Introduction:
The beet greens or vegetable beetroot, are commonly known as reddish-purple-hued veggies. They are best known for their non starchy benefit and contain very little carbohydrate in the stem, while the bulbous beet bulb is starchier and is very high both in carbohydrates as well as fiber. Beetroot contains several vitamins and minerals, and the consumption of beet bulbs is very common throughout the globe. It is important to acknowledge that the nutritional value of beet greens is just as high as that of the beet itself.
What Are the Nutritional Content of Beets?
One cup of raw red beetroot, or around 4.79 ounces of this vegetable, would yield approximately 55 to 58 calories, 0.07 ounces of protein, and 0.42 ounces of carbohydrates. Beets are great sources of ascorbic acid or vitamin C, loaded with fiber, and contain natural amounts of potassium useful for daily intake. The following nutritional information is listed for raw beetroot in a single cup (4.79 ounces) provided by the USDA (United States Department of Agriculture):
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Sodium: 0.003 ounces.
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Carbohydrates: 0.45 ounces.
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Fiber: 0.13 ounces.
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Sugars: 0.32 ounces.
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Protein: 0.77 ounces.
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Potassium: 0.0155 ounces.
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Total Calories: 58 Kilocalories.
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Fat: 0.007 ounces.
The carbohydrates in beets are only from the naturally occurring sugars that usually yield around 0.32 ounces of sugar per one-cup serving of raw beetroot. The dietary fiber from this vegetable in one cup would be around or under 0.14 ounces per single serving. One can observe from the above nutrition content that there is almost no fat or negligible fat in a single serving of beets. Even these negligible fats are polyunsaturated fats, which are, according to nutrition experts, healthy fats. There is also a good way to add more healthy fat to the beetroot vegetable, and that is through the use of olive oil. This oil can be added during cooking. Beets are also not very high protein sources. However, they do contain essential macronutrients that have to be consumed according to the daily intake needs of an individual. A single raw cup of beetroot would provide only 0.07 ounces of protein, which is very little. However, these veggies are rich in folate, manganese, and potassium.
What Are the Systemic Benefit of Beets?
Boosts Cognitive Functions: Because of the high nitrate content in beets, the blood flow to the brain is improved, which is ideal for boosting neurocognitive health and functions. A few nutrition surveys also demonstrate an increase in reaction time, which is an indicator of cognitive performance in individuals who regularly consume beet juice.
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Antihypertensive and Anti-Diabetic: Beetroot juice is known to naturally lower blood pressure in people with hypertension. According to clinical research, the high nitrate content of beetroot is antihypertensive. Beets can also prove beneficial for individuals with type 2 diabetes due to their low nitrate content and glycemic load, which is approximately 4 (even though the glycemic index is around 64, making them a high glycemic index food).
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Improved Exercise Endurance: Research suggests that individuals who regularly consume beet juice show more endurance for high-intensity workouts or exercise. They are also beneficial in low-intensity exercises. This increased cardiorespiratory endurance would be attributed to how the nitrates in beets are converted into nitric acid, a process that reduces the need for more oxygen during these exercise regimens or workouts.
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Help to Fight Cellular Damage: Several phytonutrients are present in beets, particularly the phytonutrient responsible for the reddish-purple color betalains, which not only reduces systemic inflammation but can also fight cellular damage because of their antioxidant potency. Also, they are rich in vitamin C, which prevents cellular damage.
Who Should Refrain From Consuming Beets?
Beets contain the compound oxalic acid, which, when combined with calcium or vitamin C would form oxalates. It is known that higher amounts of oxalates are not good for systemic health. Particularly patients suffering from urinary or kidney issues. Excess oxalates would easily lead to urinary tract infections and kidney stones. Individuals with a previous history or who are suffering from renal disease or kidney-related diseases are always recommended only low oxalate diets by the healthcare provider or the nutritionist. The beet greens should not be a part of the diet in these cases. One can consult a doctor or nutritionist to determine if the beet bulb is safe for consumption according to their diet chart. The pigment in beets can also usually leak into our bowels, and often we observe a red tint in the urine or stools, which is considered normal. It is only when the coloring persists or someone feels sick that they should talk to their healthcare provider or nutritionist about any possible beet allergies or renal issues they may be having. Allergic reactions to beets are extremely rare and very uncommonly reported in medical literature.
How to Store Beets?
Beetroots come in a range of colors, from red to deep purple. However, there are also other popular varieties of beets, such as golden and white beets. In certain cuisines, golden beets are highly favored due to their sweeter taste and less earthy flavor compared to red beets. While the peak season for beetroots is from March to October, they are available worldwide throughout the year due to their high production. When someone is purchasing a beetroot, always go for a small or medium-sized beetroot that feels firm. Also, after purchasing them, do not wash them unless they are ready to use or ready for cooking. The best way to store beets is to refrigerate them within an airtight plastic bag, but they are best consumed soon after purchasing them.
How to Use Beets?
Beets are versatile foods because they are prepared differently in different parts of the world. Beet juice is a global drink that is relished for its good health benefits. While in some cuisines one may find the shaved or grated beets in salads or even smoothies, most of the global cuisine culture utilizes beetroot in its cooked or roasted form. They can also be sauteed or grilled, apart from boiling and roasting. For availing benefits of this non starchy and healthy carb and low-fat veggie, use both the bulb and the best greens as well for cooking.
Beets are also available in jarred, canned, or pickled forms. Pickled beets are very popular in some countries and are available commercially. Canned beets, however, have little fiber, more sugar, and a high sodium content as compared to the natural beets that are purchased directly.
Conclusion:
Beetroots are reddish-purple-hued veggies. They are very popular vegetables worldwide and are used in various forms in different dishes. Beetroots are a rich source of fiber, vitamins, and minerals. They have cardioprotective and wound-healing functions. However, people suffering from renal disorders should not consume this.
