Beets are a highly nutritious vegetable that can be incorporated into any diet. One ounce of raw beets yields only 8 calories, making it a great food to eat if you are trying to maintain or lose weight.
Not only are beets low in calories, but they are also packed full of nutrients such as fiber, potassium, vitamin C, and folate. This root vegetable has a wide range of benefits that make it a great addition to any meal or snack.
In this article, we'll explore some practical tips and strategies for incorporating beets into your diet to take full advantage of their health benefits.
High in Nutrients
Beets are a great source of a variety of nutrients like fiber, potassium, vitamin C, and folate. These vitamins and minerals have various benefits such as maintaining healthy blood pressure levels, promoting healthy digestion, and boosting the immune system. In addition to these nutrients, beets also contain betaine and nitrates, which have been shown to improve heart health and athletic performance. Incorporating beets into your diet can be done in a variety of ways, such as blending them into smoothies, roasting them in salads or enjoying them as a side dish.
Low in Calories
As mentioned earlier, beets are low in calories, making them a great addition to any diet. Eating a diet low in calories can be an effective strategy for those looking to maintain or lose weight. Beets have a low glycemic index, which means they won't cause a spike in blood sugar levels, making them a great food for those with diabetes or those trying to regulate their blood sugar levels. Incorporating beets into your diet can be done in a variety of ways, such as making roasted beet chips, adding them to salads, or making beet hummus.
Rich in Antioxidants
Antioxidants are compounds found in food that can help protect cells from damage caused by free radicals. Free radicals can cause oxidative stress, which can lead to chronic diseases over time. Beets are rich in antioxidants like betalains and vitamin C. These antioxidants have been shown to help protect cells and prevent chronic diseases like cancer and heart disease. Incorporating beets into your diet can be done in a variety of ways, such as adding them to smoothies, making beet juice, or roasting them with other antioxidant-rich fruits and vegetables.
Can Lower Blood Pressure
High blood pressure, or hypertension, can cause damage to the heart and blood vessels over time. It is important to maintain healthy blood pressure levels in order to prevent chronic diseases like heart disease and stroke. Beets are a great food for promoting healthy blood pressure levels. This is because they contain nitrates, which have been shown to help widen blood vessels and improve blood flow. Incorporating beets into your diet can be done in a variety of ways, such as roasting them as a side dish, adding them to smoothies, or making a beet salad.
Boosts Energy Levels
If you're feeling sluggish or tired during the day, beets can be a great food to help boost your energy levels. This is because beets contain nitrates, which have been shown to improve blood flow to the brain, helping to improve cognitive function. In addition to nitrates, beets also contain iron, which can help improve energy levels in those who are anemic or have low iron levels. Incorporating beets into your diet can be done in a variety of ways, such as adding them to smoothies with other energy-boosting ingredients like ginger or making a beet and quinoa salad.
Helps with Digestion
If you're suffering from digestive issues like constipation or bloating, incorporating beets into your diet can be a great way to help regulate your digestive system. This is because beets are a great source of fiber, which can help promote regular bowel movements. In addition to fiber, beets also contain betaine, which can help promote healthy digestion by increasing stomach acid levels. Incorporating beets into your diet can be done in a variety of ways, such as making a beet and carrot salad, adding them to smoothies, or roasting them with other digestive-friendly vegetables like sweet potatoes.
Improves Brain Function
Beets have been shown to help improve cognitive function and brain health. This is because they contain nitrates, which have been shown to improve blood flow to the brain. In addition to nitrates, beets also contain folate, which is important for brain health and can help prevent cognitive decline over time. Incorporating beets into your diet can be done in a variety of ways, such as adding them to smoothies with other brain-boosting ingredients like blueberries or making a beet and walnut salad.
Beets can be a great food for athletes looking to improve their performance. This is because beets contain nitrates, which have been shown to improve blood flow and oxygen delivery to muscles. In addition to nitrates, beets also contain betaine, which can help improve power output and muscular endurance. Incorporating beets into your diet can be done in a variety of ways, such as making beet juice, adding them to smoothies with other athletic performance-enhancing ingredients like whey protein or making a beet and sweet potato hash.
May Reduce Risk of Chronic Diseases
As mentioned earlier, beets are packed full of nutrients and antioxidants that can help protect against chronic diseases. Eating a diet rich in these types of foods can be an effective way to reduce your risk of chronic diseases like cancer and heart disease over time. Some studies have even shown that incorporating beets into your diet can help improve other health markers like cholesterol levels and inflammation. Incorporating beets into your diet can be done in a variety of ways, such as adding them to smoothies, making roasted beet chips, or making beet and goat cheese salad.
Can Help with Weight Loss
Beets are a great food for those looking to maintain or lose weight. This is because they are low in calories, high in fiber, and have a low glycemic index, which can help regulate blood sugar levels. In addition to these weight loss-friendly qualities, beets also contain betaine, which can help improve metabolism and promote fat loss. Incorporating beets into your diet can be done in a variety of ways, such as making a beet and berry smoothie, adding them to salads or roasted meals, or making a beet and chickpea salad.
Eating a diet rich in beets can have a wide range of health benefits, from improving brain function to reducing the risk of chronic diseases like cancer and heart disease.
5 Common Questions About Beets and Their Calorie Count
1. How many calories are in one ounce of raw beets?
One ounce of raw beets yields about 8 calories. However, this can vary depending on the size of the beet and how it is prepared.
2. Are beets a low-calorie food?
Yes, beets are considered a low-calorie food. One cup of raw, diced beets contains only 58 calories. They are also high in fiber, making them a filling and satisfying food choice.
3. What are the health benefits of beets?
Beets are loaded with nutrients and antioxidants that promote good health. They are high in folate, which is essential for healthy fetal development, and contain betaine, which supports liver function. The nitrates in beets also help to lower blood pressure and improve athletic performance.
4. How can I incorporate beets into my diet?
Beets can be eaten raw or cooked, and are delicious roasted, boiled, or grilled. They can be used in salads, soups, and smoothies, or as a side dish. Beet juice is also a popular way to consume this nutrient-rich vegetable.
5. Can I lose weight by eating beets?
Beets are a low-calorie, high-fiber food that can be a healthy addition to any weight loss plan. However, eating beets alone will not lead to significant weight loss. Adding beets to a well-balanced diet and regular exercise routine can be beneficial for weight loss and overall health.