Beetroot: Benefits and nutrition

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Beetroot contains nutrients that may improve athletic performance, boost heart health, manage glucose levels, and more. The nitrates in beets and beetroot juice may help improve blood flow, while antioxidants may protect against cancer.

So much so that an increasing number of juices and drinks are now incorporating this nutritious food.

Beetroot comes from the same family as sugar beets. However, it is genetically and nutritionally different. Sugar beets are white, and manufacturers tend to use them for extracting sugar and sweetening processed foods. It is not possible to extract sugar from beetroot, which is mostly red or gold.

This article is part of a collection of articles on the health benefits of popular foods. In this article, we look at the powerful health benefits of beetroot and its dense nutritional content.

Beetroot provides a wide range of possible health benefits, such as reducing blood pressure, improving digestion, and lowering the risk of diabetes.

The sections below discuss these potential benefits in more detail.

Heart health and blood pressure

A 2015 study of 68 people with high blood pressure examined the effects of drinking 250 milliliters of beetroot juice every day.

The researchers found that doing so significantly lowered blood pressure after ingestion.

They suggest that this antihypertensive effect was due to the high levels of nitrate in the beet juice. They recommend consuming high nitrate vegetables as an effective, low cost way to help treat high blood pressure.

However, people should never stop taking a prescribed blood pressure medication without first talking to a doctor.

High blood pressure is a primary risk factor for cardiovascular disease (CVD). Reducing it by making dietary changes and through other means can help prevent heart failure, stroke, heart attacks, and other life threatening complications of CVD.

Diabetes

Beets contain an antioxidant called alpha-lipoic acid. This compound may help lower glucose levels and increase insulin sensitivity.

A 2019 review of studies looked at the effects of alpha-lipoic acid on the symptoms of diabetic neuropathy. The researchers found that oral and intravenous administration of alpha-lipoic acid supplements led to a decrease in symptoms of peripheral and autonomic neuropathy in people with diabetes.

However, most of the doses in these studies were far higher than those that are available in beetroot. The effects of smaller dietary doses are not yet clear from the available research.

Here, learn more about diabetes.

Digestion and regularity

One cup of beetroot provides 3.81 grams (g) of fiber. Consuming enough fiber is essential for smooth digestion and gut health.

According to the United States Department of Agriculture (USDA), a single cup of beets can provide more than 8.81% of a person’s daily requirement of fiber, depending on their age and sex.

Including beetroot in the diet is one way that a person can increase their fiber intake.

Exercise and athletic performance

Some studies have found that beetroot juice supplementation can improve the amount of oxygen that muscles absorb during exercise. One 2019 study found that high doses of beetroot juice improved the time trial results of experienced cyclists.

A different study from the same year examined 12 recreationally active female volunteers. However, the researchers did not find that beetroot juice supplementation improved the participants’ athletic performance.

Therefore, further research is necessary to confirm the benefits of beetroot on exercise performance.

Cancer prevention

A 2019 review of studies found that certain compounds in beets can disrupt the cancerous mutations of cells. Such compounds include betalain, an antioxidant and pigment that gives beets their red or yellow color.

Although further research is necessary before health professionals can recommend beets as a replacement for other standard cancer risk reduction methods, they may have some function in reducing the risk of this condition.

One cup of raw beets provides:

• 58.5 calories
• 13 g of carbohydrates, including 9.19 g of sugar and 3.81 g of fiber
• 2.19 g of protein

Beetroot can also add the following vitamins and minerals to a person’s diet. The percentages are from the USDA’s 2015–2020 Dietary Guidelines.

Beets also contain small amounts of:

• calcium
• iron
• thiamine
• riboflavin
• vitamin B-6
• copper
• selenium

Green, leafy vegetables such as beet tops provide high levels of dietary nitrate. Cooked beet tops are a great source of iron, vitamin C, vitamin A, magnesium, potassium, and folate.

Learn about the research on beetroot juice and blood pressure.

