Beets: Low in Calories and Fats

Beetroots are a vibrant, colorful, and versatile vegetable.  As the name implies, they are a root vegetable.  Known for their earthy flavor and aroma, beets are highly nutritious.  They are loaded with essential vitamins, and minerals, yet low in calories and fat and good source of plant compounds, many of which have medicinal properties.  They are rich in key nutrients, such as folate (20% of DV/100 grams), manganese (14% of the DV/100 grams), and copper (8% of the DV/100 grams).

Studies show that beet juice may significantly lower systolic and diastolic blood pressure.  This root vegetable’s blood pressure lowering effects are thought to come from its high concentrate of nitrates.  Our bodies convert dietary nitrates into nitric oxide, a molecule that dilates blood vessels and enhances blood flow which helps lower blood pressure.   Elevated blood pressure is a major risk factor for two leading causes of death — heart attack and stroke.

Beets are a great source of folate.  Research shows mixed results, however, several studies suggest that an increased folate intake could significantly lower blood pressure.

By increasing blood flow and allowing more oxygen to your muscles, nitrates in beet juice could enhance endurance by increasing how long it takes to become exhausted, boosting cardiorespiratory performance, and improving efficiency for athletes.  To maximize their effects, beets should be consumed 2 to 3 hours prior to training or competing.

Beets have a high concentration betalains, the pigments responsible for their vibrant red color.  Research suggests that betalains possess anti-inflammatory properties that may reduce inflammation throughout the body and soothe joint pain.  One study has shown that betalain capsules made with beetroot extract reduced pain and discomfort in people with osteoarthritis. Considered a silent killer, chronic inflammation is linked to conditions such as obesity, heart disease, liver disease, cancer, and type 2 diabetes.

Raw beets may have a stronger effect than cooked ones.  We should keep in mind that this vegetable’s effect on blood pressure is temporary and should be consumed regularly for its heart-health benefits to be long term.

Beetroot is a good source of fiber (3.4 grams/cup).  Insoluble fiber bypasses digestion and makes its way to the colon where it feeds friendly gut bacteria and adds bulk to stools.  This could promote digestive health, keep you regular and prevent conditions such as constipation and inflammatory bowel disease.

The liver is one of the most important organs in the human body.  Rates of liver diseases are on the rise.  One of these diseases is the nonalcoholic fatty liver disease which is caused by fat in the liver.  This condition can increase the risk of liver cancer and liver failure.  Eating beets may help may help.  They contain betaine, the active compound thought to be responsible the beetroot’s antioxidant properties and positive effects on the liver markers of individuals with nonalcoholic fatty liver disease.

Beets are one of the few vegetables that contain antioxidant-rich betalains and anthocyanins, two compounds that protect our cells from oxidative damage.  They are also a rich source of polyphenols, flavonoids and dietary nitrates.  These 3 compounds support the beetroot’s antioxidant, anti-inflammatory and anticancer capacities.

Beets are not only delicious; they are also easy to add to your diet in dishes such as balsamic roasted beets, salads, soups, hummus and numerous others.

This creamy roasted beet hummus would be perfect with chips, pita, or veggies or as a sandwich spread.

Roasted Beet Hummus

1 small roasted beet

1 15-oz. can cooked chickpeas, mostly drained

1 large lemon, zested

Juice of ½ large lemon

1 healthy pinch salt and black pepper

2 large cloves garlic, minced

2 heaping Tbsp tahini

¼ c. extra virgin olive oil

Preheat oven to 375 degrees F (190 C).

Remove the stem and most of the root from your beet, and scrub and wash them under water.

Drizzle beet with a bit of olive or avocado oil, wrap tightly in foil, and roast for one hour or until a knife inserted falls out without resistance. They should be tender. Set in the fridge (in a bowl to catch juice) and cool to room temperature.

Once your beet is cooled and peeled, quarter it and place it in your food processor. Blend until only small bits remain.

Add remaining ingredients, except for olive oil and blend until smooth.  Drizzle in the olive oil as the hummus is mixing.

Taste and adjust seasonings as needed, adding more salt, lemon juice, or olive oil if needed. If it’s too thick, add a bit of water.

Will keep in the fridge for up to a week.