Beets are a great addition to your diet, especially if you're looking to cut down on calories. One cup of no salt added, canned beets (solids and liquids) contains just 69 calories. But that's not all they have to offer.
Beets are a rich source of essential nutrients, including folate, manganese, and potassium. They also contain vitamin C, iron, and fiber. Adding beets to your diet can help you meet your daily nutrient requirements with ease.
In this article, we'll take a closer look at the many benefits of beets and explore some easy ways to incorporate them into your meals.
Low Calorie Count
As mentioned earlier, one of the biggest advantages of beets is their low calorie count. This makes them a great choice for anyone looking to lose weight or maintain a healthy weight. In addition, beets are packed with fiber, which can help you feel full and satisfied after a meal, reducing the likelihood of overeating or snacking between meals.
Rich in Essential Nutrients
Beets are a rich source of essential nutrients, including folate, manganese, and potassium. Folate is an important B-vitamin that helps support cell growth and development, while manganese is important for bone health and wound healing. Potassium is essential for maintaining the balance of fluids in the body and regulating blood pressure. In addition, beets contain vitamin C, which is important for immune function and skin health, and iron, which is important for transporting oxygen throughout the body.
May Help Lower Blood Pressure
Some studies suggest that the nitrates in beets may help lower blood pressure by relaxing and dilating blood vessels. This effect is thought to be due to the conversion of nitrates to nitric oxide, a compound that helps relax blood vessels and improve blood flow. While more research is needed to confirm these effects, adding beets to your diet is a simple and tasty way to potentially improve your heart health.
High in Antioxidants
Beets are also high in antioxidants, which can help protect the body against damage from harmful free radicals. In particular, beets contain betalains, a group of pigments that have been shown to have antioxidant and anti-inflammatory properties. These compounds may help protect against chronic diseases like cancer, heart disease, and diabetes.
May Improve Digestive Health
The fiber in beets can also help improve digestive health by supporting the growth of beneficial gut bacteria and promoting regular bowel movements. This can help prevent constipation and other digestive issues, as well as improve overall gut health and immune function.
Great Source of Fiber
In addition to being low in calories, beets are also a great source of fiber, which can help you feel fuller for longer and promote healthy digestion. One cup of canned beets contains 3.8 grams of fiber, which is about 15% of your daily recommended intake.
The nitrates in beets have also been shown to have potential benefits for athletic performance. Studies have found that consuming beets or beet juice can help improve endurance and reduce fatigue during exercise. This is thought to be due to the nitric oxide production in the body, which can improve blood flow and oxygen delivery to working muscles.
Easy to Add to Your Diet
One of the best things about beets is how easy they are to add to your diet. Canned beets are a perfect choice for quick and convenient meals, and you can also try roasting or steaming fresh beets for a delicious side dish. Beets can also be added to smoothies, salads, and soups for extra flavor and nutrition.
Convenient and Affordable
Canned beets are an especially convenient and affordable option for anyone looking to add more beets to their diet. They're widely available at grocery stores and can be stored in the pantry for a long time.
Versatile Ingredient for Cooking
Beets are a versatile ingredient that can be used in a wide variety of dishes, from salads and soups to baked goods and smoothies. Try experimenting with different flavor combinations to find your favorite way to enjoy beets.
Beets are a great source of essential nutrients and can potentially offer a number of health benefits, including improved heart health, digestive health, and athletic performance.
5 FAQ About Canned Beets
1. Are canned beets healthy?
Yes, canned beets can be a healthy addition to your diet. They are low in calories and high in fiber, vitamins, and minerals. However, be aware that some canned beets may contain added sugars or sodium, so be sure to read the label before purchasing.
2. How do you use canned beets?
Canned beets are versatile and can be used in a variety of dishes. They can be sliced and added to salads, pureed into soups, or roasted as a side dish. They can also be used as a natural food dye for cupcakes and other baked goods.
3. How long do canned beets last?
Canned beets have a long shelf-life and can last for up to 5 years if stored properly. Once opened, they should be refrigerated and consumed within 3-5 days.
4. Can you freeze canned beets?
It is not recommended to freeze canned beets as the texture may become mushy and unappetizing. If you want to freeze beets, it is best to cook them fresh and then freeze them.
5. How do canned beets compare to fresh beets?
Canned beets are a convenient option, but they may not be as nutritious as fresh beets. Fresh beets contain more vitamins and minerals and have a better texture than canned beets. However, canned beets are still a good source of fiber and can be a convenient option for quick and easy meal prep.