How does beetroot juice compare to whole beets nutritionally?
Written by
Leilani Ibeh
Reviewed by
Prof. William Dalton, Ph.D.When choosing between beetroot juice and whole beets, there are some nutritional tradeoffs. As a user of both forms, I've seen some advantages of both. Juice is a quick source of concentrated nitrates, while whole beets give you fiber benefits. You will want to follow the health benefits that are best for you at different times based on your own health goals.
Fiber Content
- Whole beets provide 3.5g fiber per 100g supporting digestion
- Juicing removes insoluble fiber completely
- Fiber regulates blood sugar absorption and promotes satiety
Nitrate Concentration
- Juice offers 250mg nitrates per 100ml vs 110mg in whole beets
- Concentrated form allows faster nitric oxide conversion
- Peak blood flow enhancement occurs quicker with juice
Vitamin Retention
- Whole preparation preserves heat sensitive vitamins better
- Juicing oxidizes vitamin C reducing potency by 15-20%
- Skin retention maintains folate levels significantly
When it comes to digestive wellness, whole beets are far superior to juice. The fiber content promotes healthy bowel movements and feeds healthy gut bacteria. My clients who struggle with constipation tend to fare much better with whole preparations. Roasted beets are a great addition to salads and retain all of the benefits of roughage.
Juice performs well for acute performance demands. The concentrated nitrates enhance athletic performance in hours. I use them before long rides and keep whole beets for recovery meals. The liquid form is also suitable for individuals who struggle with chewing or have digestive sensitivities to raw fibers.
Strategically utilizing both options provides for total nutrition.I personally switch out morning juices for a cognitive boost, then evening roasted beets for digestive health. This way, you have the nitrates without compromising the fiber. You can choose your own balance of the two accompanying options based on your unique needs.
Read the full article: 10 Powerful Benefits Beetroot Juice for Health
