When it comes to leafy greens, we often overlook beet greens in favor of the more popular options. However, 1 oz of beet greens (without salt, drained, cooked, boiled) contains only 8 calories, making it a low-calorie and nutrient-dense option for a healthy diet.

In addition to being low in calories, beet greens are also rich in vitamins and minerals. A 1 oz serving of beet greens provides approximately 10% of the recommended daily intake of vitamin A, 3% of the recommended daily intake of calcium, and 7% of the recommended daily intake of iron.

In this article, we'll explore the benefits of eating beet greens, how to cook and incorporate them into your diet, where to buy them, storage tips, safe handling, and possible side effects of overconsumption.

Calories in 1 Oz Beet Greens

As mentioned earlier, 1 oz of beet greens contains only 8 calories, making it an ideal addition to any low-calorie diet.

Vitamins and Minerals in 1 Oz Beet Greens

Beet greens are packed with nutrients, including vitamin A, calcium, and iron, as well as vitamin C, vitamin K, and potassium. Vitamin A is important for eye health, while calcium and iron are essential for strong bones and healthy blood cells, respectively. Vitamin C is a powerful antioxidant that helps protect your cells from damage, while vitamin K is important for blood clotting. Potassium helps regulate fluid balance and blood pressure.

Benefits of Eating Beet Greens

In addition to the vitamins and minerals mentioned above, beet greens also contain fiber, which can help regulate digestion and lower cholesterol levels. They are also rich in antioxidants, which can help protect against chronic diseases such as cancer, heart disease, and Alzheimer's disease. Additionally, beet greens have anti-inflammatory properties and may help reduce inflammation in the body, which is a common underlying factor in many chronic diseases.

How to Cook Beet Greens

Beet greens can be cooked in a variety of ways, including steaming, sautéing, boiling, and roasting. To steam beet greens, simply place them in a steamer basket over a pot of boiling water and steam for 2-3 minutes until wilted. To sauté, heat a tablespoon of olive oil in a pan, add chopped garlic, and sauté for 1-2 minutes before adding the beet greens. Cook for 3-5 minutes until wilted.

Ways to Incorporate Beet Greens into Your Diet

Beet greens can be added to salads, smoothies, and soups, or used as a base for pesto. They can also be used as a substitute for spinach or kale in recipes such as lasagna or quiches. Another easy option is to simply sauté them with garlic and olive oil and serve as a side dish.

Where to Buy Beet Greens

Beet greens can typically be found at most grocery stores and farmers' markets. Look for beet greens with fresh, vibrant leaves and no signs of wilting or yellowing.

Storage Tips for Fresh Beet Greens

To keep your beet greens fresh, remove any rubber bands or twist ties and rinse them thoroughly in cold water. Gently pat them dry with a paper towel or salad spinner and store them in a plastic bag in the fridge for up to 5 days.

Safe Handling of Beet Greens

To prevent the risk of foodborne illness, it's important to handle beet greens safely. Always wash your hands thoroughly before and after handling any produce, and make sure to wash the beet greens thoroughly to remove any dirt or debris. Store them separately from any raw meat or poultry, and use a separate cutting board and knife to avoid cross-contamination.

Possible Side Effects of Eating Too Much Beet Greens

While beet greens are generally considered safe to consume, eating large amounts may cause some unwanted side effects. The oxalates found in beet greens can bind to calcium and iron, potentially leading to kidney stones or interference with iron absorption. If you have a history of kidney stones, it's best to limit your intake of oxalate-containing foods and talk to your doctor about an appropriate diet.

Beet Greens vs. Beetroot

While often mistaken for one another, beet greens and beetroot are actually two distinct parts of the same plant. Beetroot is the root vegetable that is commonly used in cooking and juicing, while beet greens are the leafy tops that can be consumed as a leafy green. Both are highly nutritious and can be incorporated into a healthy diet.