What Are Beets Exactly and What Is Their History?
While beets and beet products are becoming more and more popular in the natural-foods market, the beet is anything but new. Records suggest people in ancient Babylon, Greece, and Rome enjoyed the root veggie, and archaeologists have found evidence of their use in certain parts of North Africa as well. Ancient civilizations originally prized the leaves and stalks of beets for culinary use, and used their roots as medicine. The ancient Greeks and Romans even turned to beets for their purported aphrodisiac qualities. (1) The closest thing to the modern beet was first noted in both Germany and Italy in the late 1500s. This form of the vegetable had larger roots and smaller stalks and leaves than its ancient versions. (1) In the 1700s, German chemists found a way to make sugar from beets. (1) Today, this method is used with a specific subtype of beet called the sugar beet, which has a much larger root than the table beet and is white or beige in color. Sugar beets originated in what is now western Poland, (1) and made their way to the United States in the late 19th century as part of the rise in sugar production in California. (2,3) Other types of beets were brought to the U.S. much earlier, and historians believe American colonists introduced them. (4)
Calories: 59Protein: 2 grams (g)Fat: 0 gCarbohydrates: 13 gFiber: 4 g Sugars: 9 gIron: 1.1 milligrams (mg)Sodium: 106 mg (5)
Beets are also a source of betaine, a type of antioxidant that’s evident in its rich, red-colored roots. The beet root is also a notable source of manganese, folate, and vitamin B2. (2) Beets are also a source of potassium — which the USDA’s MyPlate guidelines say supports bones and muscles — containing about 442 mg per 1-cup serving, meaning they offer about 10 percent of the recommended daily value for potassium. (6) Generally speaking, beets are among the group of vegetables and fruits that may help reduce your risk for chronic illnesses, including type 2 diabetes, heart disease, and dementia. (7,8) Antioxidants give vegetables like beets their bright, vibrant colors, and in the case of this food, that color is bright red. As a general rule of thumb, the more bright-colored plant foods you include in your diet, the more antioxidants you’ll consume. Even beet greens contain beta-carotene, which is also found in carrots, spinach, and broccoli. Eating more antioxidants may help reduce your risk for some cancers. (9) The nitrate content of beets may also play an important role in blood pressure regulation. A 2019 study and 2013 review both found that beetroot juice decreased participants’ blood pressure. (10) This is because nitrates widen the blood vessels to improve blood flow, according to the Texas Heart Institute. As with other plant foods, researchers have studied beets for their potential effects on inflammation. One review found beetroot supplements to have anti-inflammatory effects that could help reduce the risk for heart disease, cognitive decline, and oxidative stress from free radicals, which is linked to many chronic diseases. (11) In another study, anemic adolescent girls in India who drank beetroot juice saw improved levels of the protein hemoglobin, which is responsible for transporting oxygen throughout the body. A person with anemia has low red blood cell or hemoglobin levels. (12) Still, more research is needed to understand how beets in supplemental form affect human health. Beets have a historical reputation as an aphrodisiac. In ancient Greek tradition, the goddess of love, Aphrodite, was said to have eaten beets to make herself more attractive. While eating beets alone won’t make you more attractive, this myth may indeed stem from those nutrients in beets that can make you feel better and possibly increase your libido. These include betaine, boron, and tryptophan. (1) But the varieties don’t stop there. The National Gardening Association has identified five subtypes of garden beets, including: (13)
Detroit Dark Red These have the darkest red roots of all garden beetsFormanova This variety grows in a cylinder shapeLutz Green Leaf Among all types of garden beets, this variety is the largestChioggia These beets have red and white striped rootsGolden This type of beet has carrot-colored roots
Are Beets Good for Weight Loss?
Some people tout beet supplements as athletic performance enhancers, and increased exercise can play a role in your overall weight loss efforts. (11) But know that beet supplements alone won’t help you lose weight. What’s at the core of the veggie’s potential weight loss benefits is the nutrient density of the plant: It provides fiber, antioxidants, and vitamins and is still low in calories. (5) The idea of cleanses and other types of liver detoxification methods is to wipe out a buildup of toxins and to give your liver a clean slate, so to speak. Some people say cleanses can help make your liver function more effectively. But the fact of the matter is there’s no clinical evidence that beets can detox the body — there’s also not enough solid evidence to suggest that any type of liver detox works well. (11,14) Beets may be stored in the refrigerator for up to a week (or even longer) until you’re ready to use them. (15) They can also be cut up and frozen, canned, or pickled. (2) Some people also like eating the leaves and stalks. Make sure the greens are still attached when you buy your beets, regardless of whether you plan on eating them — they indicate the freshness of the plant and help preserve the freshness of the root. (15) Consider the following recipes to make beets your own:
Strawberry Beet SaladVeggie-Packed HummusBeet Turmeric Mango SmoothiePancakes and Waffles
Beet juice and supplements are also available at natural-food stores. But you’re more likely to get the full benefits of beetroot by eating the whole food instead. (16) Beets are also used by food manufacturers as a way to add red color to certain foods, such as baked goods. (17) This doesn’t mean that the food in question is any healthier. It’s important to look at the food as a whole and read ingredient labels carefully. While potassium is a necessary mineral to maintain your blood pressure and help prevent heart disease, it can be a problem if you have kidney disease — your doctor will likely advise you to avoid beets because of their high potassium content. This is because compromised kidneys can’t properly take in potassium, and the overall levels of this nutrient can get too high. Elevated potassium levels in kidney disease can lead to a heart attack. (10) Also, while beet allergies are rare, they do occur in some people. Symptoms of a beet allergy may include stomach cramps, diarrhea, vomiting, and hives. Anaphylactic reactions have also been reported. (18)
Q: Does eating beets cause blood sugar spikes?
A: Beets contain natural sugars, but they don’t usually cause the sugar spikes that people with diabetes need to be aware of. In fact, a 2014 study of 16 participants without diabetes found that beet juice actually had a much lower insulin and glucose response than a drink with the same nutritional content. However, more research is needed to show beet’s glucose and insulin effects on those with diabetes.
Q: How much beet juice or supplements should I take for working out?
A: While there aren’t official guidelines yet, the general recommendation is to drink up to 2 cups of beet juice a few hours before your workout to potentially improve your athletic performance. (16)
Q: Will eating beets increase my libido?
A: Not likely. While beets were historically considered an aphrodisiac, clinical studies don’t back up this claim. (1)
Q: What’s healthier: beet roots, beetroot supplements, or beet juice?
A: While all offer nutritional benefits, it’s always best to eat whole foods whenever you can — and beets are no exception. You can drink the juice or take the supplements when you’re on the run, but make sure you incorporate beet roots and leaves into some of your meals, too. (11,16)
Q: Can you eat a raw beet?
A: Yes, you can eat raw beets. They are often served peeled and sliced, but they are safe to eat with the skin on. (15) You can eat raw beets plain or with seasoning. Alternatively, you can add raw beets to a salad for a sweet crunch. Beets can even be spiralized!
Q: Do beets detox the body?
A: Beets are a good source of antioxidants and nutrients that can help you stay healthy when you eat them in moderation, along with a balanced diet full of other vegetables. (5,6,9,11) But there’s no evidence that beets can detox your body in any way. The best method of detoxing the body from harmful substances is to abstain from those substances and behavior — including excess alcohol intake and processed foods. (15)
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