People can roast, steam, boil, or pickle beets. They can also eat them raw.

The following tips can help people gain the nutritional benefits of beets in tasty ways:

• Make beetroot juice by peeling beetroot and blending it with a combination of fresh orange, mint, pineapple or apples, lemon, and ginger. People can strain it afterward for a smoother texture. Remember that adding other juices or fruits could increase the sugar content of the juice.
• Grate or slice raw beets and add them to coleslaw or a salad.
• Top roasted beets with goat’s cheese for a flavorful pairing.
• Slice raw beets and serve them with lemon juice and a sprinkle of chili powder.

When choosing a beetroot, make sure that it is heavy for its size and does not have signs of surface damage. If a beet still has its green tops, they should look fresh and not wilted. These are also edible and have significant nutritional value.

To store beets for several days, refrigerate them in a tightly sealed bag.

Drinking beetroot juice can lead to red, purple, or pink urine or stools. Although this may seem alarming, it should not be a cause for medical concern. Doctors refer to this as “beeturia.”

People prone to oxalate-type kidney stones should be careful not to consume too much of the beet tops.

Also, those with gastrointestinal issues or irritable bowel syndrome may experience stomach upset after consuming beetroot juice.

Beets are very nutritious. However, people should consider their overall eating pattern when looking at the effects of their diet on health. For good health, it is better to eat a diet that includes a wide range of food and nutrients.

Shop for beet products

A range of beetroot and beetroot juice products are available online.

• Shop for beet supplements.
• Shop for beet powder.
• Shop for beet juice.
• Shop for beet extract.
• Shop for pickled beets.

Learn about several other fruits and vegetables here.

Q:

Is beetroot more nutritious in juice form?

A:

Beetroot juice contains no fiber and 0% of the daily recommend amount of vitamin C. Raw beets have a bit more vitamin C and fiber.

Cooked beet tops are the real nutritional powerhouse in comparison.

Kathy W. Warwick, RD, CDE Answers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.

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Beets and diabetes: Research, benefits, and nutrition

People often describe beetroot as a superfood and have used it for centuries to treat fever, constipation, and skin complaints. Researchers are now investigating its effects on blood pressure. Is the plant useful for people with diabetes?

Beets are one of several varieties of Beta vulgaris, grown for their edible root and leaves. Other cultivated varieties include the sugar beet, which has white flesh, and a leafy vegetable called chard.

The vegetable is most often deep red. It is also possible to find golden, white, and striped versions of the vegetable.

People have cultivated beets since the beginning of recorded history and often used it for medicinal purposes as well as for food. The Romans also commonly used the vegetable as an aphrodisiac.

Studies have shown that beets demonstrate a range of powerful effects that can help reduce the impact of diabetes.

Lowering blood pressure

Research suggests that eating beets or drinking beet juice might benefit people with high blood pressure. High blood pressure is common among people with diabetes, particularly those with type 2 diabetes.

The presence of nitrates in beet juice is reportedly responsible for the pressure-reducing effect. These nitrates improve the ability of blood vessels to widen, promoting blood flow.

A recent study, published in the journal Hypertension, found that drinking a cup of beet juice each day seemed to cause a significant drop in blood pressure among people with hypertension.

The study involved 64 patients, aged between 18 and 85 years, with high blood pressure. Half the participants were taking medications for their condition but could not achieve their target blood pressure. The other half had not yet received treatment.

After 4 weeks, the researchers found that the 34 patients who drank a cup of beet juice each day experienced a significant, 8/4-millimeters-of-mercury (mmHg) reduction in their blood pressure levels. Those who consumed a nitrate-free juice drink did not experience these reductions.

Patients who consumed beet juice also showed a 20-percent improvement in the elasticity of their blood vessels.

Dr. Shannon Amoils from the British Heart Foundation, which funded the study, advised the following:

“The possibility of using a natural product, rather than another pill, to help lower blood pressure, is very appealing. The next step will be to see if this result can be repeated in a much larger group of people with high blood pressure and over a longer period of time.”

