Beetroot (Beta vulgaris) is a root vegetable also known as red beet, table beet, garden beet, or just beet.Packed with essential nutrients, beetroots are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C.Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance.
Many of these benefits are due to their high content of inorganic nitrates.Beetroots are delicious raw but more frequently cooked or pickled. Their leaves — known as beet greens — can also be eaten.There are numerous types of beetroot, many of which are distinguished by their color — yellow, white, pink, or dark purple.This article tells you everything you need to know about beets.
Beets mainly consist of water (87%), carbs (8%), and fiber (2–3%).One cup (136 grams) of boiled beetroot contains fewer than 60 calories, while 3/4 cup (100 grams) of raw beets boasts the following nutrients.In addition to vitamins and minerals, beet juice and powder also contain nitrates. Nitrates are a naturally-occurring substance found in beets and many other vegetables. Dietary nitrate helps improve vascular function, or healthy blood flow.
Protein: 1.6 grams
Carbs: 9.6 grams
Sugar: 6.8 grams
Fiber: 2.8 grams
Fat: 0.2 grams
Raw or cooked beetroot offers about 8–10% carbs.Simple sugars — such as glucose and fructose — make up 70% and 80% of the carbs in raw and cooked beetroots, respectively.
Beetroots are also a source of fructans — short-chain carbs classified as FODMAPs. Some people cannot digest FODMAPs, causing unpleasant digestive symptoms.Beetroots have a glycemic index (GI) score of 61, which is considered medium. The GI is a measure of how fast blood sugar levels rise after a meal .
On the other hand, the glycemic load of beetroots is only 5, which is very low.This means that beetroots should not have a major effect on blood sugar levels because the total carb amount in each serving is low.
beetroot powder are high in fiber, providing about 2–3 grams in each 3/4-cup (100-gram) raw serving.Dietary fiber is important as part of a healthy diet and linked to a reduced risk of various diseases.
Beetroots are a great source of many essential vitamins and minerals.
1.Folate (vitamin B9). One of the B vitamins, folate is important for normal tissue growth and cell function. It’s particularly necessary for pregnant women
2.Manganese. An essential trace element, manganese is found in high amounts in whole grains, legumes, fruits, and vegetables.
3.Potassium. A diet high in potassium can lead to reduced blood pressure levels and positive effects on heart health
4.Iron. An essential mineral, iron has many important functions in your body. It’s necessary for the transport of oxygen in red blood cells.
5.Vitamin C. This well-known vitamin is an antioxidant that is important for immune function and skin health
1.Heart health and blood pressure
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.
Beets contain an antioxidant called alpha-lipoic acid. This compound may help lower glucose levels and increase insulin sensitivity.
3.Digestion and regularity
Including beetroot in the diet is one way that a person can increase their fiber intake.
4.Exercise and athletic performance
Some studies have found that beetroot juice supplementation can improve the amount of oxygen that muscles absorb during exercise.
A 2019 review of studies found that certain compounds in beets can disrupt the cancerous mutations of cells. Such compounds include betalains, which are pigments that give beets their red and yellow color.