Quick Answer
Jar pickled beets can be a nutritious addition to a healthy diet when eaten in moderation. Pickled beets are low in calories but contain essential vitamins, minerals, and antioxidants. The vinegar used in the pickling process provides some health benefits as well. However, pickled beets are high in sodium, so people with high blood pressure or heart problems should limit their intake. Overall, jar pickled beets make a tasty side dish a few times per week as part of a vegetable-rich diet.
What are pickled beets?
Pickled beets refer to beets that have been preserved through an acidic liquid, usually a vinegar-based brine. Raw beets are packed into jars or cans along with vinegar, water, salt, and spices and allowed to ferment for a period of weeks or months. This pickling process extends the shelf life of the beets while imparting a tart, sour flavor. Commercially prepared pickled beets can be found in grocery stores, usually located in the canned vegetable aisle. They make a quick and easy side dish by just opening the jar and serving.
Nutrition facts
Here are the nutrition facts for a 1⁄2 cup serving of pickled beets according to the USDA:
| Calories | 35 |
| Protein | 1g |
| Carbohydrates | 8g |
| Fiber | 1g |
| Sugar | 7g |
| Fat | 0g |
| Vitamin A | 2% DV |
| Vitamin C | 4% DV |
| Calcium | 2% DV |
| Iron | 4% DV |
| Potassium | 5% DV |
| Sodium | 380mg |
As you can see, pickled beets are low in calories and fat. They contain a small amount of dietary fiber and protein. However, the sodium content is quite high, providing 16% of the daily recommended limit in just a 1⁄2 cup serving.
The vitamin and mineral content of pickled beets includes:
– Vitamin C – An antioxidant that supports immune function and collagen production. The vinegar helps preserve the vitamin C in the beets.
– Vitamin A – Important for eye and skin health. The pickling process can cause some loss of vitamin A.
– Potassium – Needed for fluid balance, nerve transmission, and muscle contractions. The potassium content is actually higher than in raw beets.
– Calcium and iron – Helpful for bone strength, red blood cell production, and energy levels. The bioavailability of these minerals may be decreased by the oxalic acid in beets.
Overall, pickled beets supply important micronutrients, despite some depletion from the pickling process.
Health benefits
Here are some of the top health benefits associated with eating pickled beets:
Antioxidant content
Beets are packed with antioxidant compounds called betalains which give them their deep red color. Betalains have antioxidant, anti-inflammatory, and detoxification effects in the body. Vinegar-pickled beets retain much of their antioxidant capacity, though some studies show greater retention when pickled with lemon juice versus vinegar. Nevertheless, eating pickled beets gives you a boost of antioxidants to help combat free radical damage.
Anti-inflammatory effects
Chronic inflammation is thought to contribute to conditions like heart disease, cancer, cognitive decline, and accelerated aging. The antioxidants and polyphenols found in pickled beets exhibit anti-inflammatory activities by inhibiting pro-inflammatory signaling pathways in the cells. This may partially explain why beets are associated with improved cardiovascular health.
Heart health
Population studies link increased beet consumption with lower blood pressure and reduced risk of cardiovascular disease. Pickled beets specifically may promote heart health via the potentially antihypertensive effects of acetic acid found in vinegar as well as nitrates that help dilate blood vessels. Eating pickled beets as part of an overall healthy diet and lifestyle can support heart health.
Digestive health
Fermented foods like pickled beets contain probiotics, beneficial bacteria that support digestive and gut health. The probiotic content may help increase the diversity of microflora in the intestines and promote regularity. Additionally, the fiber in pickled beets acts as a prebiotic to feed probiotics in the gut microbiome. This one-two punch makes pickled beets a gut-friendly choice.
Anti-cancer activity
Certain phytochemicals found specifically in red beetroots have exhibited anti-carcinogenic mechanisms in lab studies. Beetroot phytonutrients called betanins slowed tumor growth and were cytotoxic to various cancer cell lines. The concentration of betanins was enhanced by juice-based fermentation, suggesting potential anti-cancer benefits from pickled beets specifically. However, more research is needed to confirm this anti-cancer activity.
Downsides
While pickled beets offer some nutritional and health upsides, there are a few potential downsides to consider:
High sodium
The sodium content is one of the biggest cautions with pickled beets. The average sodium per serving is around 380mg, which is 16% of the daily recommended limit. For those with hypertension, heart failure, or kidney problems, excess sodium can exacerbate fluid retention and increase blood pressure. People who are sodium-sensitive should limit their intake of pickled beets.
