Editor’s note: This article is a reprint. It was originally published on December 26, 2016.
Beets and raw beet juice are often recommended in limited quantities due to their high sugar content. However, when fermented, beets are among the healthiest vegetables around, as most of the sugar is absorbed by beneficial bacteria during the fermentation process, while other health-beneficial ingredients remain intact.
Fermented foods are also packed with probiotics, or good bacteria. Numerous studies have shown that the ideal balance and diversity of bacteria in the gut forms the basis for physical, mental, and emotional well-being, and fermented beet juice has many additional benefits beyond probiotics.
Raw beets improve heart health
For example, raw beets have been shown to reduce blood pressure by an average of four to five points in a matter of hours.1 This effect is due to the natural nitrates present in beets, which are converted into nitric oxide in the body.2
Nitric oxide, in turn, relaxes and dilates blood vessels, improving blood flow and lowering blood pressure. In fact, nitrates are used medicinally to treat angina and congestive heart failure, and research shows that a glass of beet juice has the same effect as prescription nitrates.3
Competitive athletes also use beet juice for its nitric oxide-boosting benefits. Research shows that raw beets can increase endurance during exercise by up to 16%.4 an effect attributed to increased nitric oxide.
In another study,5 Nine patients diagnosed with heart failure who experienced loss of muscle strength and reduced ability to exercise were found to benefit from beet juice.
Patients were given 140 milliliters (ml) — about two-thirds of a cup — of concentrated beet juice, followed by tests that found an almost instantaneous increase in their muscle capacity by an average of 13%.
One important warning: avoid using mouthwash or chewing gum, as this prevents the nitric oxide conversion from occurring.6 The reason is that nitrate is converted to nitrite in saliva by beneficial bacteria, which is then converted to nitric oxide in other parts of the body.
The betaine naturally present in beets also reduces inflammation and protects against environmental stressors that can influence heart disease.
Beetroot has anti-cancer and immune-boosting properties
The phytonutrients that give beets their deep crimson color also have powerful anti-cancer properties.7 Beetroot extract has been shown to reduce multi-organ tumor formation in several animal models when administered in drinking water. Beetroot extract is also being studied for use in treating pancreatic, breast, and prostate cancers in humans.8
Additionally, raw beets can boost immune function thanks to their high vitamin C, fiber, potassium, and manganese content, while beets’ betalain pigments and sulfur-containing amino acids support the body’s phase 2 detoxification process. Traditionally, beets have been valued for their ability to purify the blood and liver.
Rich in vitamin B, beets also reduce the risk of stroke and are an excellent food for pregnant women. Folate is essential for many bodily processes and its deficiency during pregnancy increases the risk of birth defects. The blood-purifying properties of beet kvass can also relieve morning sickness.
Why ferment beets?
Fermenting beets instead of eating them raw gives you all the health benefits of raw beets (made even more bioavailable through fermentation), plus the beneficial bacteria and enzymes that result from fermentation.
In addition to pickled beets and sauerkraut with beets,9 fermented beet juice, known as beet kvass,10 Beet kvass is gaining popularity in the West. Beet kvass has a long tradition of use in Russia, Ukraine and other Eastern European countries, where it is consumed for therapeutic purposes as a general health tonic. It is also often added to soups, sauces and vinaigrettes.
Traditionally, beet kvass has been used to boost immune function, cleanse the blood, combat fatigue, and treat kidney stones, chemical sensitivities, allergies, and digestive problems. Anecdotal reports suggest that beet kvass may even improve the appearance of age spots, thicken hair, and minimize the appearance of gray hair.
A 2015 animal study confirms the gastrointestinal benefits of lacto-fermented beet juice, showing that it improves intestinal microbiota and metabolic activity.11
Due to its detoxifying properties, avoid drinking too much when you first start drinking. Doing so could lead to an overload of released toxins, resulting in bloating, constipation, and/or cold or flu symptoms.
As a general recommendation, start with 1 ounce per day and gradually increase the amount up to an 8-ounce glass per day. If you have high intoxication, you should start with just one tablespoon.
