Here are beets nutrition facts and health benefits. The health benefits of beetroot mentioned in this article are based on studies.
Beets are a relative to chard and spinach. But unlike chard and spinach, we consume both the beetroot and the beet greens. Each part of the beet plant has its own nutritional profile.
The beet greens are considered a non-starchy vegetable and contain very little carbohydrate, whereas the beet bulb is starchier and therefore higher in carbs (but also fiber). Each part of the vegetable contains some different vitamins and minerals.
1. Beets Nutrition Facts
One cup of raw red beetroot (136g) provides 58 calories, 2.2g of protein, 13g of carbohydrates, and 0.2g of fat. Beets are an excellent source of vitamin C, fiber, and potassium. The following nutritional information is provided by the USDA.
Calories: 58
Fat: 0.2g
Sodium: 106mg
Carbohydrates: 13g
Fiber: 3.8g
Sugars: 9.2g
Protein: 2.2g
Potassium: 442mg
Carbs: One cup of raw beets contains about the same amount of calories and carbohydrate as one serving of fruit. The carbohydrates in beets come from both naturally occurring sugar (9.2 grams per 1 cup serving) and dietary fiber (just under 4 grams per serving). Fiber helps to regulate blood sugars, increases feelings of fullness, and can help lower blood cholesterol.
The estimated glycemic index of beets is 64, making it a high glycemic food. However, the glycemic load (which factors in serving size) is only 4; a GL under 4 is considered low.
Fats: There is almost no fat in a single serving of beets. The small amount of fat is polyunsaturated fat, which is considered a healthy fat. Keep in mind that preparation methods may add fat to beets. If you roast beets using olive oil, for example, you’ll consume more fat.
Protein: Beets are not a high protein food, but you will get a small boost of the important macronutrient when you consume a single serving of beets. Each cup provides just over 2 grams.
Vitamins and Minerals: Beets are a very good source of folate and manganese and a good source of potassium. Folate is important for DNA synthesis and preventing neural tube defects in pregnancy, while manganese is a component of antioxidant enzymes and helps break down glucose and proteins. Potassium may help to reduce blood pressure.
Calories: One cup of raw red beetroot (136g) provides 58 calories, 83% of which come from carbs, 13% from protein, and 4% from fat.
2. Health Benefits of Beets
Increase Stamina
Beetroot and its juice help your heart and lungs work better during exercise. Nitric oxide from beets increases blood flow to your muscles. Some athletes eat beetroot or drink beet juice when exercising to improve their performance.
Prevent Heart Disease and Stroke
Beets are rich in folate (vitamin B9) which helps cells grow and function. Folate plays a key role in controlling damage to blood vessels, which can reduce the risk of heart disease and stroke.
Boost Your Immune System
Beets are high in fiber and promote the growth of good bacteria in your gut. Having plenty of healthy bacteria in your digestive system helps fight disease and boost your immune system. Fiber also improves digestion and reduces the risk of constipation.
May Lower Blood Pressure
Beets are abundant in dietary nitrates, which get converted into nitric oxide in the body. Nitric oxide helps to relax and dilate the blood vessels, thereby lowering blood pressure and preventing hypertension. Dr. Shannon Amoils, senior research advisor at the British Heart Foundation, in his study said, “A daily glass of beetroot juice can lower blood pressure in people with hypertension – even those whose high blood pressure was not controlled by drug treatment.”
May Improve Athletic Performance
A research paper published in the Journal of Applied Physiology shows that consumption of nitrate-rich, whole beets improves running performance in healthy adults. In another study, researchers found that people who drank beet juice increased their oxygen uptake by up to 16 percent. This is more than what a normal person can improve by training extensively! Beet juice has shown to improve athletic performance in runners, swimmers, and cyclists, making it an interesting sports drink that most people would never consider.
Beets contain a significant amount of carbohydrates that provide energy for prolonged sports activities. Carbohydrates are the natural building blocks of energy metabolism, and beets provide them without any of the negative side effects of many other carbohydrate-heavy foods. Optimal levels of carbs ensure the peak functioning of all important metabolic reactions that keep the organs functioning efficiently.
May Improve Brain Health
Beets improve brain neuroplasticity due to the nitrates present in them. These nitrates help increase oxygenation of the somatomotor cortex, a brain area that is often affected in the early stages of dementia. As people get older, blood flow to the brain decreases, which often leads to decreased cognition. Eating beets can slow or prevent this process. The study published in the Journals of Gerontology confirms that beetroot juice in combination with exercise in older adults can have a more positive impact.
May Promote Weight Loss
Packed with nutrients and fiber, beets are an excellent addition to a weight-loss diet. Magnesium and potassium in beets help to detoxify the body and flush out excess water, preventing bloating. These nutrients help to optimize metabolism and losing excess weight. Beet juice is often prescribed in detoxifying diets.
Promote Bone Health
The minerals in beets such as boron, copper, and magnesium help bones develop normally and boost bone metabolism. These root vegetables also contain potassium, which conserves calcium within the body and reduces the loss of calcium through the urine.
Anti-aging
High in folate, beets help in the optimal functioning and repair of cells. This helps prevent premature aging. Abundant in antioxidants and vitamin C, beets are a natural way to ensure the glow on your skin!