100 G Low Sodium Beets (Fat Added in Cooking, Canned) provide only 41 calories, making them an excellent low-calorie addition to any meal. Beets are also packed with vitamins and minerals that provide many health benefits for the body. In this article, we will delve into the benefits of low sodium beets, their nutritional breakdown, and how to incorporate them into your diet.

Low sodium beets are an excellent source of fiber, potassium, and vitamin C. They also contain a good amount of folate, iron, and magnesium. These nutrients work together to support your body's immune system, lower inflammation, regulate digestion, and boost energy levels.

If you're looking to add more vegetables to your diet or maintain a healthy lifestyle, low sodium beets are a great choice. Their versatility and nutritional density make them an excellent ingredient for salads, soups, and smoothies. Let's dive into the details of how low sodium beets can improve your overall health and wellbeing.

The Health Benefits of Low Sodium Beets

Low sodium beets offer many health benefits due to their high nutritional content. One of the most significant benefits is that they are a great source of dietary fiber. Fiber helps regulate digestion, control blood sugar levels, and lower cholesterol. Additionally, beets are packed with essential vitamins and minerals that can help reduce inflammation, improve brain function, and boost energy levels. Beets are also rich in nitrates, which your body converts into nitric oxide. Nitric oxide helps improve blood flow, lower blood pressure, and enhance exercise performance. Studies have also shown that beets may help protect against certain chronic diseases, such as heart disease, diabetes, and cancer.

How to Incorporate Low Sodium Beets Into Your Diet

If you're new to eating beets, there are many delicious ways to incorporate them into your diet. You can roast them in the oven, add them to salads, or juice them for a tasty and nutritious drink. Here are a few easy recipe ideas:

• Roasted Beet Salad: Roast beets in the oven with olive oil and spices, then toss with mixed greens, goat cheese, and balsamic vinegar.
• Beet and Apple Smoothie: Blend beets with apples, ginger, and almond milk for a refreshing and nutritious drink.
• Beet and Black Bean Tacos: Roast beets and black beans in the oven with spices, then serve in tacos with avocado, cilantro, and hot sauce.

A Nutritional Breakdown of Low Sodium Beets

One cup of chopped, cooked beets (136 grams) contains:

• calories: 58
• Protein: 2 grams
• Fat: 0.2 grams
• Carbs: 13 grams
• Fiber: 3.8 grams
• Vitamin C: 11% of the daily value (DV)
• Folate: 37% of the DV
• Iron: 6% of the DV
• Magnesium: 6% of the DV
• Potassium: 9% of the DV
• Phosphorus: 4% of the DV

Low Sodium Beets for Blood Pressure Control

Low sodium beets are a great natural remedy for high blood pressure. They are rich in nitrates, which help widen blood vessels and improve blood flow. Nitric oxide also helps relax the walls of blood vessels, which lowers blood pressure. Studies have shown that drinking beet juice can significantly reduce blood pressure levels in people with high blood pressure. Beets may also be beneficial for people with heart disease, as they can help improve blood flow to the heart and reduce the risk of heart attacks and other cardiovascular events.

Why Low Sodium Beets Are a Great Source of Fiber

Fiber is an essential nutrient that helps regulate digestion, maintain healthy bowel movements, and lower the risk of chronic diseases. Low sodium beets are an excellent source of both soluble and insoluble fiber. Soluble fiber dissolves in water and forms a gel-like substance that helps slow digestion and lower cholesterol levels. Insoluble fiber, on the other hand, adds bulk to stool and helps move waste through the colon. One cup of cooked beets contains 3.8 grams of fiber, which is about 15% of the daily recommended intake.

Low Sodium Beets: A Natural Source of Energy

Beets are a great source of natural energy. They contain natural sugars that provide glucose, which your body uses for energy. Additionally, beets are rich in nitrates, which help improve blood flow and oxygen delivery to the muscles. This can enhance exercise performance and reduce fatigue. Beets may also help improve mental performance by increasing blood flow to the brain. Some studies have shown that drinking beet juice can improve cognitive function and reduce mental fatigue.

The Role of Low Sodium Beets in a Heart-Healthy Diet

Low sodium beets are an excellent addition to a heart-healthy diet. They are low in fat and calories and contain no cholesterol. Additionally, they are rich in potassium, a mineral that helps lower blood pressure and reduce the risk of stroke and heart disease. Beets are also an excellent source of nitrates, which help widen blood vessels and improve blood flow. This can reduce the risk of heart attacks and other cardiovascular events. To maximize their heart-healthy benefits, it's best to eat beets raw or lightly cooked, as cooking can reduce their nutrient content.

Low Sodium Beets: A Versatile Ingredient for Easy Meals

Low sodium beets are a versatile ingredient that can be used in many different dishes. They can be roasted, boiled, or steamed and added to salads, soups, and sandwiches. They can also be juiced for a tasty and nutritious drink. If you're short on time, canned beets are a convenient option. Just make sure to choose ones that are low in sodium and avoid those that contain added sugars or preservatives.

Tips for Buying and Storing Low Sodium Beets

When buying low sodium beets, look for ones that are firm, smooth, and free of blemishes or bruises. If the leaves are still attached, make sure they look fresh and green. Small to medium beets are usually sweeter and more tender than larger ones. To store beets, remove any leaves and store them in a plastic bag in the refrigerator. They can be kept for up to two weeks. If you're planning to eat them raw, wash and peel them just before use. If you're roasting or boiling them, you can leave the skin on and peel them after cooking.

Low Sodium Beets vs. Regular Beets: Which is Better for You?

Low sodium beets are a healthier option than regular beets, as they contain less salt. Excess sodium intake can increase blood pressure and contribute to heart disease, so it's important to choose low sodium options when possible. Additionally, low sodium beets are usually canned in water or their natural juices, which is a healthier option than beets that are canned in syrup or other sweetened liquids. That being said, both low sodium and regular beets are nutritious and offer many health benefits. If you're watching your sodium intake or have high blood pressure, low sodium beets may be the better choice. Otherwise, feel free to enjoy both varieties in moderation.