Are Pickled Beets Good for You? Benefits, Drawbacks, and Tips

Pickled beets have been enjoyed by humans for centuries. They are a rich source of nutrients and offer various health benefits, but not all are nutritionally equivalent. Further, how do they compare to fresh beets, and are pickled beets good for you?

Keep reading to explore the potential benefits or drawbacks of pickled beets.

What are pickled beets?

Pickled beets contain fresh beets that are canned/jarred and preserved in an acidic solution. Specifically, they are typically pickled in a vinegar solution and may contain other ingredients like sugar, salt, and flavoring agents.

Pickled beets vs. fresh beets

Let’s compare the similarities and differences between pickled beets vs. fresh beets so you can choose the best option for you.

Both offer various nutrients, but one may be a better option, depending on your health or cooking needs.

Are pickled beets good for you?

Including pickled beets in the diet is a good way to increase the variety of produce consumed, which is important for nutrient diversity. When possible, choose pickled beets low in added salt or sugar.

Health benefits of pickled beets

To date, most research on beets is on beetroot juice specifically. Beetroot juice is more concentrated than whole or pickled beets; thus, research on beetroot juice can not be directly compared to the potential benefits of pickled beets.

However, let’s explore the potential benefits of beetroot in its various forms.

May support cardiovascular health

A 2020 systematic review examined the potential impact of beetroot juice on various health-related parameters, including blood pressure. The review concluded that nitrates found in beetroot juice appeared to decrease blood pressure in the short term across a variety of populations.

However, regular daily nitrate consumption is needed to maintain this effect. Further, exercise in combination with regular nitrate consumption is more likely to help decrease blood pressure than just nitrate consumption alone.

Next, a recent large systematic review found nitrate consumption may reduce arterial stiffness and improve endothelial function, which are beneficial for cardiovascular health. However, more large-scale studies are needed to confirm whether these observations are applicable to the general public.

May aid in digestive health

Depending on how they are processed, some pickled beets are considered fermented foods. Fermented foods usually contain microbes, but their count and presence of live cells may vary by the end of processing.

Regular consumption of fermented foods may help support the gut microbiome. However, not all fermented foods may help with this unless they contain targeted probiotics at specific doses.

On another note, pickled beets contain fiber. In particular, pickled beets contain a type of fiber called prebiotic fiber. Prebiotic fiber acts as food for the beneficial microbes in our digestive system and, thus, may help you maintain a healthy gut.

May elevate physical performance

According to a 2023 systematic review on dietary supplement use by elite professional male soccer players, chronic supplementation with beetroot juice may aid in minimizing a decline in performance in the following days after a game.

However, a 2022 meta-analysis evaluated the effects of performance-enhancing aids in increasing the physical performance of female athletes. Beetroot juice effects were evaluated in this study, and the analysis revealed no improvement in physical performance.

Further, in a 2024 randomized crossover trial of elite swimmers, a beetroot juice shot prior to swimming did not enhance performance compared to a placebo.

Results are mixed regarding elite athletes, but the research indicates that beetroot juice supplementation may be more effective in endurance athletes than sprinters. More research is needed, particularly long-term research comparing the differences between men and women.

On another note, a 2023 meta-analysis on individuals with chronic obstructive lung disease (COPD) were given nitrate supplements (mainly in the form of beetroot juice) varying from 2.5–8 weeks.

The results suggested that exercise capacity was moderately increased when compared to a placebo. Thus, the results indicate potential future applications of beetroot juice in the field of COPD treatment. However, these results are debatable as there is a lack of studies done on healthy individuals, and more long-term studies are needed.

May stabilize blood sugar levels

Beetroot is considered a medium glycemic index (GI) food. GI measures how likely an individual food is to raise blood sugar levels.

However, beetroots’ glycemic load (GL) is considered low. GL of a food considers both the GI and the number of carbohydrates per serving. Thus, GL is typically a better indicator of how likely a food is to raise blood sugar levels.

The impact of beetroot on blood sugar levels in recent studies is still being determined, and the results of different studies vary.

Currently, the American Diabetes Association (ADA) still recommends consuming various non-starchy vegetables, including beets, to help with blood sugar management.

Potential drawbacks of pickled beets

While pickled beets offer many potential benefits, there are some things to consider when consuming.

Potentially high in sodium

When choosing pickled beets from the store, read the food label to check for sodium levels, as some brands may be high in sodium.

Generally, when choosing lower-sodium pickled beets, a serving containing 5% Daily Value (DV) or less is considered low, while 20% DV or more is considered high.

Potentially high in added sugar

Some brands may also contain added sugar. While beets naturally contain sugar, choose brands with little to no added sugar.

The FDA recommends consuming 10% of calories or less from added sugars per day. In an average American diet, this would be about 50 grams or less per day. Thus, choosing pickled beets with around 5 grams of added sugar or less per serving can be used as a general guideline.

High in oxalates

Beets are high in oxalates, a naturally occurring component in many plant foods.

High oxalate foods are not a concern for most people. Most foods high in oxalates also contain other important nutrients like antioxidants, vitamins, minerals, and fiber.

However, those who are prone to developing kidney stones should check with their healthcare provider before consuming high-oxalate foods like fresh or pickled beets regularly, as they can increase your risk of developing certain types of kidney stones.

How to incorporate pickled beets into your diet

Adding pickled beets to your diet is simple. Here are three ways you can do that:

• Add to a salad, as pickled beets pair well with arugula and cheese like feta or goat
• Add to a cheese board to increase your vegetable intake
• Add to a soup and pair with garlic or dill, and try making borscht

If you’d like to make your own pickled beets, follow these guidelines:

• Boil your beets until you can pierce them with a fork, then drain, cool down, peel, and slice them.
• To maintain proper food safety, ensure you sterilize your jars prior to use.
• Add the beets into the jars, leaving some empty space on the top.
• Pour a mix of vinegar, water, and other spices.
• Tightly close with a lid without leaving air bubbles.
• Always store in a cool and dry environment to prevent spoiling for up to a year. Once opening, refrigerate and use within 3–5 days.

Final word

In summary, pickled beets are a source of fiber, vitamins, and minerals and, in moderation, can be a part of a balanced diet. Choose pickled beets that are low in added sugar and sodium most often.

If you are looking to consume beetroot juice for its potential specific health benefits, consider reaching out to a healthcare provider before trialing.