Although raw beets have many health benefits, due to their high content of minerals, vitamins, fiber, and polyphenols, pickled beets are bad for you. They’re high in sodium which can be dangerous for health and also, they’re less nutritious.
Benefits of Beets for Weight Loss
Fiber
Also, fresh beets are good for weight loss because they’re richer in fiber as compared to pickled beets. Fresh beets have 2.8 grams of fiber per 100g, while beet leaves have 3.7 grams of fiber per 100g. These amounts are 10% and 13% of the Daily Value, respectively. On the other hand, pickled beets contain only 0.8 grams of fiber per 100g.
The main fiber types in beets are insoluble hemicellulose and soluble pectin. The beetroot contains small amounts of cellulose and lignin.[1]
High fiber intake may decrease the risk of obesity, as well as heart disease, stroke, hypertension, diabetes, high blood pressure and cholesterol.
Also, pickled beets are bad for you because they’re particularly high in sodium. Salt (sodium chloride) is the key ingredient for preserving food. Canned beets contain approximately 200 mg of sodium per 100g. We should consume less than 2,300 mg of sodium a day, though.
A diet high in sodium has been associated with an increased risk of obesity! So, better avoid canned or pickled beets.
Other pickled vegetables, such as banana peppers, have even higher amounts of sodium per 100g!
Sugar
Beets are high in sugar. Raw beets contain 6.8 grams of sugar, while cooked beets contain almost 8 grams of sugar per 100g.[2]
However, beetroots have a moderate Glycemic Index of 64.
According to the American Diabetes Association, people with diabetes should eat lots of non-starchy vegetables, such as beets. People with diabetes could eat 1/2 cup of cooked beetroots a day![3]
Beets may play a role in controlling diabetes, as they help regulate blood glucose and insulin secretion.[4,5]
But, you should avoid canned or frozen beets with extra added sugar or sodium.
People who follow a ketogenic diet can eat only small amounts of beetroots.
Antioxidants
Furthermore, beets are high in betalains. These powerful antioxidants may prevent DNA damage, and reduce LDL-cholesterol. Also, they have potent antitumor properties, as they inhibit cell proliferation, and angiogenesis, while inducing cell apoptosis, and autophagy![6]
Nitric Oxide
Actually, beets are among the richest foods in nitrates. Nitrates may improve endothelial and vascular function, reduce arterial stiffness, stimulate smooth muscle relaxation, and decrease systolic and diastolic blood pressures![7]
Therefore, nitrates in beets are good for the heart.
In addition, the high nitrate content of beetroot may enhance athletic performance and help athletes relieve muscle soreness in certain types of exercise.
Iron
Beets have a moderate iron content. They contain about 0.8 mg of iron per 100g. A medium beetroot contains about 0.66 mg of iron, or 3.6% of the recommended daily intake.[8]
Pickled beets contain half of the iron content of raw or cooked beets. They contain only 0.41 mg of iron per 100g.
Beet greens are particularly high in iron. They contain 2.57 mg of iron per 100g or more than 14% DV.
Iron is necessary for good health. It’s a key component of hemoglobin; a protein of red blood cells that transfers oxygen from the lungs to the tissues.
Additionally, iron is vital for muscle metabolism and healthy connective tissue. Also, it’s involved in energy metabolism, cellular functioning, physical growth, neurological development, and the synthesis of some hormones, amino acids, and collagen.[9,10]
But, iron deficiency is the most common nutritional deficiency worldwide! It may lead to serious side effects, such as gastrointestinal disturbances, impaired cognition, weakened immune function, fatigue, and low body temperature. Moreover, iron deficiency during pregnancy may increase the risk of premature delivery, and miscarriage.[11]
Should I eat Pickled Beets while Dieting?
Raw beets are low in calories. They have only 43 calories per 100g. Beet greens have even fewer calories. Beet greens are edible.
However, pickled beets aren’t as good for weight loss as fresh beets because they contain more calories. Pickled or canned beets contain about 65 calories per 100g.
Furthermore, beetroot as well as beet leaves have a low sugar content. Pickled beets have more sugar, though. They have about 11 grams of sugar per 100g.
You should avoid the regular consumption of pickled beets, as well as other pickled products. Overconsumption of pickled products can be bad for health. For instance, they may lead to obesity, high blood pressure, and even certain cancers, such as esophageal cancer.[12,13]
Pickled beets have a lower nutritional value than fresh beets
Beets are rich in vitamin C, vitamin B6, riboflavin (vitamin B2), and folate (vitamin B9):
| Beetroot | Beet greens | Pickled Beets | % DV | |
| Vitamin C (mg) | 4.9 | 30 | 2.3 | up to 40% |
| Thiamine (mg) | 0.03 | 0.1 | 0.01 | |
| Riboflavin (mg) | 0.04 | 0.22 | 0.05 | up to 17% |
| Niacin (mg) | 0.33 | 0.4 | 0.25 | |
| Vitamin B6 (mcg) | 67 | 106 | 50 | up to 80% |
| Folate (mcg) | 109 | 15 | 27 | up to 27% |
The beetroot is packed with minerals and vitamins. Beet leaves have an even greater nutritional value. Beet leaves contain 700% more calcium and 300% more iron than the beetroot.
On the other hand, pickled beets are less nutritious. The pickling process destroys certain micronutrients.
| Beetroot | Beet greens | Pickled Beets | % DV | |
| Potassium (mg) | 325 | 762 | 115 | up to 29% |
| Calcium (mg) | 16 | 117 | 11 | up to 9% |
| Magnesium (mg) | 23 | 70 | 15 | up to 22% |
| Phosphorus (mg) | 40 | 41 | 17 | up to 22% |
| Zinc (mg) | 0.35 | 0.38 | 0.26 | |
| Copper (mcg) | 75 | 191 | 116 | up to 20% |
| Selenium (mcg) | 0.7 | 0.9 | 1 | |
| Iron (mg) | 0.8 | 2.57 | 0.41 | up to 30% |
Moreover, raw beets have many health benefits because they contain powerful phytochemicals, called betalains. These compounds have antioxidant, anti-inflammatory and chemo-preventive activity.[14]
Also, beetroot juice may have a beneficial effect on insulin sensitivity and glucose response, due to its high polyphenol content. Vegetables, fruits, herbs, spices and green tea are the richest foods in polyphenols.[15]