Eating healthy (beetroot)
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.
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.
Fiber
Beetroots 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
Vitamins and Minerals
Beetroots are a great source of many essential vitamins and minerals.
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.
Manganese. An essential trace element, manganese is found in high amounts in whole grains, legumes, fruits, and vegetables.
Potassium. A diet high in potassium can lead to reduced blood pressure levels and positive effects on heart health
Iron. An essential mineral, iron has many important functions in your body. It’s necessary for the transport of oxygen in red blood cells.
Vitamin C. This well-known vitamin is an antioxidant that is important for immune function and skin health
Lower Blood Pressure
High blood pressure can damage your blood vessels and heart. What’s more, it’s among the strongest risk factors for heart disease, stroke, and premature death worldwide.
Eating fruits and vegetables rich in inorganic nitrates may cut your risk of heart disease by lowering blood pressure and increasing nitric oxide formation. Studies show that beetroots or their juice can reduce blood pressure by up to 3–10 mm Hg over a period of a few hours. Such effects are likely due to increased levels of nitric oxide, which causes your blood vessels to relax and dilate.
Increased Exercise Capacity
Numerous studies suggest that nitrates can enhance physical performance, particularly during high-intensity endurance exercise.
Dietary nitrates have been shown to reduce oxygen use during physical exercise by affecting the efficiency of mitochondria, the cell organs responsible for producing energy.
Beets and their juice are often used for this purpose because of their high inorganic nitrate content.
Consumption of beetroots may improve running and cycling performance, increase stamina, boost oxygen use, and lead to better exercise performance overall.
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 (1Trusted Source):
Calories: 43
Water: 88%
Protein: 1.6 grams
Carbs: 9.6 grams
Sugar: 6.8 grams
Fiber: 2.8 grams
Fat: 0.2 grams
Carbs
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.
Fiber
Beetroots 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
Vitamins and Minerals
Beetroots are a great source of many essential vitamins and minerals.
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.
Manganese. An essential trace element, manganese is found in high amounts in whole grains, legumes, fruits, and vegetables.
Potassium. A diet high in potassium can lead to reduced blood pressure levels and positive effects on heart health
Iron. An essential mineral, iron has many important functions in your body. It’s necessary for the transport of oxygen in red blood cells.
Vitamin C. This well-known vitamin is an antioxidant that is important for immune function and skin health
Lower Blood Pressure
High blood pressure can damage your blood vessels and heart. What’s more, it’s among the strongest risk factors for heart disease, stroke, and premature death worldwide.
Eating fruits and vegetables rich in inorganic nitrates may cut your risk of heart disease by lowering blood pressure and increasing nitric oxide formation. Studies show that beetroots or their juice can reduce blood pressure by up to 3–10 mm Hg over a period of a few hours. Such effects are likely due to increased levels of nitric oxide, which causes your blood vessels to relax and dilate.
Increased Exercise Capacity
Numerous studies suggest that nitrates can enhance physical performance, particularly during high-intensity endurance exercise.
Dietary nitrates have been shown to reduce oxygen use during physical exercise by affecting the efficiency of mitochondria, the cell organs responsible for producing energy.
Beets and their juice are often used for this purpose because of their high inorganic nitrate content.
Consumption of beetroots may improve running and cycling performance, increase stamina, boost oxygen use, and lead to better exercise performance overall.
Adverse Effects
Beetroots are usually well tolerated except for individuals prone to kidney stones.
Consumption of beetroot may also cause your urine to become pink or red, which is harmless but often confused for blood.
Oxalates
Beet greens contain high levels of oxalates, which can contribute to kidney stone formation Oxalates also have antinutrient properties. This means that they may interfere with the absorption of micronutrients.
Levels of oxalates are much higher in the leaves than the root itself, but the root is nevertheless considered high in oxalates.
Levels of oxalates are much higher in the leaves than the root itself, but the root is nevertheless considered high in oxalates.
FODMAPs
Beetroots contain FODMAPs in the form of fructans, which are short-chain carbs that feed your gut bacteria.
FODMAPs can cause unpleasant digestive upset in sensitive individuals, such as those with irritable bowel syndrome (IBS).
Beetroots contain FODMAPs in the form of fructans, which are short-chain carbs that feed your gut bacteria.
FODMAPs can cause unpleasant digestive upset in sensitive individuals, such as those with irritable bowel syndrome (IBS).
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