Between a crunchy version packed with vitamins and a melting version much gentler on the stomach, the same vegetable can change everything on your plate. Many wonder whether it is better to eat it raw to make the most of its benefits, or cooked to gain digestive comfort. This dilemma concerns the
beetrootcolorful star of salads and winter dishes.
Beetroot, raw or cooked, remains a very healthy vegetable, but not in the same way. Indeed, 100 g raw provides approximately 49 kcal and 3.4 g of fiber compared to 32 kcal and 1.9 g cooked, with more vitamin C and vitamin B9 for the raw version.
Raw or cooked beets: what cooking really changes
Boil for a long time raw beetroot causes it to lose part of its water-soluble vitamins. Particularly because vitamin C and folates are sensitive to heat, especially in water. Raw beets therefore contain more fiber, more potassium and more vitamin B9 than the cooked version. On the other hand, calories and carbohydrates decrease slightly after cooking.
In terms of digestion, the fibers of beets become more tender after cooking, which makes them easier to tolerate for children, the elderly and sensitive intestines. For people prone to kidney stones, it is advisable to limit raw foods to the equivalent of one tablespoon per day.
Raw or cooked beets: adapt your choice to your profile
For a healthy person who digests well, raw food retains a real antioxidant advantage. Betalain pigments, responsible for the red color, are partially destroyed by heat. A
beet juice or smoothie mixed with apple, carrot or orange, concentrates nitrates, vitamin C and betalains.
Conversely, cooked beetroot is better suited to evening meals, children, pregnant women and tired or fragile people. For information, a serving of vegetables corresponds to approximately 80 to 100 g. You can consume one serving of cooked beets among the recommended 2 to 3 daily servings, alternating with other vegetables.
Raw or cooked beets: 4 simple ideas for eating them every day
Do you want to include beets regularly in your diet? Here are 4 simple ideas to consume it every day.
In the morning, blend a small piece of raw beetroot with apple and lemon for a quick smoothie. At lunchtime, add it grated to a salad with cereals and chickpeas. In the evening, serve it roasted in the oven. As an aperitif, try hummus or raita with cooked beetroot. Enjoy your food !