Beetroots, also known as Beta vulgaris, are a remarkable source of vital nutrients, dietary fiber, and an array of beneficial plant compounds. This root vegetable, commonly referred to as red beet, table beet, garden beet, or simply beet, offers a multitude of health advantages, from promoting heart health and lowering blood pressure to enhancing physical performance during exercise.

Loaded with essential nutrients, beetroots are an excellent source of dietary fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. The consumption of beetroots and their juice has been linked to various health improvements, such as better blood circulation, reduced blood pressure levels, and heightened exercise capacity.

A significant portion of these health benefits can be attributed to the high concentration of inorganic nitrates found in beetroots. While they can be enjoyed raw, beetroots are more commonly prepared through cooking or pickling, and their nutritious leaves, known as beet greens, are also edible and nutritious. Beetroots come in many varieties, which are often distinguished by their vibrant colors, including yellow, white, pink, and deep purple.

This article aims to provide you with comprehensive insights into the world of beetroots and their numerous benefits.

Nutritional Overview

Beets are predominantly composed of water (approximately 87%), carbohydrates (around 8%), and dietary fiber (2–3%).

A serving of boiled beetroot, equivalent to one cup (approximately 136 grams), contains less than 60 calories, whereas 3/4 cup (100 grams) of raw beets provides the following nutritional benefits:

• Calories: 43
• Water: 88%
• Protein: 1.6 grams
• Carbohydrates: 9.6 grams
• Sugar: 6.8 grams
• Fiber: 2.8 grams
• Fat: 0.2 grams

Carbohydrates

Whether raw or cooked, beetroot generally contains about 8–10% carbohydrates. Simple sugars including glucose and fructose account for 70% of the carbohydrates in raw beets and 80% in cooked ones. Additionally, beetroots are a source of fructans — short-chain carbohydrates categorized as FODMAPs. For some individuals, FODMAPs may be challenging to digest, leading to uncomfortable digestive symptoms.

Beetroots have a glycemic index (GI) rating of 61, placing them in the medium category. The GI measures how quickly blood sugar levels increase following a meal. Conversely, the glycemic load of beetroots is notably low at just 5. This suggests that beetroots have minimal impact on blood sugar levels due to their relatively low total carbohydrate content per serving.

Dietary Fiber

Beetroots are an excellent source of dietary fiber, delivering approximately 2–3 grams in each 3/4-cup (100-gram) serving of raw beets. Incorporating dietary fiber into your routine is crucial for maintaining a healthy diet and is associated with a reduced risk of various health issues.

Vitamins and Minerals

Beetroots, also known as beets, are an excellent source of a variety of essential vitamins and minerals that contribute significantly to our overall health.

• Folate (Vitamin B9). A vital member of the B vitamin family, folate plays a crucial role in normal tissue growth and cell function, making it especially important for pregnant women who require adequate levels for fetal development.
• Manganese. This essential trace element is abundant in whole grains, legumes, fruits, and vegetables, and is crucial for metabolic processes and bone health.
• Potassium. Consuming a diet rich in potassium can help maintain healthy blood pressure levels and promote overall heart wellness, making it a key mineral for cardiovascular health.
• Iron. As an essential mineral, iron is vital for numerous bodily functions, particularly in the transportation of oxygen within red blood cells, which is crucial for energy production.
• Vitamin C. Renowned for its antioxidant properties, vitamin C is important for maintaining immune function and promoting skin health, protecting against cellular damage.

Beetroots are not just delicious but also packed with essential vitamins and minerals, including folate, manganese, potassium, iron, and vitamin C, making them a valuable addition to any diet.

Exploring Other Plant Compounds

Plant-derived compounds are natural substances found in various plants, many of which can support overall health and wellness.

Among the notable compounds present in beetroots are:

• Betanin. Known as beetroot red, betanin is the predominant pigment in beetroots, giving them their vibrant red hue. This compound is widely recognized for its potential health benefits.
• Inorganic nitrate. This compound is abundant in leafy greens, beetroots, and beetroot juice, and it transforms into nitric oxide in the body, playing crucial roles in several physiological functions.
• Vulgaxanthin. A pigment that appears yellow or orange, vulgaxanthin is also found in both beetroots and yellow beets.