Gut irritation
Some people experience gas, bloating, or digestion issues from eating large amounts of pickled vegetables. This may be due to individual sensitivities but also relates to the vinegar and salt used in pickling. Start with small portions of pickled beets at first to see how your digestive system handles them. Beets contain FODMAPs, types of carbs that may irritate the gut in some cases.
Kidney stone risk
The oxalate content of beets may contribute to an increased risk of kidney stones in susceptible individuals. Oxalates can bind with calcium to form crystals and stones in the kidneys. If you’ve had kidney stones in the past, check with your healthcare provider about whether pickled beets are recommended for you.
Not long-term storage friendly
The shelf life of commercially pickled beets is about 12-18 months. After opening, they should be refrigerated and used within a couple weeks. The acidic brine doesn’t allow for long-term storage like other preserved vegetables. Make sure to check expiration dates and use opened jars promptly.
May affect medication absorption
The acids in pickled beets could potentially decrease the absorption of certain medications. If taking prescription medications, check with your pharmacist or doctor about possible interactions with eating pickled foods. Time medications separately from meals containing pickled beets to be safe.
Who should not eat pickled beets?
There are a few groups who may want to avoid pickled beets or at least limit intake:
– Those with high blood pressure, heart failure, or chronic kidney disease – Excess sodium can exacerbate these conditions
– Individuals prone to kidney stones – Oxalates in beets may increase risk
– People with acid reflux or GERD – Vinegar in pickled beets may trigger symptoms
– Anyone with an intolerance to FODMAPs found in beets that can cause digestive issues
– Pregnant women – Large amounts of nitrates may be harmful, though occasional small servings are likely fine
– Older adults – May impact hydration status and medication absorption
– Those taking prescription medications that interact with acids – Talk to your pharmacist
Additionally, children under 12 months should avoid pickled beets due to risks from botulism spores sometimes found in improperly preserved commercial products.
How to incorporate pickled beets into your diet
Here are some tips for enjoying pickled beets as part of a healthy diet:
– Stick to a 1⁄2 cup portion size to keep sodium in check
– Serve pickled beets as a side to rich, fatty dishes to balance the flavors
– Add sliced pickled beets to salads for a pop of color and crunch
– Mix pickled beets into grain bowls and veggie-centric meals
– Use as a topping for sandwiches in place of relish or mustard
– Blend pickled beets into hummus or bean dips for pink color and flavor
– Mix with goat cheese and toasted walnuts for a tasty appetizer
– Add to mason jar salad containers to marinate greens and grains
– Make pickled beet deviled eggs for appetizers or snacks
– Use beet pickling juice to make vinaigrettes and marinades
– Add a splash of brine to bloody mary cocktails
How to pickle beets at home
Want to try your hand at making pickled beets at home? Here is a simple step-by-step recipe:
Ingredients
– 4 medium beets, trimmed and peeled
– 1 cup white vinegar
– 1 cup water
– 1 tablespoon salt
– 1 teaspoon sugar
– 1 bay leaf
– 1 teaspoon black peppercorns
– 1⁄2 teaspoon coriander seeds
– 1 cinnamon stick
– 1 star anise
– 1 clove garlic, peeled and smashed
– 1 shallot, sliced
Instructions
1. Bring a large pot of water to boil. Add beets and cook until fork tender, 30-60 minutes depending on size. Drain and let cool. Cut into 1⁄4 inch slices or cubes.
2. In a medium saucepan, combine vinegar, water, salt, sugar and spices. Bring to a simmer, stirring to dissolve salt and sugar.
3. Pack sliced beets into two sterilized pint jars. Pour hot brine over beets to cover, leaving 1⁄2 inch headspace. Seal jars.
4. Refrigerate for at least one day before serving to allow flavors to develop. Pickled beets will keep in the fridge for up to one month.
This easy recipe yields crispy, flavorful pickled beets with a tangy brine. Adjust the flavorings to suit your tastes. Keep in mind the beets must be fully submerged in liquid during fermentation to prevent spoilage. Enjoy your homemade pickled beets!
Conclusion
Jar pickled beets can absolutely be part of healthy eating when enjoyed in moderation. Pickling helps preserve many of the essential nutrients in beets like vitamin C, potassium, and antioxidants. Compounds in pickled beets may promote heart health, improve digestion, and reduce inflammation. However, the high sodium content means intake should be limited for some. Those prone to kidney stones or with acid reflux may also want to avoid pickled beets. Incorporate small amounts into meals and snacks a few times a week to take advantage of the unique benefits of pickled beets while limiting the downsides. With a smart approach, jar pickled beets can be a tasty and nutritious diet addition.