A 2013 review of evidence from 16 trials, involving a total of 254 participants, concluded that drinking beetroot juice helped cause a significant reduction in systolic blood pressure levels. Systolic blood pressure is the stage of the heartbeat in which the heart contracts and forces blood through the arteries.

However, in this Journal of Nutrition study, the authors state that the findings need to be tested in longer-term studies before any recommendations can be made.

Reducing nerve damage

A 2012 review of published studies also suggests that alpha-lipoic acid, an antioxidant found in beets, might help reduce nerve damage in people with diabetes.

Nerve damage is a symptom of diabetes.

The benefits might, however, be limited to injections of alpha-lipoic acid.

“It is unclear if the significant improvements seen with the oral administration of alpha-lipoic acid are clinically relevant,” the researchers write in the International Journal of Endocrinology.

Improving exercise performance

Research has also suggested that drinking beet juice might improve the ability of muscles to take up oxygen during physical activity and improve exercise tolerance.

Exercise helps reduce the risk and slow the progression of heart disease and other cardiovascular disorders. This particularly benefits people with diabetes, as they are at a high risk of these conditions.

Beets are extremely nutritious and low in calories, containing just 58 calories per one-cup serving.

They are rich in antioxidants, which clean up damaging molecules called free radicals that can harm blood vessels. They also have high levels of a phytonutrient, or plant-based nutrient, called betalain, which helps reduce inflammation.

In addition, beets are a plentiful source of folate, an important B-vitamin. Each one-cup serving provides 37 percent of the recommended daily intake (RDI). They are a good source of manganese, providing 22 percent of the RDI of the mineral per cup.

Beets also contain no cholesterol and very small amounts of fat.

One cup of raw beet contains:

• 13 grams (g) of carbohydrates, consisting of 9.19 g of sugar and 3. 8 g of dietary fiber
• 2.2 g of protein

Other vitamins and minerals contained in beets include:

• vitamins B1, B2, B3, B5, and B6
• calcium
• iron
• magnesium
• phosphorus
• potassium
• sodium
• zinc

Beets are also a great source of dietary nitrates, which are thought to be the main substance in beets that promotes blood vessel health.

High levels of dietary nitrate could reduce the effectiveness of organic nitrate and nitrite medications, which people take to treat angina.

This diet could also interrupt the action of PDE-5 inhibitor drugs, which help erectile dysfunction.

Nitrates in inadequately stored beet juice can convert to the potentially harmful substance nitrite, as it can expose the beet to certain types of bacteria.

Be sure to store beets correctly. Cut leaves around 2 inches from the root as soon as they arrive in the kitchen. Keep the bulbs in the fridge for up to 10 days. Store the leaves in a separate bag and eat them within 2 days.

A small percentage of people experience beeturia, in which their urine turns red after eating beets. Beeturia does not cause any known harmful effects.

Share on PinterestConsume beetroot as a juice, or eat them raw.

Some of the nutrients in beets reduce with longer cooking times, as do their beneficial effects.

As a result, the most effective way to get the maximum benefits from beets is to eat them raw, either as juice or simply grated on a salad.

Beet juice can also be used as a base for fruit and vegetable juice cocktails or smoothies. Some popular juicing combinations, for one serving, include:

• two medium beets, three medium carrots, one apple
• one large beet, two apples, and one piece of ginger
• one large beet, half a pineapple, 4 ounces of coconut, and ice
• one large beet, 1 cup of strawberries, half a cup of blueberries, two apples, and ice
• one large beet, kale, three carrots, one stick of celery, and ice

Beets can also be steamed, boiled, roasted, or pickled. They form the foundation for many recipes, such as borscht, a type of soup popular in Eastern European countries.

Beetroot is also a delicious addition to risottos and a traditional accompaniment to mackerel.

Try avocado filled with cumin and pomegranate, beetroot, and shallot salsa for a starter or light snack, or reginette pasta with beetroot and sour cream sauce for a heavier main meal.

