Nutrition alert: Here’s what a 100-gram serving of beetroot contains

Ekta Singhwal, dietician, Ujala Cygnus Group of Hospitals explained the science-backed reasons why incorporating this humble vegetable into your diet could be a boon for your well-being.

Nutritional Profile of Beetroot

The nutritional profile of 100 grams of raw beetroot is as follows:

– Calories: 43 kcal
– Carbohydrates: 9.56 grams
– Dietary Fibre: 2.8 grams
– Sugars: 6.76 grams
– Protein: 1.61 grams
– Fat: 0.17 grams
– Vitamin C
– Vitamin A
– Vitamin K
– Vitamin B-complex (including B1, B2, B3, and B5)
– Calcium
– Phosphorus
– Iron
– Potassium
– Magnesium
– Copper
– Manganese

– Antioxidants: Beetroot contains various antioxidants, including betalains, which contribute to its vibrant colour and have potential health benefits. (Source: Freepik)

Health Benefits of Beetroot

1. Heart Health: Beetroot may help lower blood pressure due to its nitrate content, which can improve blood vessel function. This, in turn, supports heart health and may reduce the risk of cardiovascular diseases.

2. Athletic Performance: The nitrates in beetroot may enhance athletic performance by improving oxygen utilisation, leading to increased stamina and endurance during physical activities.

3. Digestive Health: The fibre in beetroot promotes healthy digestion, prevents constipation, and supports gut health.

4. Anti-Inflammatory Properties: Beetroot’s antioxidants and anti-inflammatory compounds may help reduce inflammation in the body, providing potential benefits for conditions like arthritis.

5. Liver Detoxification: Some studies suggest that beetroot can support liver function and detoxification, thanks to its betaine content.

6. Brain Health: The nitrates in beetroot may have positive effects on cognitive function by increasing blood flow to the brain.

Can Diabetics Consume Beetroot?

Individuals with diabetes can consume beetroot, but in moderation, said Singhwal. “Its moderate glycaemic index and fibre content can be beneficial for managing blood sugar levels. However, it’s advisable to monitor portions and consult with a healthcare professional.”

Is Beetroot Beneficial for Pregnant Women?

Beetroot can be beneficial for pregnant women as it provides essential nutrients, including folate, which is crucial for fetal development, according to Singhwal. However, moderation is key, and pregnant women should ensure a balanced diet.

Beetroot has only 0.76 mg of iron per 100 gram (Source: Getty Images/Thinkstock)

Things to Keep in Mind

1. Allergies: Some individuals may be allergic to beetroot, so be cautious of potential allergic reactions.
2. Sugar Content: While natural sugars in beetroot are generally not a concern, those monitoring sugar intake should be aware of their consumption.
3. Overconsumption: Excessive intake of beetroot may lead to gastrointestinal discomfort. Moderation is advised.

Myths and Facts

Myth: Beetroot can cure diabetes.
Fact: While beetroot can be part of a diabetic-friendly diet, it cannot cure diabetes.

Myth: Beetroot can prevent or cure cancer.
Fact: While antioxidants in beetroot may have health benefits, it cannot prevent or cure cancer on its own.