Beets are a great source of a variety of nutrients, fiber, and many plant compounds. Beetroot consumption has been linked to many health benefits.
Beetroot mainly consists of water at about 87%, 8% carbohydrates, and 2-3% fiber.
For every 100 grams of raw beetroot, there are 43 calories and 88% water. Beets also contains 1.6 grams of protein, 9.6 grams of sugar and 2.8 grams of fiber. It comprises of fat at 0.2 grams, 0.03 grams of saturated, 0.03 grams of monounsaturated and 0.06 grams of polyunsaturated. It has 0.01 grams of Omega-3 and 0.06 grams of Omega-6.
Best thing, it does not contain any trans fat.
Raw or cooked beets contain about 8-10% carbohydrates. Simple sugars, such as glucose and fructose, make up 70% of the carbs in raw beetroots. And 80% in cooked beetroots.
Beets are also a source of fructans. Fructans are short-chain carbs which are classified as FODMAPs.
Some people cannot easily digest FODMAPs, causing unpleasant digestive symptoms. Beets have a glycemic index score of 61, which is in the middle range of the glycemic scale. The glycemic index is a measure of how fast blood sugar levels rise after a meal.
On the other hand, the glycemic load of beets is only 5, which is very low. This means that beets should not have a major effect on blood sugar levels, because the total carb amount in each serving is low.
Grow your own beet garden.
Dietary fiber is important as part of a healthy diet. Beets are high in fiber. They provide about 2-3 grams in every 100-gram serving.
WebMD: Beets are high in fiber and promote the growth of good bacteria in your gut. Having plenty of healthy bacteria in your digestive system helps fight disease and boost your immune system.
Vitamins and Minerals
Healthline: Packed with essential nutrients, beetroots are a great source offiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C.
Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance.
Beetroot powder is a natural source of vitamin C, potassium, calcium, iron, magnesium, phosphorus, zinc, copper, manganese, niacin, folate, thiamine, riboflavin, pantothenic acid, and biotin. It also contains antioxidants such as polyphenols and flavonoids that help to protect the body from free radicals.
Folate or Vitamin B9: It is important for normal tissue growth and cell function. And it is particularly important for pregnant women.
Manganese: It is an essential trace element. It can also be found in high amounts of whole grains, legumes, fruits and vegetables.
Potassium: A diet high in potassium can lead to reduced blood pressure levels. And it can have positive effects on cardiovascular health.
Iron: It is an essential mineral, which has many important functions in the body. It is necessary for the transport of oxygen in red blood cells.
Vitamin C: It is an antioxidant that is important for immune function and skin health
Other Plant Compounds
Plant compounds are natural plant substances. Some of which have beneficial effects in humans.
These are the main plant compounds found in beetroots:
Betanin: Also called beetroot red, betanin is the most common pigment in beetroots. It is responsible for their strong red color. It is believed to have various health benefits.
Inorganic Nitrates: It is found in generous amounts of green leafy vegetables, beetroots, and beetroot juice. In the body, it can transform into nitric oxide, which increases oxygen and blood flow to your brain, muscles, and organs.
Beets and beetroot juices are exceptionally high in nitrates. Most dietary nitrates around 80-95% come from fruits and vegetables.
Research shows that diets rich in nitrates can have positive health effects, including reducing high blood pressure levels, reduce hypertension and decreased risk of many diseases.
Dietary nitrates, such as those coming from beets, can get converted into a biological messenger molecule called nitric oxide.
PubMed: Diets including food products rich in inorganic nitrate are associated with lower blood pressure (BP)
Nitric oxide travels through the artery walls, sending signals to the tiny muscle cells around the arteries and telling them to relax. When these tiny muscle cells relax, our blood vessels dilate and blood pressure goes down.
3. Vulgaxanthin: It is a yellow or orange pigment found in beetroots and yellow beets.
Beets, beet juice and beetroot extracts have been gaining popularity as a new superfood. Recent studies claim that beets and beetroot juice can improve athletic performance, lower high blood pressure, and increase blood flow (circulation).
Check us out:
A stand-out beetroot extract, Beetroot Pro® is a beet extract. We've taken out the beet fibers, sugars and left the all-important betalains for the best natural nitric oxide effect. Maximize your blood circulation with Beetroot Pro®.
2 scoops = 6 raw beets!
Beetroot Pro® is a premium beetroot juice powder with vegan compliant BCAAs.
The main ingredient, beetroot extract, comes from farmer-owned, non-GMO vegetable fields. Beetroot Pro® a super fine and rich deep red beetroot extract in powder form with Magnesium, Potassium, Vitamin B12 and BCAAs.
Above all, Beetroot Pro® tastes great. It easily mixes and dissolves in water or your favorite smoothie.
FDA disclaimer: These statements have not been evaluated by the Food and Drug Administration. This product or content is not intended to diagnose, treat, cure, or prevent any disease. We always recommend you consult with a competent health care provider.