It is important to note, however, that a balanced diet containing a wide variety of nutritious foods is important for good health. A balanced diet is always preferable to one that focuses on a limited range of superfoods.

Q:

Do beetroots really bring down blood pressure?

A:

Beetroots are highly nutritious and can be impactful on improving health if you include them with a well-balanced diet.

There are some studies that have shown beetroots to have a positive effect on blood pressure, due the nitrate content which can convert to nitric oxide. Nitric oxide has shown positive effects on the relaxation and dilation of blood vessels.

Answers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.

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when to exclude it from the diet

In the Soviet years, the salad with the telling name “Health” was very popular, it included raw beets, carrots, herbs, vegetable oil. And all the guests ate it with great pleasure. And today, nutritionists are wondering: is it possible to eat raw beets, and they have good reasons for this.

Contents

1. Composition of fresh beets
2. Useful properties of raw beets
3. Is it possible to eat raw beets for various diseases
4. How to make raw beetroot salad
5. Harm and contraindications

Ingredients of fresh beetroot

Beetroot enters the cuisines of different countries, and all chefs keep their secrets of cooking with it. However, it is widely known that it is raw beetroot that is the Russian national dish, moreover, it is included in many traditional medicine recipes as a medicinal component for many diseases.

The beneficial effect of beets is due to the composition of chemical elements, which contain a large amount of minerals, vitamins, amino acids, omega-3 fatty acids of plant origin, a lot of micro- and macro-elements. According to its natural content, beets are literally a unique vegetable; there is no such wealth of various elements in other garden plants.

The uniqueness of the color – the beet shade of the vegetable is given by betaine, which is rare in plant nature. It benefits the functions of the liver, but, unfortunately, is lost during heat treatment.

Raw beets contain macronutrients: K, Mg, Ca, Na, P; and trace elements: Fe, Zn, Cu, Se. All of them tend to be preserved in heat treatment, vitamins C and B are destroyed, other components remain almost completely intact.

But heat treatment softens fiber, which is necessary for the stomach and intestines with normal digestive functions. Whereas the same fiber is harmful to people with gastrointestinal diseases, especially with pancreatic pathologies.

Useful properties of raw beets

So, fiber is an important element in the composition of raw beets. But what else makes people prefer the raw product? Organic acids – this is the important element that is necessary for the normal functioning of the intestine.

Acids of organic origin in the structure of raw root crops:

• activate peristalsis;
• regulate metabolism;
• activate the synthesis of gastric secretion.

Beetroot with its complex unique composition is:

• pronounced laxative effect;
• cleansing of the intestinal walls from deposits of toxins;
• functional way to remove pathogenic bacteria;
• is a strong agent for removing radionuclides, salts of heavy metals in case of poisoning.

It turns out that raw beets are an indispensable assistant in getting rid of any problems in the digestive tract. Betaine regulates liver function, resists the formation of calculi in the kidneys, improves blood composition.

Eating raw beets:

• makes capillary walls stronger and more elastic;
• regulates blood pressure;
• resists the formation of blood clots.

As a prophylactic, raw beets are good as a barrier to the formation of atherosclerotic disease, heart disease.

Antioxidants and vitamins play the role of resisting stressful situations, a large amount of calcium strengthens the structure of bone tissue, regulates nervous functions. Beetroot carbohydrates are easily digested, give a person fresh strength and energy.

For women, raw beetroot alleviates the unpleasant symptoms that occur during menstruation, helps to endure these days more easily. The root crop tends to improve sexual activity, so eating raw beets is recommended at the stage of pregnancy planning for both a woman and a man.

When conceiving a child, pregnant women are advised to leave the usual dishes in the diet, only reduce their volume or frequency of consumption.

Is it possible to eat raw beets for various diseases

The high glycemic content of raw beets leaves open the question of its use in diabetes and gastritis. This is where you need to consult a nutritionist.

