Packed with a whole lot of vitamins, minerals, antioxidants, and phytonutrients, beets transcend
their modest roots.
They can be quite tasty, prepared in a variety of ways, and pack a big nutritional punch.
If you haven't tried them yet, this powerhouse veggie just might become your new favorite.
Nutritional value
Beets may seem intimidating at first with their long stems, thick skin, and reddish-purple
color.
You may have no idea how to even start eating or preparing them.
But here's something to whet your appetite.
Beets are super low-cal, with only 60 calories per cup.
That includes about 13 grams of carbohydrates, and also 4 grams of fiber — which helps
you stay fuller, longer!
But vitamins, minerals, and phytonutrient content is where beets really shine.
Beets are high in vitamins A, C, and B6, as well as folate, lutein, zeaxanthin, iron,
calcium, potassium, copper, phosphorus, and manganese.
Beets are also high in a nutrient called betaine, which has been linked to a decreased risk
of several chronic diseases.
With all these nutrients, beets certainly pack a punch.
Workout buddy
Hate exercise?
Eating beets may make it a little easier.
In a 2013 study, published in the Journal of Applied Physiology, 10 men consumed varying
amounts of concentrated beetroot or a placebo before exercise.
The men who consumed the greatest quantity of beetroot showed that exercise felt easier
and their bodies responded better when compared to those with a lower intake, or those who
received the placebo.
Beets are also your best friend when it comes to training.
Ultramarathon runner and personal trainer Teresa Magula swears by beets during her training
season, saying, "When I supplement with beet powder and/or juice...I can run faster, and
longer, with less perceived exertion.
The sugars give me an immediate energy boost as well, and, being highly anemic, I love
the extra iron."
And beets can also help your muscles recover!
A 2016 study in the European Journal of Applied Physiology, gave 30 physically active men
varying doses of beet juice or a placebo after they completed 100 drop jumps.
Those who received the beet juice had less inflammation, quicker muscle recovery, and
reported less soreness than those who received a placebo.
With beets, you'll be slaying that "workout of the day"!
Blood pressure
A 2012 study found that the increase in nitric oxide that occurs after eating beets may help
lower blood pressure in healthy people.
The nitrates in beets increase nitric oxide in the body, which helps blood vessels relax,
lowering blood pressure.
For people with high blood pressure, adding a glass of beet juice could help maintain
healthier levels.
Beets on the brain
Beets have been shown to be beneficial for maintaining brain function and warding off
dementia.
It's believed that lack of blood flow to the brain may be a factor in declining cognitive
function as we age.
Nitric oxide has been shown to help improve blood flow and may be beneficial to maintaining
a healthier brain.
A 2012 study found that when older adults were given a high- versus a low-nitrate diet,
there was a significant difference in how much oxygen was able to get into their brain,
particularly in the frontal lobe.
The frontal lobe is responsible for a higher level of brain function, such as complex tasks.
Foods high in nitrates, such as beets, have the potential to help reduce the risk of age-related
cognitive decline and dementia.
Easy cooking
Beets are easy to make.
Grate them raw over a salad, or find them in the pickled variety!
They can also be easily roasted, with a little olive oil, salt, and pepper.
And goat cheese and a light vinaigrette make a great topper for roasted beets.
You can also lightly steam them, or wrap them in foil and bake.
They're also great for juicing, and come in freeze-dried forms as well, similar to potato
chips!
When choosing beets, avoid those with bruises or those that are leaking juice around the
stem.
They should be firm with smooth skin.
And don't limit yourself to just the red beets, as they come in several different colors,
all of which have health benefits.
Sugar content
Since the early 19th century, beets have been used to make sugar, causing many people to
believe beets themselves are high in sugar.
But it's not true.
Yes, beets are higher in carbs than other veggies, but that's because they're a root
vegetable.
Their carb and sugar load is balanced out by the fiber and water content, reducing the
effect they have on blood sugar.
Although beets can be processed, refined and turned into white sugar, eating them won't
raise your blood sugar.
Side effects
Time for some real talk: beets cause an odd side effect in a certain percentage of the
population: "Beets often change the consistency and color
color of your stool."
"Really?"
"I promise you.
you're going to be fine
it's not blood, it's beets"
But don't worry.
You're not dying, it's just the deep red color of those beets you recently ate.
Feel the beet
Beets are an amazing nutritional powerhouse and if you aren't eating them, give them a
try!
They're easy to cook, relatively inexpensive, and add a quick boost of nutrients to your
day.
And who doesn't want to feel less sore after a workout?
They can even help keep your heart and brain healthy.
So, next time you're at the store, drop those beets into your bag.
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