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

“Beetroot owes its vibrant red colour to betalains, which are antioxidants that have been associated with various health benefits,” she said.

Anand added that beet greens (the leaves attached to the beetroot) are also edible and have their own nutritional profile, rich in vitamins A and K, as well as other minerals and antioxidants.

Let’s understand how beneficial this vegetable is for us.

Nutritional profile of beetroot

Anand said that beetroots are also rich in potassium, iron and phytonutrients like betalains and nitrate. (Source: Unsplash)

Here is a general overview of the nutritional profile of beetroot in a 100-gram serving, as per Anand.

Calories: 43
Carbohydrates: 10 grams (gm)
Protein: 1.6 gm
Fat: 0.2 gm
Vitamin C: 4% of the recommended daily value (DV)
Folate: 20 % of DV
Fibre: 2 gm

Additionally, Anand said that beetroots are also rich in potassium, iron and phytonutrients like betalains and nitrate.

Health benefits of beetroot

According to Anand, these are the following health benefits of beetroot.

Rich in fibre: Beetroot is rich in dietary fibre, which aids in digestion, promotes satiety, and supports healthy weight management.

Antioxidant properties: The presence of betalains, powerful antioxidants in beetroot, helps reduce inflammation and oxidative stress, potentially lowering the risk of chronic diseases such as heart disease and certain cancers.

Enhances cardiovascular health: The high level of nitrates found in beetroot can enhance cardiovascular health by improving blood pressure and increasing blood flow. This can boost exercise performance and overall endurance.

Strengthens immunity: The combination of vitamins and minerals, including vitamin C, potassium, and iron, in beetroot contributes to a strengthened immune system, improved energy levels, and enhanced red blood cell production. Incorporating beetroot into your diet, whether in salads, juices, or cooked dishes, can be a flavourful and nutritious way to promote optimal health.

Can diabetics consume beetroot?

Beetroots are a root vegetable, rich in essential nutrients and have numerous health benefits.

For individuals with diabetes, beetroots can indeed be included as part of a balanced diet, but it is important to consider a few factors, according to Anand.

“Beetroots are a source of carbohydrates, mainly in the form of natural sugars. Diabetics need to manage their carbohydrate intake to control their blood sugar levels effectively. Therefore, portion control is crucial when consuming beetroots,” she said.

It is recommended to include beetroots in moderation and monitor blood glucose levels after consumption to assess the individual response.

Furthermore, beetroots have a medium glycemic index (GI) value, which means they can cause a gradual rise in blood sugar levels, according to Anand. However, when consumed as part of a balanced meal that includes protein, healthy fats, and fiber-rich foods, the overall impact on blood glucose levels can be mitigated. “Combining beetroots with foods that have a low GI can help slow down the absorption of sugars and prevent blood sugar spikes,” she said.

It is recommended to include beetroots in moderation and monitor blood glucose levels after consumption to assess the individual response. (Source: Unsplash)

Additionally, beetroots are an excellent source of dietary fiber, she said, which can have a positive effect on blood sugar control. “The fibre content in beetroots slows down digestion and helps regulate blood sugar levels. It also promotes satiety and aids in weight management, which is beneficial for individuals with diabetes,” Anand said.

Is it beneficial for pregnant women?

Beetroot is a good source of essential vitamins and minerals that are beneficial during pregnancy. It contains folate, which is crucial for the development of the baby’s neural tube and can help prevent certain birth defects, according to Anand.

She added that it is rich in iron, which is important for the production of red blood cells and to prevent anaemia, a common condition during pregnancy.

Moreover, beetroot is a good source of dietary fiber, which aids in digestion and prevents constipation, a common issue during pregnancy, according to Anand. “It can also contribute to a feeling of fullness and help manage healthy weight gain during this period.”

However, Anand warned that pregnant women should be cautious about their beetroot intake due to its naturally occurring nitrates. High levels of nitrates can potentially be harmful to the baby. “It is advisable to limit the consumption of beetroot juice or raw beetroot, as these forms tend to have higher nitrate levels. Cooking or steaming beetroot can reduce nitrate levels and make it safer for consumption,” she said.

Things to keep in mind while eating beetroots

According to Anand, here are some things you should be careful about before consuming beetroots.

Allergies: Individuals with known allergies to beets or other related vegetables like spinach or chard should exercise caution when consuming beetroot. Allergic reactions can range from mild symptoms such as itching or hives to more severe reactions such as difficulty in breathing or anaphylaxis.

Sugar content: Beetroot contains natural sugars, although the sugar content is relatively low compared to processed sugars. However, individuals with diabetes or those watching their sugar intake should be mindful of their portion sizes when consuming beetroot. It is recommended to incorporate beetroots as part of a well-balanced meal that includes other low-glycemic index foods and to monitor blood sugar levels accordingly.

Over-consumption: Beetroot contains a compound called oxalate, which can contribute to the formation of kidney stones in susceptible individuals. Those with a history of kidney stones or a condition known as hyperoxaluria should moderate their intake of foods high in oxalate, including beetroot.

Anand added that excessive consumption of beetroot may lead to a condition known as beeturia, characterised by the presence of red or pink urine. “This discolouration is harmless and occurs due to the pigments present in beetroot. However, if individuals notice this effect and have concerns, it is recommended to consult with a healthcare professional,” she said.

Myths and facts about beetroots

There is a common myth that consuming beetroot can lower blood pressure instantly. While it is true that beetroot contains nitrates, which have been shown to have a positive effect on blood pressure, Anand said, the impact is not immediate. “Regular and consistent consumption of beetroot as part of a balanced diet, along with other lifestyle modifications, may contribute to long-term improvements in blood pressure levels.”

Another myth is that beetroot alone can detoxify or cleanse the body. “While beetroot is a nutritious vegetable that contains antioxidants and can support liver function, it is important to remember that the body has its own efficient detoxification systems,” Anand said.

There is a belief that beetroot can improve athletic performance instantly. Although the nitrates in beetroot have been shown to enhance exercise endurance, Anand explained, the effect varies among individuals, and it is not a magical solution.

“The benefits of beetroot for athletic performance may be more noticeable in prolonged or endurance exercises rather than short bursts of activity. It is important to combine beetroot consumption with a well-rounded training program and proper nutrition for optimal performance enhancement,” she added.

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