It is sweet, stains your hands and cutting board, and some people think it should be counted like a potato. On the other hand, it is credited with improving blood pressure, athletic performance, and even constipation. What of this is true?
Is beetroot a starchy vegetable that should be counted?
Despite its sweet taste, beetroot is not nutritionally similar to a potato, sweet potato, or corn. In 100 grams of fresh beetroot there are about 43 calories, about 10 grams of carbohydrates, and about 2.8 grams of fiber. The amount of calories is similar to that in a carrot and significantly lower than in starchy vegetables. In most meal plans, there is no need to count a few slices of beet in a salad as a carbohydrate portion. Of course, a very large amount contains more carbohydrates, but in terms of nutritional classification, beetroot is a vegetable, not a substitute for bread or potatoes.
Raw, cooked, or baked – which is better?
You can eat beets raw, cooked, or baked. Raw beetroot, when grated or thinly sliced, is crunchier and keeps its fresh flavor. Cooking softens it, making it easier to chew and digest for those who have trouble with hard vegetables. Although the red pigments of the beet, the betalains, are heat-sensitive and some may break down during prolonged cooking – what remains is easily absorbed. Vacuum packaging helps preserve nutritional values because it reduces exposure to oxygen. The practical conclusion is simple: Every preparation method is good. Anyone who wants to preserve more of the color and sensitive components can prefer baking, steaming, or brief cooking, and avoid cooking the beet for a long time in a large amount of water.
Where does the red color come from?
The red-purple color of beetroot comes from a family of pigments called betalains. The red group is called betacyanins, and the main pigment in it is betanin. Beets also contain yellow-orange pigments called betaxanthins. And yes, these are also the pigments responsible for beets staining clothes, cutting boards, and sometimes hands. In addition to betalains, the following were found in beetroot:
- Phenolic compounds, including caffeic acid, gallic acid, and coumaric acid.
- Flavonoids such as rutin, quercetin, and kaempferol.
- Certain amounts of vitamin C and carotenoids.
These compounds also have antioxidant activity, but the amounts vary depending on the variety, growing conditions, part of the plant, and preparation method.
The red color does not indicate a large amount of iron
Despite the automatic link between red color and iron or blood, beetroot is not a particularly rich source of iron. In 100 grams of beetroot there is only about 0.8 mg of iron. The red color comes from the betalains as mentioned, not from iron. Therefore, beetroot can fit into a healthy diet, but it is not a treatment for anemia and is not a substitute for more significant sources of iron.
Can beetroot reduce blood pressure?
Beetroot is relatively rich in natural nitrates. In the body, with the help of bacteria in the oral cavity and other processes, part of the nitrate turns into nitrite and later into nitric oxide, NO. This molecule helps relax and widen blood vessels. Studies found that nitrate-rich beet juice may moderately reduce systolic blood pressure. It was found that among people with hypertension, there was an average decrease of slightly more than 5 mmHg in blood pressure measured at the clinic.
It is important to emphasize that beetroot is a good addition to the menu, but it is not a substitute for medications or treatment for hypertension. The same mechanism also explains athletes' interest in beet juice. The increase in the availability of nitric oxide may improve blood flow and reduce the amount of oxygen required to perform a certain exertion. The effect was mainly found in endurance activities, and it is not identical for everyone.
Beetroot can help with constipation and bowel activity
Beetroot is used by many people as a food that helps bowel activity, and some feel a clear improvement after eating it. It contains dietary fiber and consists mostly of water, both of which contribute to increasing stool volume, softening it, and easing passage through the bowel.
It can turn urine and stool red
In some people, eating beets causes urine or stool to look pink or red. The phenomenon is called Beeturia, and it is caused by the fact that some of the pigments in the beet do not break down completely and pass through the digestive system and are sometimes also excreted in urine. The phenomenon is not dangerous and usually disappears after the beet leaves the digestive system. According to old studies, it appears in about 10%–14% of the population, but the prevalence varies depending on the amount of beet, the acidity of the digestive system, and other personal factors. If red urine appears without having eaten beets, or if the color does not go away, one should not assume the cause is dietary, and it is advisable to seek medical evaluation.
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