Beetroot 101: Nutrition Facts and Health Benefits
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Beetroot 101: Nutrition Facts and Health Benefits##
Beetroot, also known as red beet, table beet, garden beet, or simply beet, is a root vegetable packed with essential nutrients, fiber, and various plant compounds. This article covers everything you need to know about beets, including their nutrition facts, health benefits, potential downsides, and more.
**Nutrition Facts**
Beetroots are primarily composed of water (87%), carbs (8%), and fiber (2–3%). One cup (136 grams) of boiled beetroot contains fewer than 60 calories. In a 3/4 cup (100 grams) serving of raw beets, you get:
- Calories: 43
- Water: 88%
- Protein: 1.6 grams
- Carbs: 9.6 grams
- Sugar: 6.8 grams
- Fiber: 2.8 grams
- Fat: 0.2 grams
**Carbs**
Beetroots contain about 8–10% carbs, mainly in the form of simple sugars like glucose and fructose. They also contain fructans, a type of FODMAP that some people find hard to digest. With a glycemic index (GI) score of 61 and a glycemic load of 5, beets have a moderate impact on blood sugar levels.
**Fiber**
High in dietary fiber, beetroots provide about 2–3 grams of fiber per 100-gram serving, which is important for a healthy diet and can reduce the risk of various diseases.
**Vitamins and Minerals**
Beetroots are rich in several essential vitamins and minerals:
- **Folate (Vitamin B9):** Crucial for normal tissue growth and cell function, especially during pregnancy.
- **Manganese:** An important trace element found in many fruits and vegetables.
- **Potassium:** Helps reduce blood pressure and supports heart health.
- **Iron:** Essential for oxygen transport in red blood cells.
- **Vitamin C:** An antioxidant vital for immune function and skin health.
**Other Plant Compounds**
Beetroots contain several beneficial plant compounds:
- **Betanin:** The red pigment in beetroots, believed to have various health benefits.
- **Inorganic Nitrate:** Converts to nitric oxide in the body, aiding numerous bodily functions.
- **Vulgaxanthin:** A yellow or orange pigment found in beetroots.
**Health Benefits**
Beetroots and beetroot juice offer numerous health benefits:
1. **Lower Blood Pressure:** The high nitrate content in beetroots can help lower blood pressure, reducing the risk of heart disease and stroke.
2. **Improved Exercise Performance:** Nitrates in beetroots enhance physical performance by improving oxygen use and stamina.
**Potential Downsides**
While generally well-tolerated, beetroots may cause issues for some people:
- **Oxalates:** High levels in beet greens and roots can contribute to kidney stone formation and interfere with nutrient absorption.
- **FODMAPs:** Can cause digestive problems in individuals sensitive to them, such as those with irritable bowel syndrome (IBS).
**Bottom Line**
Beetroots are a nutritious, fiber-rich vegetable with many health benefits, including improved heart health and exercise performance. They can be enjoyed raw, boiled, baked, or mixed into salads, making them a versatile and delicious addition to any diet.
Beetroot, also known as red beet, table beet, garden beet, or simply beet, is a root vegetable packed with essential nutrients, fiber, and various plant compounds. This article covers everything you need to know about beets, including their nutrition facts, health benefits, potential downsides, and more.
**Nutrition Facts**
Beetroots are primarily composed of water (87%), carbs (8%), and fiber (2–3%). One cup (136 grams) of boiled beetroot contains fewer than 60 calories. In a 3/4 cup (100 grams) serving of raw beets, you get:
- Calories: 43
- Water: 88%
- Protein: 1.6 grams
- Carbs: 9.6 grams
- Sugar: 6.8 grams
- Fiber: 2.8 grams
- Fat: 0.2 grams
**Carbs**
Beetroots contain about 8–10% carbs, mainly in the form of simple sugars like glucose and fructose. They also contain fructans, a type of FODMAP that some people find hard to digest. With a glycemic index (GI) score of 61 and a glycemic load of 5, beets have a moderate impact on blood sugar levels.
**Fiber**
High in dietary fiber, beetroots provide about 2–3 grams of fiber per 100-gram serving, which is important for a healthy diet and can reduce the risk of various diseases.
**Vitamins and Minerals**
Beetroots are rich in several essential vitamins and minerals:
- **Folate (Vitamin B9):** Crucial for normal tissue growth and cell function, especially during pregnancy.
- **Manganese:** An important trace element found in many fruits and vegetables.
- **Potassium:** Helps reduce blood pressure and supports heart health.
- **Iron:** Essential for oxygen transport in red blood cells.
- **Vitamin C:** An antioxidant vital for immune function and skin health.
**Other Plant Compounds**
Beetroots contain several beneficial plant compounds:
- **Betanin:** The red pigment in beetroots, believed to have various health benefits.
- **Inorganic Nitrate:** Converts to nitric oxide in the body, aiding numerous bodily functions.
- **Vulgaxanthin:** A yellow or orange pigment found in beetroots.
**Health Benefits**
Beetroots and beetroot juice offer numerous health benefits:
1. **Lower Blood Pressure:** The high nitrate content in beetroots can help lower blood pressure, reducing the risk of heart disease and stroke.
2. **Improved Exercise Performance:** Nitrates in beetroots enhance physical performance by improving oxygen use and stamina.
**Potential Downsides**
While generally well-tolerated, beetroots may cause issues for some people:
- **Oxalates:** High levels in beet greens and roots can contribute to kidney stone formation and interfere with nutrient absorption.
- **FODMAPs:** Can cause digestive problems in individuals sensitive to them, such as those with irritable bowel syndrome (IBS).
**Bottom Line**
Beetroots are a nutritious, fiber-rich vegetable with many health benefits, including improved heart health and exercise performance. They can be enjoyed raw, boiled, baked, or mixed into salads, making them a versatile and delicious addition to any diet.