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Medical News Today exclusively presents brands and products we endorse. Beetroot is rich in nutrients that can enhance athletic performance, promote heart health, and regulate blood sugar levels. For instance, the nitrates in beets and its juice can increase blood circulation, while antioxidants have the potential to provide protection against cancer. Owing to its numerous benefits, there’s been a surge in beet-infused beverages in recent times.
Beetroot shares its family tree with sugar beets, but they vary in both genetic and nutritional aspects. Sugar beets are white, often utilized for sugar extraction and food sweetening. Conversely, extracting sugar from beetroot, which is typically red or gold, isn’t viable.
This article is a part of a series that focuses on the health benefits of different foods. This segment highlights beetroot’s exceptional health benefits and dense nutritional profile. Among the numerous health benefits that beetroot offers are lowering blood pressure, improving digestion, and reducing the risk of diabetes.
In a 2015 study conducted on 68 hypertensive subjects, researchers found that consuming 250 milliliters of beetroot juice daily significantly lowered blood pressure post-consumption. The research attributed this anti-hypertensive effect to beet juice’s high nitrate content, recommending high nitrate vegetables as an affordable, efficient treatment for high blood pressure. However, one should always consult their doctor before discontinuing any prescribed blood pressure medication.
High blood pressure is a contributing factor to cardiovascular disease (CVD). Modifying dietary habits and other measures to lower it can thwart heart failure, stroke, heart attacks, and other serious CVD complications.
Beets contain an antioxidant labeled alpha-lipoic acid that may lower glucose levels and boost insulin sensitivity. A 2019 review found that both oral and intravenous administration of alpha-lipoic acid supplements reduced the symptoms of diabetic neuropathy. However, the doses used in these studies far exceeded what is naturally available in beetroot, and the impact of smaller dietary doses remains unestablished according to existing studies.
A single cup of beetroot offers 3.81 grams of fiber that’s crucial for smooth digestion and gut health. Depending on age and gender, a cup of beets can provide over 8.81% of one’s daily fiber necessity, as per the United States Department of Agriculture (USDA). Including beetroot in the diet can help in increasing fiber intake.
Studies suggest that beetroot juice supplementation can augment muscular oxygen absorption during workouts. A 2019 study revealed high doses of beetroot juice improved the timed trial performances of experienced cyclists, but another 2019 study found no significant improvement in athletic performance among twelve active female volunteers taking beetroot juice supplements. Therefore, further research is needed to solidify the relationship between beetroot and enhanced exercise performance.
A 2019 review demonstrated that certain compounds in beets can hinder the cancerous mutation of cells. These compounds include betalain, an antioxidant, and pigment that bestows beets with their distinct color. While more research is needed before beetroot can be prescribed as a standardized cancer risk reduction method, it might help in lowering cancer risks.
Beetroot is also a great dietary source of essential vitamins and minerals. In addition to providing small amounts of other nutrients, leafy green vegetables like beet tops offer high levels of dietary nitrate. Beet tops, once cooked, serve as a rich source of iron, vitamin C, vitamin A, magnesium, potassium, and folate.
Preparing beetroot is quite straightforward. It can be roasted, steamed, boiled, pickled, or consumed raw. However, people should ensure that the beetroot they choose is dense, free of surface damage, and fresh-looking if it still has its green tops, which are also edible and nutritious. For prolonged storage, beets should be refrigerated in a tightly sealed bag.
Consuming beetroot can result in a change in urine or stool color to red, purple, or pink. Despite appearing alarming, this condition, known as “beeturia,” is not a cause for concern. However, people prone to oxalate-type kidney stones should limit consumption of beet tops, and those with gastrointestinal issues or irritable bowel syndrome may experience digestive discomfort after drinking beetroot juice.
Beetroot is undoubtedly a nutrient-dense food, but it’s essential to consider the overall dietary pattern when evaluating the impact of diet on health. A balanced diet inclusive of various food and nutrients is integral to good health.
Beetroot and beetroot juice products are readily available for purchase online. And while numerous fruits and vegetables are equally beneficial, the question remains: is beetroot more nutritionally valuable in its juice form? While beetroot juice lacks fiber and contains 0% of the daily recommended amount of vitamin C, raw beets offer slightly more vitamin C and fiber. Cooked beet tops are the real nutritional treasure trove in comparison.
Opinions expressed here come from our medical experts; the content is strictly informational and does not substitute for professional medical advice.
In this article, we delve into whether beets are a superfood and explore the evidence backing its numerous alleged benefits.
Research indicates that beets may alleviate blood pressure, reduce the risk of obesity and diabetes, and even help with better sleep and improved social functioning in the elderly population. However, keep in mind that beetroot consumption may cause a non-threatening condition known as “beeturia,” producing red-colored urine and stools.