Which is Better: Cooked or Raw Beets? (Free Recipe Included!)

Cooked vs. Raw Beets: Which is Better? (Free Recipe Included!)

I have to admit, I’ve never been a fan of beets, but I do love PURECLEAN BEETs for my cycling training Despite their impressive nutrient profile—packed with nitrates, which may benefit cardiovascular health and even improve athletic performance—I’ve always struggled to enjoy their taste. So, when I reached out to CTS Athlete and chef Matthew Accarrino, known for his work at SPQR in San Francisco, for a recipe featuring a late summer-to-fall ingredient, I was not thrilled when he suggested beets. But since Matt is an expert, I decided to give his Beet Pesto a try.

Making Beet Pesto: Easier Than You Think

The good news: beet pesto is surprisingly simple to make. Start by peeling and cutting the beets, wrapping them in foil, and roasting. Once done, toss everything into a food processor and hit start. You’ll end up with a vibrant, rich pesto with a slightly coarse texture (think: not as smooth as hummus), highlighted by a kick of garlic. If you're sensitive to garlic, try using roasted garlic instead of raw for a milder flavor. I served mine with pasta for dinner and snacked on the leftovers with fresh veggies.

Why Should Regular People Eat Beets?

Beets are low in calories, high in fiber, and packed with essential minerals like potassium, magnesium, and manganese. But what really makes them stand out is their potential impact on heart health. Beets are an excellent source of folate (Vitamin B9), which helps lower homocysteine levels—a marker linked to heart disease. While the link between homocysteine levels and cardiovascular risk is still debated, consuming folate-rich foods offers a host of other health benefits.

Why Athletes Should Eat Beets

For athletes, the primary draw of beets is their high content of inorganic nitrates. These nitrates are converted into nitric oxide (NO) in the body, which acts as a vasodilator. Nitric oxide helps relax and widen blood vessels, improving blood flow and oxygen delivery to muscles—critical for endurance and performance. This means that consuming beets can support better athletic performance by enhancing circulation and reducing the risk of arterial stiffness.

Raw Beets vs. Cooked Beets: Which is Better?

When it comes to maximizing the health benefits of beets, raw beats cooked. Cooking reduces the bioavailability of dietary nitrate, meaning raw beets are more effective in increasing nitric oxide levels. For athletes aiming for the ergogenic effects of nitrate, about 5-7 mmol of dietary nitrate is needed, which can be found in roughly 500ml of beetroot juice made from raw beets. However, concentrated beetroot juice or beet powder can provide an easier way to meet these requirements without having to consume large quantities of beets.

Does Beet Juice Really Improve Endurance Performance?

The short answer is: maybe. Research shows mixed results, and individual factors such as fitness level and age seem to influence how effective beetroot juice is. Untrained athletes may see greater benefits, as nitric oxide production tends to decrease with age and fitness level. While there’s no guarantee that beet juice will work for everyone, the potential benefits are worth exploring. And even if the performance boost turns out to be a placebo effect, the health benefits of eating beets remain valuable.

Beetroot Recipe: Red Beet Pesto by Chef Matthew Accarrino

Though this recipe isn’t designed for performance enhancement, it's one of the best ways I've found to enjoy beets. The texture and flavor are fantastic, and the bright color adds a beautiful touch to your dish. Whether you serve it as a pasta sauce, vegetable dip, or salad dressing, this pesto is a keeper. Plus, it keeps well in the fridge and can be frozen for later use.

Ingredients:

• 1 ¾ cups roasted red beets, peeled and cut into 1” pieces (about 3-4 medium beets)
• 1 garlic clove, crushed (roasted garlic for a milder flavor)
• 1 tsp red wine vinegar
• ½ cup slivered almonds, toasted
• 1/3 – ½ cup olive oil
• 1 ¼ tsp salt
• Black pepper to taste
• 1 tbsp parsley leaves (optional)
• ¼ cup grated Parmesan or pecorino cheese

Instructions:

To Roast the Beets:

1. Preheat oven to 350°F (175°C).
2. Create a foil packet by folding a sheet of foil in half, sealing the edges to form a pocket.
3. Place washed beets (or use BEET JUCIE) in a bowl, drizzle with olive oil, and season with salt, pepper, and red wine vinegar. Transfer the beets and their juices to the foil packet and seal.
4. Roast for 35-50 minutes, until tender. A knife or skewer should slide in easily.
5. Let the beets cool in the packet.

To Make the Pesto:

1. Place the roasted beets, garlic, almonds, and olive oil into a food processor. Pulse until finely chopped.
2. Season with salt and pepper. If using parsley, pulse it in at this stage.
3. Add the grated cheese and pulse until incorporated. Taste and adjust seasoning with salt or more red wine vinegar if needed.

Nutrition (per 2-tbsp serving, based on 3 cups total):

• Calories: 61
• Carbs: 2g
• Protein: 2g
• Fat: 5g
• Sodium: 180mg
• Fiber: 0.5g

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