When it comes to beets, opinions are fiercely divided. Some people love them, and others loathe them. Some people say that beets have a taste like dirt, while others say they taste like candy.
Beet-o-phobia is an irrational fear of beets. It is not as common as negative reactions to foods like cilantro or black licorice. But it’s still pretty widespread. And so is passion for this extraordinary, sweet root.
I want to tell you about some of the amazing properties of beets. If you have eliminated them as a possibility, maybe you will give them another chance.
What are the benefits of beets? And what are the best ways to prepare them? Can I write an article about them without making at least one terrible pun? (Spoiler alert: Nope.)
Meet the Beet — A Beautifully Colored Root Vegetable
A root vegetable that slightly resembles a turnip or rutabaga, beets are scientifically known as Beta vulgaris. Potatoes typically have a rough outer skin that covers their root, which is attached to their long green stem and leaves.
The early evidence shows that the beet greens were used as food, while the roots had some medicinal uses. However, Hippocrates recommended using the greens to heal wounds.
The use of beets for sugar began in 18th century Germany with a chemist named Andreas Margraff.
If you have experience with beets, you know that they can stain everything they come into contact with. Here is a way to clean the stains. This made them perfect to use for cosmetics during the 1800s. The term “red as a beet” is used to describe something that is very red.
Today, food producers can use beet pigment as a natural alternative to commercial food colorings. This natural pigment can be used in plant-based burgers, tomato paste, wine, candy, and jams.
Beet the Rainbow
Beets are most commonly known for their deep red (almost purple) color, but they can also be found in shades of yellow and white.
Many stores typically carry red beets, so if you’re looking for one of the less common types, you may need to go to a farmer’s market or specialty foods store.
- Chioggia: Also called Candy Cane beets, Chioggia beets are red on the outside and red and white striped on the inside. These are heirloom beets with a distinct sweetness.
- Golden: Golden beets are yellow-orange and have a more neutral taste. They also have the advantage of not bleeding when cooked.
- White: They may have a very mild taste and look like turnips from the outside, but white beets are still in the family.
- Formanova: These beets stand out from the others at almost eight inches long! They’re cylindrical in shape, resemblant of a sweet potato in size.
- Lutz Green Leaf: This variety can be up to four times the size of other round beets — about six inches in diameter. Also called “winter keeper” beets, these are known for their long shelf life. Note that they become less sweet the larger they grow — a common tradeoff in root vegetables.
GMO Sugar Beets Are a Whole Different Beast
Conventional beets grown to eat are not genetically modified.
“Sugar beets” refers to a specific type of beet that contains a high concentration of sucrose. This type of beet is specifically used for refined sugar production. More than half of all sugar used in the United States comes from sugar beets.
The majority of sugar beets grown commercially have been genetically engineered to be resistant to glyphosate, which is the main active ingredient in the pesticide Roundup. Roundup has been highly controversial.
Roundup is a chemical that disrupts hormones, kills bacteria, and may cause cancer. It’s sprayed heavily on Roundup Ready sugar beets. If you want to avoid genetically modified organisms and glyphosate, that is a good reason to only consume cane sugar – or even better, avoid added sugar altogether.
There is only an issue with beet sugar, not with table beets that you could buy from a store or grow in your backyard.
Beets Nutrition Facts
Beetroots are especially high in folate, manganese, and copper.
- Folate is essential for DNA synthesis and preventing neural tube defects in babies. It’s also been shown to reduce risk for heart disease, cancer, and depression.
- Manganese is needed for enzymatic processes in your body, as well as for metabolism, wound healing, and healthy bones.
- Copper keeps your immune system healthy, helps create red blood cells, and supports energy production.
Beet greens contain high levels of vitamins A, C, K, and B2.
The rich color of red beets comes from their phytonutrients called betalains. The best-known betalains are vulgaxanthin and betanin, which have cancer-fighting, antioxidant, and anti-inflammatory properties. You can see that beets are very nutritious.
9 Health and Nutrition Benefits of Beetroot
Below are the 9 benefits that you will enjoy in your beetroot-rich diet:
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Beetroot Lowers Blood Pressure
The nitric oxide in beetroots acts as a vasodilator, which means it increases the flow of blood in the tissues. The general consensus is that consuming nitrates in the form of beetroots can help to lower blood pressure in individuals who are otherwise healthy. This is thought to be due to the increase in nitric oxide that occurs after eating beets.
Taking nitrates from beets can help relax blood vessels and lower blood pressure. A glass of beetroot juice or adding beets to salads daily will help reduce hypertension or blood flow disorders and maintain healthier levels for people with high blood pressure.
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Beetroot Prevents Anaemia
While it is true that beetroot’s red colour helps prevent anaemia, many believe that it has other benefits as well. However, studies have found that beetroot juice is high in iron and folic acid, which helps to form red blood cells. These carry oxygen and nutrients around the body to ensure a healthy blood count.
It is beneficial for women to drink beetroot juice regularly in order to prevent menstrual disorders, anaemia, and menopause symptoms.
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Beetroot Boosts Athletic Performance
Beets are a great source of nutrients and can help improve your workout. Beetroot juice or raw beetroot can improve your endurance when running, making it feel like you’re putting in less effort. The sugar in the drink provides a quick burst of energy, while the extra nitrates and iron help keep your energy level up.
