Golden Beets – A New Superfood

Written By: Gloria Tsang, RD

Last Updated on:

I have written many times about the benefits of beet and beet juice. However, not everyone is a fan. Aside from the earthy flavor, staining fingernails and bento-boxes are among the many reasons why this superfood is not frequently enjoyed.

Well, the red beet actually has a relative that has similar health benefits, does not stain and most people think it tastes better!

Golden Beets Inside

Introducing Superfood: Golden Beet

Nutritional data (1 cup cooked)

  • Calories: 58
  • Protein: 2 g
  • Carb: 13 g
  • Fiber 3 g
  • Fat: 0
  • Potassium: 442 mg

Nutritionally, the golden beet is quite similar to that of red beets. They have similar carbohydrate, fat and protein content and both are equally packed with potassium, a blood pressure-lowering mineral. But there are also some differences beyond basic nutrition. For starters, golden beets are sweeter in taste, and less earthy in flavor. For those who do not like the taste of red beets, there’s a good chance that they may enjoy golden beets. The main nutritional difference between the two are the pigments.

Golden Beets Superfood

Different Pigments, Same Power

The pigments that give beets their rich colors is a type of antioxidant called betalains. There are two basic types of betalains: betacyanins and betaxanthins. The red beet contains betacyanins pigments; the golden beets contain betaxanthins. In general terms, dark-colored beets contain mostly betacyanins and yellow beets contain mostly betaxanthins. Despite a difference in structure, both betalains function both as antioxidants and anti-inflammatory agents.

Superfood Golden Beetroot Also Offers Nitrates

One of the main benefits of red beets is its high level of nitrates. It has been documented that nitrates in beets can act to enhance sports performance as well as lower blood pressure. The good news is that despite the color difference, golden beets also contain a similar level of nitrates. Whichever beet you choose, you will not lose out on health benefits of nitrates.

What’s unique in golden beets is the other nutrients commonly found in other yellow and orange vegetables. Vitamin C, Vitamin A, beta-carotene, flavonoid and zeaxanthin are also present in golden beets.

Promising Benefits of Eating Beets

While the benefits include lowering blood pressure and preventing dementia, the most talked bout health benefit of beets is its potential for athletic performance. A 2012 published study revealed that eating 200 grams of baked beets improved running performance and the average running speed in the last mile was 5% faster. Another 2011 study showed the effects of drinking 2 cups of beetroot juice on cycling performance also found similar improvement. Results showed that the average 4-km time trial was improved by 2.8% while the 16.1-km time was improved by 2.7%

How to Prepare and Cook Superfood Golden Beetroot

Golden beets are much easier to peel and creates less of a mess than the red varieties. Alternately, I always cook it with the skin on, and then peel after it’s cooked; it’s much easier than peeling when raw.

Both betalain pigments in beets are water-soluble so I do not recommend boiling them. Either steam or bake beets whole to preserve as much nutrient as possible.

  • To bake, set your oven to 375F (195C), wash your beets and then wrap them in aluminum foil. Depending on size, bake them whole for 45 to 60 mins.
  • To steam, set temperature (stove or steamer) to high. Wash and steam with skin on for 15 minutes. Poke beets with a fork to check doneness.

In addition, you can juice golden beets in a blender just like you can with red beets.

Cooking, Health

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8 thoughts on “Golden Beets – A New Superfood”

  1. Hi Gloria, just a quick question about the Granola bar recipe with only three ingredients.
    The Coconut oil that you are adding to the recipe is it a Coconut oil like a regular oil?
    or a coconut oil that is white and a solid?
    Thank you for your time

  2. My husband has diabetes and high blood pressure my family needs a better diet do you have any recipes thst can help thanks Denise

  3. I recently started eating golden beats because I’m trying to lower my blood pressure. Though I don’t have an issue drink beat juice, I prefer the preparing the golden beats. I add them to salads or serve as a side dish. I’m hooked— I LOVE THEM! Tonight I had them as an evening snack.
    I prepare them with olive oil and some herbs and spices. I then spread them over a cookie sheet and roast them in the oven at 425 for about 20 minutes.
    I’m hoping this will truly help lower my blood pressure.

  4. I love red beets and love golden beets even more i cut into thin moon shapes and cook with olive oil red onion and rainbow chard or roast them in oven made beet chips and I’ve also made mashed beets! I love how colorful and nutritional they are i feel energized after eating them. I enjoyed ur article. Thanks

  5. I eat both colors of beets by fermenting them with peels on. Do I get similar health benefits, particularly the blood pressure benefits, without cooking them?

  6. I like using golden beets in beef stews and soups in place of potatoes. They are wonderful to use in the anti- inflammatory diet!


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