They allow people with type II diabetes to consume raw beetroot, but no more than 50 g each day, while fresh beetroot juice should be completely excluded.

With gastritis, naturally, solid fiber will interfere with digestion, so gastritis sufferers should completely exclude such dishes from the diet, it is better to cook beetroot.

Scientists have proven the beneficial effect of raw beets, but nutritionists warn – do not abuse, do not overeat. Otherwise, the same beneficial properties will turn into harmful ones, and will bring indigestion to the body, violations of the functions of the digestive tract.

The optimal intake of raw beets is 250 g per day. If there was no such dish in the diet before, then it should be introduced gradually. It is necessary that all family members develop a habit of eating different dishes with its use.

Those who eat raw beetroot salads with vegetable oils note that they cause soreness and tingling in the throat. This feeling is especially noticeable when juice is drunk on an empty stomach, or when garlic is added to salads.

This is due to the presence of chloride compounds in the root, which irritate the mucous membranes. With the constant use of different dishes with raw root crops, this feeling disappears, as addiction sets in.

Nutritionists especially pay attention to the fact that it is better to fill dishes with raw root crops with vegetable oils. This makes it easier for all components to digest than when dressing with mayonnaise and sauces.

This is especially true when meals are prepared for children. Together with the whole family, they eat from a common table, and the benefits of nutrition should be for everyone.

If you want to include raw root vegetables in your diet for weight loss, you also need to consult a nutritionist in order to lose weight competently, without overloading the digestive tract with raw hard fiber.

To the cookbook! Monastic beetroot caviar

How to make raw beetroot salad

There are many recipes for making such salads. This is a democratic vegetable that goes well with any components included in the salad.

The most common prescription.

Needed:

• 1 carrot,
• 1 medium beetroot,
• 3 garlic cloves,
• 100 g walnuts;
• mayonnaise or olive oil.

Method of preparation:

1. Carrots and beets should be peeled, grated on a fine grater, put in a salad bowl.
2. Add minced garlic and crushed nuts in a blender.
3. Top with mayonnaise or butter as desired.

Recipes with raw beets can be varied by adding spices and other ingredients to taste, but all raw. The addition of apple, orange juice, lemon will refresh the salad well.

Harm and contraindications

As it has already become clear, raw root crops are excluded from the diet of people with various pathologies of the gastrointestinal tract.

The practice of therapists shows that the roots themselves can cause allergies, expressed in swelling of the nasopharynx, swollen lymph nodes, skin rashes. Therefore, such dishes should be introduced into baby food with caution. Be sure to pay attention to the condition of the child after eating.

The following dishes are excluded for people:

• with diagnosed kidney pathologies, including the formation of calculi;
• with obesity, since raw root vegetables contain a large amount of sugar.

The beet itself and its tops during growth in the garden, in the field, in the country, absorb nitrates that cause poisoning. Because of this, you need to buy vegetables from trusted sellers. Best of all with merchants in the private sector, where for sure the root crops will be “clean” in terms of nitrate and nitrite content.

Then there will be no question whether you can eat raw beets. Harm from its use will be with excessive nutrition, an abnormal amount of food eaten.

Eat all foods in moderation, without overeating, so as not to overload the stomach and intestines. And then any fresh salads will only benefit.

Benefits and harms of beets for health | Roskachestvo

Elena Syurakshina

endocrinologist of the highest category, candidate of medical sciences, nutritionist

– The root crop contains various sugars – sucrose, fructose and glucose, as well as organic acids – oxalic, malic and citric. In addition, beets contain pectins, protein, betaine, ascorbic acid, dyes and compounds of potassium, magnesium, iron, copper, vanadium, boron, cobalt, lithium, molybdenum, iodine, manganese, rubidium, fluorine and zinc. Beets are rich in vitamins A, B1, B2, B5, B6, B9, C and PP.

How to choose, store and cook beets, says the expert of Roskachestvo.