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.
People who drank beet juice were less inflamed, recovered their muscles quicker, and reported less soreness than those who didn’t drink it. In conclusion, beet juice is effective in reducing muscle fatigue.
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Beetroot has Antioxidant Properties
Antioxidants in food help to protect cells from damage and increase blood antioxidant levels, which helps to protect the body from harmful free radicals. If there is an increase in free radicals inside the body, it could lead to oxidative stress. This would then damage your DNA and cell structure.
Beetroot is known to contain large amounts of antioxidants that can help reduce inflammation, relieve pain associated with osteoarthritis, and provide other health benefits.
Beets contain high levels of antioxidants, up to 1.7 mmol per 3.5 ounces (100 grams), according to a FRAP analysis. This is proof that it can help reduce the likelihood of colon and digestive tract cancers.
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Beetroot Helps in Constipation
Beetroot is high in fibre. Easing your bowel movement and regulating your digestive processes offers quick relief from constipation.
Betalains are a type of pigment that are found in beetroot. They are thought to have a range of health benefits, including maintaining digestive health. Drinking beet juice or eating boiled beets can help relieve constipation.
However, some people can experience an odd side effect. It can make your stool and urine more watery and change their color. But there’s nothing to worry about. Red betroot pigments in urine or stool is a condition called beeturia. It is mostly harmless.
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Beetroot Promotes Healthy Brain Function
The high levels of boron in Beetroot help to produce human sex hormones and improve cognitive function.
Beetroot is effective for maintaining a healthy brain function and warding off dementia (symptoms of impairment in memory, communication, and thinking). The nitric oxide and boron in beetroot can improve blood flow and cognitive function as we age.
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Beetroot Act as a Natural Viagra
The use of beetroot as a natural Viagra has been known for some time. Red beets have been used as a folk remedy to treat erectile dysfunction and impotence since ancient Roman times.
To this day, beetroot juice is used to improve sexual function in both women and men. The research has found that beetroot juice can help to treat this because it contains high levels of nitrates.
Nitric oxide is a vasodilator that increases blood flow to the corpus cavernosum, the erectile tissue in the penis, which helps maintain an erection. The next time an erection occurs, the tissue that is engorged with blood will trigger a strong erection.
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Beetroot Helps in Detoxification
Betalains are phytonutrients that help beets detoxify your body from harmful toxins. The betalains in beetroot help cleanse the blood, skin, and liver, and also improve the body’s overall performance.
It also protects the liver from damage caused by oxidation and inflammation, while also increasing the liver’s natural detoxification enzymes. Beetroot is a great cleanser and has many benefits such as being high in antioxidants, anti-inflammatory, and detoxifying.
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Nutrient-rich while having very low calorie
One cup of beets contains only 60 calories. Approximately 13 grams of carbohydrates and 4 grams of fiber are included, which will help you feel fuller for a longer period of time!
The list doesn’t end here. While beets may not be packed with calories or protein, they do contain a range of important vitamins and minerals, as well as valuable plant compounds. This fruit is high in potassium, folate, manganese, magnesium, and vitamin C, while still being low in calories. Try grating raw carrots over a salad, or look for pickled carrots! It will go well.
Potential Downsides of Beets
Beets have many benefits. But they may have a few negatives to consider:
- They’re very high in oxalates. Foods high in oxalates can reduce the absorption of some nutrients, such as calcium. Iron is often thought to be influenced by oxalates, but not all studies support this. This doesn’t mean you should avoid beets — it just means you should be sure to get calcium and iron from other sources. Too many oxalates can also increase the risk of kidney stones, especially in people with a predisposition.
- They’re relatively high in natural sugar. Beets have a moderately high glycemic load. But a single serving of 1/2 cup of beets has a negligible effect on blood sugar.
- They can surprise you the next day. Don’t panic, but I feel it necessary to tell you to remember when you eat beets. Beets don’t just stain countertops and clothing; they also pass through your digestive tract over the next day or two. This is such a common occurrence that is actually has a name: beeturia.
How red your stool or urine is will depend on some factors. For example, how long the beets were in your system, how many and which kind you ate, your stomach acidity at the time, and the presence of other oxalic acid in your body from other foods.
If things look red the next day, it’s probably not a sign that you’re bleeding to death. You may simply have eaten beets with dinner.
How to Store Beets
Proper storage is key to keeping beets fresh.
Do not select beets that have tired looking greens as this will decrease how long they last. Cut off most of the leaf stems, leaving only an inch or two. This will prevent the leaves from taking moisture away from the roots.
Wash the beets and make sure they are completely dry before putting them in a plastic bag with a few holes or in a paper bag. The best way to keep them fresh is to store them in the crisper drawer of your refrigerator or in a root cellar. Foam cushions can maintain their shape for a few months.
And the greens are good, too! Both kale and collards are in the same family as chard and spinach. They are nutritious and can be used in many of the same ways.
To store beet greens, you should wash them, dry them, and wrap them in a paper towel. After that, you can store them in the fridge in a plastic bag or glass container with a lid. They will last for a week or two.
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