Simple beet kvass recipe
Several recipes for beet kvass can be found on the Internet. Here is one from BeetsandBones.com:12
List of ingredients
- 2 large raw organic beets, cut into 1-inch cubes. Do not grate them, as this will release too much sugar. You don’t need to peel beets if they are organic, unless you really want to, as the skin contains lots of bacteria that boost fermentation. If you’re using conventionally grown beets, it’s recommended to peel them to avoid pesticide residue.
- 3 tablespoons sauerkraut juice or pickle juice.
- Pure filtered water, freshly squeezed beet juice, or a combination of beet juice and pure water. Tap water contaminated with chlorine or other chemicals will not work, as the chemicals will prevent fermentation and cause putrefaction. If you use tap water, be sure to boil it first and let it cool before using.
- Optional: 1/2 teaspoon unrefined natural salt, such as sea salt or my favorite, Himalayan salt. Salt prevents harmful bacteria from forming, but too much will make the drink unpleasant to the palate.
Place the beets in a wide-mouthed glass jar, filling the jar about a third full. Add sauerkraut or pickle juice, salt, and water or beet juice, leaving 2 inches (5 cm) of space between the top of the liquid and the lid. Cover tightly and shake well to dissolve the salt.
Keep it at room temperature for three to five days. In the winter months, the fermentation process can take up to seven days due to the cooler room temperatures. Keep the lid tightly closed, but remember to release the pressure daily.
If foam, lumps or mold form, simply remove them from the surface with a spoon. Taste the kvass daily and when it has acquired a pleasant taste, place it in the refrigerator to stop the fermentation process. Bubbles rising to the surface are a sign that it is ready.
Other suggestions and recommendations
If you wish, you can separate the kvass from the beet by straining the liquid into a clean jar. As for storage, research shows that when refrigerated, lactobacillus-fermented beet kvass retains its antioxidant properties for up to 30 days.13 Naturally, the beets can also be consumed or they can be reused to start another batch of kvass.
Beets are also an excellent addition to traditional borscht soup, while kvass can be used to pickle hard-boiled eggs. Some beet kvass recipes call for the use of whey.14 but it is not really necessary and adds more steps and time to the process. Flavors can also be added,15 such as raisins, strawberries, freshly squeezed orange juice, apple, carrot, lavender, fresh or dried mint leaves, cinnamon or ginger.
Opt for organic or traditional beets and eat the green leaves too
Whether you’re juicing beets, eating them raw, or fermenting them, I highly recommend purchasing organic beets. As with many other crops, most sugar beets grown in the U.S. are now genetically modified (GM). While table beets are currently not GM, they are often grown in close proximity to sugar beets and cross-pollination has been known to occur. So when choosing beets to eat, opt for organic varieties whenever possible to avoid potential GM contamination.
You can also buy your own heirloom beet seeds, as they are easy to grow. They are worth buying for the numerous nutrients and real health benefits they offer. In addition to beets, beet greens also offer a wealth of vitamins and minerals. They are a great source of fiber (1.41 grams in a single cup), as well as vitamin B6, magnesium, potassium, copper, manganese, and antioxidants.16
The high amount of vitamin K present in beet leaves has coagulant properties, fights aging, strengthens DNA, reduces the risk of osteoporosis, acts together with calcium to strengthen bones and also plays a role in the fight against Alzheimer’s disease. Beet leaves contain more iron than spinach and a nutritional value superior to that of the vegetable itself.17 In addition to using tender beet greens in salads or stir-fries, juicing beet greens is another great way to get all of these nutrients.
Raw beets and beet kvass can be beneficial for your problems
As you can see, beetroot has a wide range of health benefits. If you have problems with high blood pressure or heart failure, you can try raw beet juice or beet kvass and see what effect it has on you. If you notice improvements in your blood pressure or endurance after drinking the juice, then it is a good choice.
If you have diabetes or insulin resistance, carefully monitor how raw beet juice affects your overall health and take this into account when deciding how often to consume it. It’s generally best to consume it in moderation.
Using beet kvass seems to be a much better option, as much of the sugar is removed in the fermentation process. By providing beneficial bacteria, the drink can also have a beneficial effect on diabetes and a host of other health problems, especially ailments originating from intestinal dysfunction – and that list is quite long, as it is difficult to be optimally healthy if the gut microbiome is not healthy.