Which beet is more useful? boiled vs raw

The calorie content of boiled and raw beets is practically the same: raw root contains 40 kcal, boiled – 49. Raw beets have more fiber, anthocyanin and betaine, which makes it more useful for overweight people, liver diseases, diabetes and hypertension. In addition, the raw root crop contains potassium and calcium salts, iodine, which have a beneficial effect on blood composition and hemoglobin transport, liver function and balance metabolic processes, improve the condition of capillaries, strengthen vascular walls, improve protein absorption, protect the thyroid gland from adverse environmental factors. environment.

Boiled beets contain less fruit acids that irritate the intestines, so it is preferable for diseases of the gastrointestinal tract. Of course, after heat treatment, almost all vegetables lose some of their vitamins and beneficial properties, so you should follow one simple rule: to preserve the maximum benefit, cook food as little as possible, until al dente, so that the natural crunch is preserved. It is recommended to cook beets in their skins for no longer than 20 minutes. However, regardless of the choice of method of consumption, beets can bring many benefits to the body.

What are the other benefits of beets?

Reduces pressure . Studies have shown that beets not only lower systolic and diastolic blood pressure levels, but also prevent the early development of hypertension in those at risk. This is possible due to the content of nitrates, which in the body are converted into nitric oxide, which dilates blood vessels and lowers blood pressure. There are even studies establishing a link between regular beetroot consumption and a reduced risk of myocardial infarction.

Anti-inflammatory . The root vegetable contains the pigment betalain, a powerful antioxidant that fights free radicals and slows down inflammatory processes in the body. There is also a link between regular beetroot consumption and a lower risk of developing type 2 diabetes. The high content of antioxidants and anti-inflammatory substances in the composition of the root vegetable can prevent malignant cell mutation.

Supports liver function . Regular consumption of beets can prevent fatty degeneration of liver cells. Due to the high content of antioxidants, the root vegetable improves cholesterol metabolism and reduces the risk of damaging effects of toxic substances on liver cells.

Good for the intestines . Due to the high content of fiber, which is an important component of a healthy diet and intestinal microflora, beets help regulate and improve stools, and, accordingly, regular consumption of this vegetable significantly reduces the risk of constipation and infectious and inflammatory bowel diseases.

Helps control weight . It is worth noting that beetroot is a dietary product, it is saturated with water, fiber and has a very low calorie content. Nutritionists say that regular consumption of beets significantly reduces appetite and helps to maintain a feeling of satiety for several hours. Replacing the usual dishes with beets leads to more effective weight loss. Vitamin C and antioxidants play an equally important role in beets, which help to normalize metabolism at the level of adipose tissue and promote the utilization of adipocytes for additional energy needed by the body.

Harmful properties and contraindications

• Despite all the benefits of the product, the irrational use of beets can harm the body in some cases. For example, excessive consumption of the product can cause irritation of the mucous membrane and sore throat. If such a burning sensation does not go away on its own for a long time, then an allergic reaction has occurred.

• Also, this root crop is not recommended for people suffering from hypotension, as it can cause a decrease in pressure. It is also not recommended for osteoporosis due to the ability to remove calcium from the body.

• The oxalic acid content of beets can aggravate gout and rheumatoid arthritis.

• Beets should be included in the diet with great care in type 1 diabetes due to their high sugar content.

• Urolithiasis or cholelithiasis are also grounds for excluding beets from the diet, because it contains a large amount of oxalates, which contribute to the formation of stones in the lumen of the urinary or biliary tract.

• Contraindications to the use of juice from this root crop are stomach diseases associated with high acidity, as well as kidney failure and urolithiasis. This is due to the fact that the substances in the composition of beetroot juice can exacerbate the inflammatory process. Also, the drink is contraindicated in intestinal diseases and chronic diarrhea, because it is a natural laxative.

The use of beets for medicinal purposes

Often in modern medicine, doctors prescribe beet dishes for constipation, the treatment of heart disease and anemia as a source of trace elements.