Understanding Inorganic Nitrates

Inorganic nitrates encompass a range of compounds, including nitrates, nitrites, and nitric oxide. Beetroots and their juice are particularly rich in nitrates. However, there has been ongoing debate regarding the safety of these compounds. Some individuals express concerns that they may be harmful and linked to cancer, while others argue that the associated risks primarily arise from nitrites found in processed meats. Interestingly, the majority of dietary nitrate (approximately 80–95%) is sourced from fruits and vegetables, whereas dietary nitrite is often derived from food additives, baked items, cereals, and processed or cured meats.

Studies have indicated that diets high in nitrites and nitrates may confer beneficial health effects, such as reduced blood pressure and a lower risk of various diseases. Your body has the ability to convert dietary nitrates—like those found in beetroots—into nitric oxide. This nitric oxide traverses the walls of your arteries, signaling the smooth muscle cells surrounding them to relax. As these muscle cells relax, blood vessels widen, leading to a decrease in blood pressure.

Overall, beetroots are a rich source of numerous beneficial plant compounds, particularly betanin (beetroot red), vulgaxanthin, and inorganic nitrates, with inorganic nitrates being particularly linked to lower blood pressure levels.

Health Benefits of Beetroots

Beetroots, also known as beets, and their juice offer numerous health advantages, particularly in promoting heart health and enhancing exercise performance.

1. Lower Blood Pressure

Elevated blood pressure can harm your blood vessels and heart, and it ranks among the most significant risk factors for heart disease, stroke, and early mortality globally. Incorporating fruits and vegetables that are abundant in inorganic nitrates can potentially reduce your risk of heart disease by lowering blood pressure and boosting nitric oxide production.

Research indicates that consuming beetroots or their juice can lead to a decrease in blood pressure ranging from 3 to 10 mm Hg within just a few hours. Such beneficial effects are likely attributed to the increased levels of nitric oxide, which facilitates the relaxation and dilation of blood vessels.

2. Enhanced Exercise Capacity

A plethora of studies suggest that dietary nitrates can significantly improve physical performance, especially during high-intensity endurance activities. These nitrates are known to decrease oxygen consumption during exercise by optimizing the efficiency of mitochondria, the cellular components responsible for energy production.

Due to their high inorganic nitrate content, beets and their juice are commonly utilized for this purpose. Regular consumption of beetroots may enhance performance in activities like running and cycling, boost stamina, and improve overall oxygen utilization, leading to superior exercise outcomes.

Adverse Effects

Generally, beetroots are well accepted by most people, but they can pose challenges for those susceptible to kidney stones. Additionally, consuming beetroots might lead to a harmless change in urine color, turning it pink or red, which can often be mistaken for blood.

Oxalates

Beet greens are notably rich in oxalates, compounds that may play a role in the formation of kidney stones. Moreover, oxalates possess antinutrient characteristics, meaning they can hinder the absorption of essential micronutrients. While the leaves exhibit significantly higher oxalate levels, the beetroot itself is still classified as high in oxalates.

FODMAPs

Beetroots also contain FODMAPs, specifically in the form of fructans—short-chain carbohydrates that nourish your gut microbiota. For those with heightened sensitivity, particularly individuals suffering from irritable bowel syndrome (IBS), FODMAPs can trigger uncomfortable digestive issues. In summary, while beetroots are typically well tolerated, their oxalate content may contribute to kidney stones, and their FODMAP presence can lead to digestive discomfort for some.

The Bottom Line

Beetroots (Chukandar) are an excellent source of essential nutrients, dietary fiber, and a variety of beneficial plant compounds. These vibrant vegetables offer numerous health benefits, particularly in promoting heart health and boosting exercise performance, largely due to their rich inorganic nitrate levels.

Not only are beets sweet and flavorful, but they also shine when incorporated into salads, adding both taste and nutrition. Their versatility makes them easy to prepare, as they can be enjoyed raw, boiled, or roasted, providing a delightful addition to any meal.