If you're looking to add some color and nutritional value to your meals, 1 cup of shredded cooked beets (from canned) may just be what you need. This serving size contains approximately 98 calories, making it a low-calorie addition to your diet.
Beets are also a good source of fiber, potassium, folate, and manganese. Additionally, they contain nitrates, which are compounds that can help improve blood flow and lower blood pressure.
In this article, we'll discuss the numerous health benefits of beets, their nutritional value, and ways to incorporate them into your diet.
Benefits of Eating Shredded Cooked Beets
Eating shredded cooked beets may provide several health benefits. For example, the fiber in beets can improve digestive health and decrease the risk of certain cancers. The nitrates in beets can also improve athletic performance by reducing the oxygen cost of exercise. Furthermore, beets are rich in antioxidants, which can help protect against oxidative stress and chronic inflammation. This can help reduce the risk of chronic diseases such as heart disease, diabetes, and Alzheimer's disease. Overall, incorporating shredded cooked beets into your diet can be a tasty and nutritious way to promote overall health and well-being.
How to Incorporate Beets into Your Diet
If you're not sure how to incorporate beets into your diet, there are many easy and delicious ways to do so. One option is to add shredded cooked beets to your favorite salads for some extra color and nutrition. You can also use shredded cooked beets as a topping for your favorite dishes, such as roasted vegetables or baked sweet potatoes. Another option is to blend shredded cooked beets into smoothies or juices for a refreshing and nutritious drink. The possibilities are endless when it comes to incorporating shredded cooked beets into your diet. Get creative and try new recipes to see what works best for you!
What Are the Nutrients in Beets?
In addition to being low in calories, shredded cooked beets are also packed with a variety of essential nutrients. One cup of shredded cooked beets (from canned) contains: - 44% of the recommended daily intake (RDI) of folate - 11% of the RDI of potassium
As previously mentioned, beets contain nitrates, which can improve athletic performance by reducing the oxygen cost of exercise. Nitrates are converted to nitric oxide in the body, which helps dilate blood vessels and increase blood flow to working muscles. Several studies have found that consuming beets or beet juice can improve exercise performance, particularly during endurance activities such as running and cycling. While more research is needed, these findings suggest that beets may be a useful dietary supplement for athletes.
Potential Health Benefits of Beets
In addition to improving athletic performance, beets may provide several other health benefits. For example, the nitrates in beets can help reduce blood pressure and improve cardiovascular health. Furthermore, beets are rich in antioxidants, which can help protect against cancer, inflammation, and other chronic diseases. Beets may also improve digestive health by promoting regularity and reducing the risk of certain gastrointestinal disorders. While more research is needed to fully understand the health benefits of beets, incorporating them into your diet may be a simple and effective way to promote overall wellness.
Beets and Blood Pressure: What's the Connection?
High blood pressure is a common health condition that can increase the risk of heart disease and stroke. Fortunately, beets may be able to help lower blood pressure and reduce this risk. The nitrates in beets can help dilate blood vessels and increase blood flow, which may lead to a decrease in blood pressure. Several studies have found that consuming beets or beet juice can help lower both systolic and diastolic blood pressure in people with hypertension. While more research is needed to fully understand the link between beets and blood pressure, adding shredded cooked beets (from canned) to your diet may be a simple and effective way to promote cardiovascular health.
Choosing the Best Canned Beets
When it comes to choosing canned beets, there are a few things to keep in mind. First, look for cans that are free of preservatives and artificial ingredients. Organic beets are also a good choice, as they are less likely to contain harmful chemicals. Additionally, look for cans that are BPA-free. BPA is a chemical found in some can linings that can leach into food and potentially cause health problems. Finally, opt for beets that are packed in juice rather than syrup, as this will help keep their sugar content low.
Can You Substitute Fresh Beets for Canned Beets?
If you don't have canned beets on hand, fresh beets can be a good substitute. Simply wash and peel the beets, then chop or shred them as desired. Keep in mind, however, that fresh beets may require longer cooking times than canned beets. They can also be messier to prepare and may stain your hands and clothing. Ultimately, whether you choose to use canned or fresh beets will depend on your personal preference and what you have available.
Preparing and Storing Canned Beets
Preparing canned beets is easy and requires no cooking. Simply drain the juice from the can and rinse the beets well before using them in your recipes. Store any leftover canned beets in an airtight container in the refrigerator. They should stay fresh for up to a week.
Recipes That Use Canned Beets
Looking for some delicious recipes that use canned beets? Here are a few ideas to get you started: - Beet and feta salad: Toss shredded cooked beets with crumbled feta cheese, sliced red onion, and balsamic vinaigrette. - Beet and berry smoothie: Blend shredded cooked beets with frozen berries, almond milk, and honey for a nutritious and refreshing drink.
Incorporating shredded cooked beets into your diet can be a tasty and nutritious way to promote overall health and well-being.
Frequently Asked Questions About Canned Shredded Cooked Beets
1. Are canned shredded cooked beets healthy?
Yes, canned shredded cooked beets are a great source of essential nutrients such as fiber, potassium, and folate, and they are low in calories, fat, and cholesterol.
2. How many calories are in one serving of canned shredded cooked beets?
One cup of canned shredded cooked beets contains approximately 98 calories.
3. Are canned shredded cooked beets easy to prepare?
Yes, canned shredded cooked beets are already cooked and shredded, so they require no additional preparation. They can be eaten cold right out of the can, or heated up if desired.
4. How long do canned shredded cooked beets last?
Canned shredded cooked beets can last for several years when stored in a cool, dry place. However, once the can is opened, the beets should be consumed or refrigerated and used within a few days.
5. What are some ways to use canned shredded cooked beets?
Canned shredded cooked beets can be eaten as a side dish, added to salads, blended into smoothies, or used as a colorful and nutritious ingredient in recipes such as beet burgers, beet hummus, and beet pasta.