Beets are a root vegetable that add a pop of color and flavor to any dish. A 1-cup serving of shredded cooked beets with fat added in cooking contains 122 calories. But there's much more to beets than just their calorie count. In this article, we'll explore the nutritional value of cooked beets as well as their various health benefits and ways to incorporate them into your diet.

Cooked beets are a rich source of nutrients, including folate, potassium, and vitamin C. They are also high in antioxidants, which can help reduce inflammation and protect against chronic disease. Additionally, beets are low in fat and calories, making them a great option for those watching their weight.

Whether you're an athlete looking for a performance boost or just trying to improve your overall health, there are many reasons to include beets in your diet. Let's take a closer look at some of the benefits and ways to enjoy this versatile vegetable.

Nutritional Value of Cooked Beets

Cooked beets are a nutritional powerhouse, packed with vitamins, minerals, and antioxidants. Here are some of the key nutrients found in a 1-cup serving of shredded cooked beets with fat added in cooking:

• calories: 122
• Protein: 2.6 grams
• Fat: 4.7 grams
• Carbohydrates: 20.4 grams
• Fiber: 4 grams
• Folate: 34% of the Daily Value (DV)
• Potassium: 12% of the DV
• Vitamin C: 9% of the DV

In addition to these nutrients, beets also contain betaine, a compound that supports liver function and may help reduce the risk of certain chronic diseases.

Low-Calorie Beet Recipe Ideas

If you're looking for creative ways to include beets in your diet, try these low-calorie recipe ideas:

• Roasted beet salad with arugula, goat cheese, and walnuts
• Beet hummus made with roasted beets, chickpeas, and tahini
• Beet and apple smoothie with almond milk and chia seeds
• Beet and quinoa burgers topped with avocado and salsa
• Beet and feta dip served with fresh vegetables

These recipes are not only delicious but also a great way to add variety to your diet and reap the health benefits of beets.

Cooking Methods for Beets

Beets can be cooked in a variety of ways, including roasting, boiling, and steaming. Each method has its own unique flavor and texture. Here are some tips for cooking beets to perfection:

• Roasting: Preheat your oven to 400°F. Place beets on a baking sheet and drizzle with olive oil. Roast for 45-60 minutes, or until tender.
• Boiling: Place beets in a pot of boiling water and cook for 30-45 minutes, or until tender.
• Steaming: Place beets in a steamer basket and steam for 20-30 minutes, or until tender.

Once cooked, beets can be used in a variety of dishes, from salads to soups to smoothies.

Beets and Heart Health

Beets have been linked to improved heart health, thanks to their high nitrate content. Nitrates are converted into nitric oxide in the body, which can help dilate blood vessels and improve blood flow. This can lead to lowered blood pressure and a reduced risk of heart disease. In one study, drinking beet juice daily for four weeks was shown to significantly lower blood pressure in healthy adults. Another study found that consuming beets before exercise can improve performance and reduce the amount of oxygen needed during physical activity. Overall, the research suggests that including beets in your diet can have a positive impact on heart health and athletic performance.

Beets and Digestive Health

Beets are a good source of fiber, which can promote digestive health by supporting regular bowel movements and feeding the beneficial bacteria in your gut. Additionally, beets contain betaine, a compound that can help reduce inflammation in the digestive tract and support the liver's detoxification processes. If you're looking to improve your digestive health, incorporating beets into your diet is a great place to start.

Red Beets vs. Golden Beets

Beets come in a variety of colors, including red, golden, and striped. While all types of beets are nutritious, there are some differences in their flavor and texture. Red beets tend to have a deeper, earthier flavor and a slightly grainy texture. Golden beets, on the other hand, are sweeter and have a smoother texture. Striped beets are a cross between the two and have a slightly milder flavor. When cooking with beets, consider using different varieties to add variety to your dishes and explore new flavors.

Beet Nutrition for Athletes

If you're an athlete or workout regularly, beets may be particularly beneficial for you. As we mentioned earlier, beets contain nitrates, which can improve blood flow and oxygen transportation to the muscles during exercise. Several studies have shown that consuming beets before exercise can improve athletic performance and reduce the amount of oxygen needed during physical activity. This can lead to improved endurance and a reduced risk of muscle fatigue. Whether you're a serious athlete or just enjoy staying active, incorporating beets into your pre-workout routine may help you achieve better results.

Beet Benefits for Skin

Beets contain a variety of nutrients that are beneficial for skin health, including vitamin C, folate, and antioxidants. Additionally, the betaine in beets can help protect against UV damage and prevent the premature signs of aging. To reap the skin benefits of beets, try incorporating them into your diet or using beet juice in a homemade facial mask. Overall, beets are a great addition to any skincare routine and can help you achieve a glowing complexion.

Beet Juice for Detox

If you're looking to give your body a natural detox, beet juice may be a great place to start. Beets are rich in antioxidants and betaine, both of which can support liver function and aid in the body's natural detoxification processes. To make a simple detoxifying beet juice, combine one medium beet, one large carrot, one apple, and one knob of ginger in a juicer. Drink immediately for best results. While beet juice alone won't do the trick, incorporating it into a balanced, whole-foods-based diet can be a great way to support your body's natural detoxification processes.

Beet Greens and Their Nutritional Value

Beet greens are the leafy tops of beets and are often discarded. However, they are actually quite nutritious and can be used in a variety of recipes. Here's a breakdown of the nutritional value of beet greens:

• calories: 8 per cup
• Protein: 0.9 grams per cup
• Carbohydrates: 1.4 grams per cup
• Fiber: 1 gram per cup
• Vitamin A: 220% of the DV per cup
• Vitamin K: 37% of the DV per cup
• Vitamin C: 15% of the DV per cup
• Folate: 15% of the DV per cup

To use beet greens, try sautéing them with garlic and olive oil or using them in a salad with roasted beets and goat cheese. Not only are beet greens delicious, but they are also a great way to add even more nutrients to your diet.