Know why beetroot is great for heart, diabetes and gut health (2024)

FAQs

Know why beetroot is great for heart, diabetes and gut health? ›

Yes, those with diabetes can eat beetroot. It's rich in nutrients and may benefit blood sugar levels and other aspects of diabetes management. But do keep a watch on portion sizes due to beets' high sugar content.

Yes, those with diabetes can eat beetroot. It's rich in nutrients and may benefit blood sugar levels and other aspects of diabetes management. But do keep a watch on portion sizes due to beets' high sugar content.

They can support the health of your brain, heart, and digestive system, are a great addition to a balanced diet, boost athletic performance, help alleviate inflammation, and possibly slow the growth of cancer cells. Best of all, beets are delicious and easy to include in your diet.

There are no known risks to eating beetroot if you have diabetes. The American Diabetes Association encourages everyone to add more of these non-starchy vegetables to their diet. Unless you're allergic to beetroot, the only risk that comes with eating beets is beeturia.

Contains Vitamin C

Beets may not contain as much vitamin C as citrus fruit, but their vitamin C content adds to the pool of nutrients that make them exceptional for warding off inflammation.

People may have red or black colored stools and pink or red urine when eating more beets or beet products. These are usual side effects and are not harmful. While side effects are typically mild, the proposed benefits of beetroot powder are not guaranteed.

Beetroot and its juice help your heart and lungs work better during exercise. Nitric oxide from beets increases blood flow to your muscles. Some athletes eat beetroot or drink beet juice when exercising to improve their performance. Beets are rich in folate (vitamin B9), which helps cells grow and function.

Inflammation in the blood vessels leads to decreased nitric oxide production. Eating foods like beets that are rich in dietary nitrates may help improve blood vessel function and decrease inflammation, which may help prevent atherosclerosis ( 21 ).

How Beets Cleanse Your Colon. Beets are rich in antioxidants and high in fiber that can help pull toxins into the colon where they can be evacuated. Because fiber isn't digested by your body like other food components, such as fats, proteins or carbohydrates, it feeds friendly gut bacteria.

What is the healthiest way to eat beets? ›

Retain the good-for-you nutrients in beets by roasting them or sautéing them instead. Or lightly steam them for just a few minutes, suggests Doyle.

If you are prone to kidney stones, it's best to avoid beet juice or whole beets. If you aren't susceptible to this ailment, it's fine to enjoy a few cups of beet juice once in a while. Just be sure that you combine your beet juices with foods that are high in calcium or dairy products to balance oxalic acid.

Beetroot juice: Beetroot juice is a great way to detox your liver and improve its function. They are high in antioxidants and help to cleanse the blood. They also promote healthy liver function by helping to break down toxins. Try adding some beet juice to your diet for better liver health.

Broccoli: Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, cabbage, arugula and kale are rich in sulforaphane, an antioxidant that helps decrease inflammation. They also contain soluble fiber, which keeps digestion on track.

Some people cannot break the pigment down and this results in excretion of the pigment in urine and feces. The rest of the beetroot is digested and no nutrients should be lost. This usually lasts 48 hours, but it can vary in people who have a slow or faster rate of passing feces.

Beetroot juice can prove to be a potent cleanser or detoxifier for both the liver and the stomach. The antioxidants in beets can significantly cut down the toxins already present in the liver and can even help prevent further accumulation of the same.

Beets are high in nitrates which research suggests improve cardiovascular health in several ways. Some studies show beetroot juice supplementation may lower blood pressure and increase blood flow. It increases oxygen uptake, lengthening the time it takes to become fatigued, which allows people to stay active longer.

Nutrients and bioactive compounds of beetroot

As shown in Table 1, 100 mL of beetroot juice is comprised of 95 Kcal energy, 22.6 g carbohydrates, 0.70 g proteins, 0.16 g total lipids, 0.91 g total dietary fiber and 12 g total sugars.

Vegetables with a low to moderate GI ranking, such as carrots, can help manage blood glucose levels. Nitrate-rich foods, such as beets, can help lower the risk of cardiovascular disease. Eating a range of vegetables can provide the vitamins, minerals, and antioxidants the body needs to stay healthy.