Nutritional Facts and Health Benefits of Beetroots
Packed with essential nutrients, beetroots are a great source of fiber, 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 (Beta vulgaris), sometimes known as red beet, table beet, garden beet, or simply beet, is a root vegetable.
Beetroots are high in fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C, among other minerals.
Beets and beet juice have been linked to a variety of health advantages, including enhanced blood flow, reduced blood pressure, and improved exercise performance.
The high amount of inorganic nitrates is responsible for several of these advantages.
Raw beets are excellent, but they’re more commonly cooked or pickled. Beet greens, or the leaves of beets, can also be consumed.
Beetroot comes in a wide variety of colors, including yellow, white, pink, and dark purple.
Everything you need to know about beets can be found in this article.
Nutritional Information
Beets are mostly made up of water (87%), carbohydrates (8%), and fiber (2–3%).
One cup (136 grams) of boiling beets has less than 60 calories, whereas 3/4 cup (100 grams) of raw beets has the following nutrients (1Trusted Source):
- 43 calories
- 88 percent water
- 1.6 grams of protein
- 9.6 grams of carbohydrates
- 6.8 grams of sugar
- 2.8 grams of fiber
- 0.2 gram fat
Carbs
Beetroot, whether raw or cooked, has roughly 8–10% carbohydrates.
In raw and cooked beetroots, simple sugars like glucose and fructose account up 70% and 80% of the carbohydrates, respectively.
Beets are also high in fructans, which are short-chain carbohydrates classed as FODMAPs. FODMAPs are difficult to digest for some people, resulting in unpleasant digestive symptoms.
The glycemic index (GI) of beetroots is 61, which is considered medium. The glycemic index (GI) is a measurement of how quickly blood sugar levels rise following a meal.
Beetroots, on the other hand, have a glycemic load of only 5, which is extremely low.
Because the overall carbohydrate content of each serving is minimal, beetroots should not have a significant impact on blood sugar levels.
Fiber
Beetroots are abundant in fiber, with each 3/4-cup (100-gram) raw serving containing roughly 2–3 grams.
Dietary fiber is essential for a balanced diet and has been linked to a lower risk of a variety of diseases (3Trusted Source).
SUMMARY
Beetroot carbohydrates are mostly simple sugars like glucose and fructose. Beets are high in fiber, but they also contain FODMAPs, a type of carbohydrate that can cause digestive issues in certain people.
Minerals and vitamins
Beetroots are high in many important vitamins and minerals.
Folate is a B vitamin that is found in (vitamin B9). Folate, a B vitamin, is required for appropriate tissue growth and cell function. It is especially important for pregnant women).
Manganese. Manganese, an essential trace element, is abundant in whole grains, legumes, fruits, and vegetables.
Potassium. Potassium-rich foods can lower blood pressure and have favorable effects on heart health.
Iron.
Iron is a vital mineral that serves a variety of purposes in your body. It is required for oxygen delivery in red blood cells.
Vitamin C is a powerful antioxidant. Vitamin C is an antioxidant that is crucial for immune function and skin health.
SUMMARY
Vitamins and minerals like folate, manganese, potassium, iron, and vitamin C are abundant in beets.
