One cup of canned, pickled beets contains 147 calories. Beets are a nutritious root vegetable that can be enjoyed in a variety of ways. In this article, we'll explore the nutritional benefits and potential health risks of consuming beets.
In addition to their rich flavor, beets are high in fiber and packed with essential vitamins and minerals. One cup of canned, pickled beets contains 15% of your daily recommended intake of fiber and 11% of your daily recommended intake of Vitamin C. Beets are also a good source of folate, iron, and potassium.
Whether you're a fan of pickled beets or prefer them roasted or boiled, beets are a versatile food that can be included in a variety of dishes. Let's take a closer look at the nutritional benefits and potential health risks of consuming beets.
Rich in calories
One cup of canned, pickled beets contains 147 calories, which makes them a relatively high-calorie food. However, beets are also packed with essential nutrients and can be enjoyed in moderation as part of a balanced diet.
High in fiber
One cup of canned, pickled beets contains 3.8 grams of fiber, which is 15% of your daily recommended intake. Fiber is important for maintaining digestive health and can help regulate blood sugar levels.
Good source of Vitamin C
One cup of canned, pickled beets contains 10.9 milligrams of Vitamin C, which is 11% of your daily recommended intake. Vitamin C is important for immune system function and helps to protect cells from damage.
Provides essential minerals
Beets are a good source of several essential minerals, including folate, iron, and potassium. Folate is important for cell growth and development, while iron is necessary for healthy blood cells. Potassium helps to regulate blood pressure and supports proper muscle and nerve function.
Canned beets have preservatives
While canned beets are a convenient option for quick and easy meal prep, they often contain preservatives and added sodium. If you're concerned about consuming preservatives, consider buying fresh or frozen beets instead.
Low fat content
Beets are naturally low in fat and can be a good option for those looking to reduce their overall fat intake. However, be sure to check the nutritional labels on any beet-based products to ensure that they don't have added fats or oils.
May contain high sodium
Canned beets are often high in sodium, which can be a concern for those with high blood pressure or other health conditions. To reduce your sodium intake, consider rinsing canned beets before using them in recipes.
Versatile food ingredient
Beets can be enjoyed in a variety of ways, from roasted beet salads to pickled beet relish. They can also be used to add flavor and color to dishes like soups, stews, and dips. Try experimenting with different beet recipes to find your favorite way to enjoy this versatile vegetable.
One potential side effect of consuming beets is that it can turn your urine or stool a reddish color. This is a harmless condition known as beeturia and is caused by the pigment betanin, which is found in beets. If you're concerned about this effect, try consuming beets in moderation or speak with your healthcare provider.
Offers potential health benefits
Beets have been associated with several potential health benefits, including improved exercise performance, lower blood pressure, and reduced inflammation. While more research is needed to fully understand these benefits, incorporating beets into your diet can be a healthy and delicious choice.
Beets are a nutritional powerhouse and can be enjoyed in a variety of ways. Whether you're roasting them, pickling them, or using them in salads, beets are a versatile ingredient that can add flavor and color to any dish.
Frequently Asked Questions About Canned Pickled Beets
1. What are pickled beets?
Pickled beets are beets that have gone through the pickling process, which involves preserving them in a vinegar and salt solution. This not only extends their shelf life but also imparts a tangy and flavorful taste to the beets.
2. Are canned pickled beets healthy?
Canned pickled beets can be a healthy addition to your diet as they are low in fat, high in fiber, and rich in essential nutrients such as folate, iron, and potassium. However, be mindful of the added sugar and sodium content in canned pickled beets, which can be high.
3. How can I use canned pickled beets?
There are many ways you can use canned pickled beets, such as adding them to salads, sandwiches, and wraps, serving them as a side dish, topping them on crackers or toast with cheese, or even using them in making dips and spreads.
4. Can I make my own pickled beets?
Yes, you can make your own pickled beets at home by boiling and slicing fresh beets and then pickling them in a solution of vinegar, salt, sugar, and spices. This allows you to control the ingredients and adjust the flavor to your liking.
5. How should I store canned pickled beets?
Store your canned pickled beets in a cool, dry place such as a pantry or cupboard away from direct sunlight. Once opened, transfer any unused beets and their liquid to a clean, airtight container and store them in the refrigerator for up to two weeks.