Beets are a delicious and nutritious vegetable that pack a powerful punch when it comes to health benefits. Just 100 grams of cooked beets (from fresh) contain 61 calories, making them a great addition to your diet. Here's everything you need to know about beets and how they can benefit your health.

In addition to being low in calories, cooked beets are also a great source of fiber, folate, manganese, and vitamin C. They also contain nitrates, which can help improve blood flow and lower blood pressure. Overall, adding beets to your diet can help boost your immune system, promote heart health, and improve digestion.

In this article, we'll explore some practical tips and strategies for incorporating beets into your diet, as well as some delicious recipes that you can try at home.

Benefits of Eating Cooked Beets

Cooked beets are a nutritional powerhouse, packed with a variety of vitamins, minerals, and antioxidants. They are also low in calories and high in fiber, making them a great addition to a healthy diet. Here are just a few of the many benefits of eating cooked beets:

• Help improve immune system function
• Promote heart health by lowering blood pressure and reducing inflammation
• Improve digestive health by promoting regularity and reducing constipation
• Support healthy brain function

By incorporating cooked beets into your diet on a regular basis, you can enjoy all of these benefits and more.

How to Incorporate Beets into Your Diet

If you're new to eating beets, you may be wondering how to incorporate them into your diet. Fortunately, there are many easy and delicious ways to enjoy beets. Here are a few ideas:

• Add diced beets to your favorite salads or grain bowls
• Bake beets into chips for a healthy snack
• Roast beets with other vegetables for a tasty side dish
• Blend cooked beets into a smoothie or juice for a nutrient-packed drink

With a little creativity, you can find many ways to enjoy the unique flavor and texture of cooked beets.

Serving Sizes and Calories

One hundred grams of cooked beets (from fresh) contains approximately 61 calories. A typical serving size of cooked beets is around 1/2 cup, or about 85 grams. This serving size contains approximately 52 calories. If you are tracking your calorie intake, it's important to be mindful of the amount of beets you're consuming. While they are low in calories, they can still contribute to your daily intake. Overall, however, cooked beets are a great addition to a healthy and balanced diet.

Nutrients in Cooked Beets

Cooked beets are a great source of many essential vitamins and minerals. Here are just a few of the key nutrients found in cooked beets:

• Fiber
• Folate
• Manganese
• Vitamin C
• Potassium
• Magnesium
• Iron
• Phosphorus
• Copper
• Zinc

By incorporating beets into your diet, you can help ensure that you're getting all of the vitamins and minerals that your body needs for optimal health.

Beet Recipes to Try at Home

One of the best things about cooked beets is that they are incredibly versatile when it comes to cooking. Here are a few tasty and healthy beet recipes to try at home:

• Roasted Beet Salad with Goat Cheese and Walnuts
• Beet Burger with Avocado and Caramelized Onions
• Beet Hummus with Pita Chips
• Beet Smoothie Bowl with Almond Milk and Berries

By trying out new recipes with beets, you can keep your meals interesting while also getting all of the health benefits that beets have to offer.

Potential Side Effects of Eating Beets

While beets are generally considered safe and healthy to eat, there are a few potential side effects that you should be aware of. Here are a few things to keep in mind:

• Beets may cause red or pink urine or stool, which is completely harmless
• Some people may experience an allergic reaction to beets, including hives, itching, and difficulty breathing
• Beets are high in oxalates, which can increase the risk of kidney stones in susceptible individuals

If you experience any adverse reactions after eating beets, be sure to speak with your doctor.

Beet Juice vs. Cooked Beets

While both beet juice and cooked beets offer many health benefits, there are some key differences between the two. Here are a few things to keep in mind:

• Beet juice is typically higher in sugar and calories than cooked beets
• Cooked beets contain more fiber and other essential vitamins and minerals than beet juice
• Beet juice is often used as a pre-workout supplement due to its ability to improve athletic performance

Overall, both beet juice and cooked beets can be healthy additions to your diet, depending on your goals and preferences.

Storage and Preservation of Beets

To keep beets fresh and flavorful, it's important to store them properly. Here are a few tips:

• Store beets in the refrigerator in a plastic bag or airtight container
• Beets can last for up to two weeks in the fridge
• To freeze beets, first cook them and then freeze them in airtight containers or freezer bags

By storing your beets properly, you can enjoy them for longer and reduce food waste.

Health Benefits of Beet Consumption

Beets are a great addition to a healthy and balanced diet, thanks to their many health benefits. Here are just a few of the ways that beets can benefit your health:

• Promote heart health by decreasing blood pressure and reducing inflammation
• Improve athletic performance by increasing blood flow to muscles
• Boost immune system function and help fight illness
• Support digestive health and reduce the risk of constipation
• Help reduce the risk of chronic diseases, such as cancer and diabetes

By incorporating cooked beets into your diet, you can enjoy all of these benefits and more.

Beets as a Source of Plant-Based Protein

While beets are not usually thought of as a source of protein, they do contain a small amount of this essential nutrient. Here are a few things to keep in mind:

• One cup of cooked beets contains around 1.6 grams of protein
• While this amount may not be significant, beets can still be a good addition to a plant-based diet high in other protein sources
• Beets are also a good source of fiber, which can help promote satiety and reduce overeating

By incorporating beets into your diet, you can take advantage of their many health benefits, including their small amount of plant-based protein.