Beets are a power-packed vegetable that offers a range of health benefits. With just 28 calories per 100g, they are a Low-calorie option that can be easily incorporated into your daily diet. Canned beets with no added salt are a convenient choice for those on the go.
Not only are Beets low in calories, but they are also rich in Nutrients. They contain high levels of Fiber, Vitamins B and C, and essential minerals such as potassium, manganese, and iron. The vibrant red color of beets comes from the natural plant pigments called betalains, which have antioxidant properties.
In this article, we will delve into the various health benefits of Beets, and provide tips on how to incorporate them into your daily diet.
Beets: A Powerhouse of Nutrients
Beets are packed with essential Vitamins and minerals that support overall health. They are an excellent source of Fiber which supports a healthy digestive system. Additionally, beets are rich in vitamin C, which supports a healthy immune system, and potassium, which aids in maintaining optimal Blood pressure levels. The high levels of iron in beets also play a role in maintaining healthy blood cells.
Low-Calorie Vegetable
One of the biggest advantages of Beets is their Low-calorie count. With just 28 calories per 100g, beets are an excellent food choice for those trying to maintain or lose weight. In addition to being low in calories, beets are also low in fat and have a low glycemic index, making them an ideal food for those with diabetes. The high Fiber content in beets also aids in satiety and can help prevent overeating.
Canned Beets: A Convenient Choice
Canned Beets are a convenient choice for those on the go or those who don't have time to cook fresh beets. They are readily available in most grocery stores and can be easily incorporated into meals. When choosing canned beets, it is essential to opt for those with no added salt or preservatives. Be sure to check the label before purchasing.
Rich in Fiber and Vitamins
Beets are an excellent source of Fiber, with 100g providing 3.8g of fiber. Fiber plays a crucial role in maintaining a healthy digestive system, promoting satiety, and preventing overeating. The high levels of Vitamins B and C found in beets also support overall health. Vitamin B plays a role in metabolism, and vitamin C supports a healthy immune system.
May Help Lower Blood Pressure
The high levels of nitrates found in Beets have been found to help lower Blood pressure levels. Nitrates are converted to nitric oxide in the body, which relaxes blood vessels and promotes healthy blood flow. In several studies, regular consumption of beet juice has been found to significantly reduce blood pressure levels in individuals with hypertension.
Good for Digestive Health
The high levels of Fiber found in Beets support a healthy digestive system. Fiber promotes the growth of beneficial gut bacteria, aids in regular bowel movements, and prevents constipation. Furthermore, the betalains present in beets have been found to have Anti-inflammatory effects on the digestive system. This can help alleviate digestive distress and reduce inflammation.
Potential Anti-Inflammatory Properties
The betalains found in Beets have been found to have Anti-inflammatory properties. Chronic inflammation is linked to several chronic diseases, and incorporating anti-inflammatory foods such as beets into your diet can help promote overall health. Additionally, the antioxidants present in beets can help reduce oxidative stress and promote healthy aging.
Contains Natural Sugars
Beets are naturally sweet and contain natural sugars, which make them an excellent ingredient for naturally sweetening Recipes. Furthermore, the natural sugars in beets have a lower glycemic index than traditional sweeteners, making them a healthier choice for those with diabetes.
Versatile Ingredient for Recipes
Beets are a versatile ingredient that can be incorporated into a range of Recipes. They can be roasted, boiled, pickled, or blended into soup or smoothies. Beets can also be used as a natural food coloring agent or a replacement for traditional sweeteners in baked goods.
Easy Addition to Salads
Beets are an easy addition to Salads and can add a vibrant pop of color and nutrition to any dish. Simply roast or boil beets, peel them, and add them to your favorite salad mix. You can also pair them with other vegetables such as carrots, tomatoes, and cucumbers for a well-rounded, nutrient-dense salad.
Eating beets can help promote overall health by providing essential nutrients and promoting a healthy digestive system. Plus, their sweet and earthy flavor makes them a delicious addition to any meal.
5 Frequently Asked Questions About Canned Beets
1. Are canned beets healthy?
Yes, canned beets can be a healthy addition to your diet. Beets are naturally low in calories and contain essential Vitamins and minerals, such as folate, potassium, and vitamin C. However, be aware that some canned beets may contain added salt or sugar, so it's important to read the label and choose a no-salt-added option.
2. Can you eat canned beets straight from the can?
Yes, you can eat canned beets straight from the can, but they will taste better if you rinse them before eating. Rinsing canned beets removes excess salt and improves the taste and texture of the beets.
3. How long do canned beets last?
Canned beets have a long shelf life and can last up to 2-5 years if stored in a cool, dry place. However, it's best to check the expiration date on the can and consume them before that date for best quality.
4. How do you use canned beets in Recipes?
Canned beets can be used in a variety of recipes, from Salads to soups to side dishes. They are a great addition to vegetarian and vegan meals and can be roasted, pickled, or mashed. Additionally, the liquid from canned beets can be used as a natural food dye.
5. Are canned beets as nutritious as fresh beets?
While fresh beets may have slightly more Nutrients than canned beets, canned beets are still a good source of essential vitamins and minerals. Plus, canned beets are a convenient and affordable option, especially when fresh beets are not in season.