If you are looking for a nutritious addition to your diet, consider adding shredded cooked beets to your meals. One cup of these beets, which are canned and have no added fat in cooking, contains around 60 calories. Beets are packed with essential vitamins and minerals, making them a great addition to a healthy diet.
In addition to their low calorie content, one cup of shredded cooked beets contains 4 grams of fiber, 2 grams of protein, and only 13 grams of carbohydrates. They are also rich in potassium, vitamin C, and folate.
In this article, we'll explore the nutritional value and health benefits of one cup of shredded cooked beets from canned, no-fat-added sources. We'll also provide tips on incorporating these beets into your diet, selecting and storing them correctly, and share some delicious recipes.
Calories in 1 Cup Shredded Cooked Beets
One cup of shredded cooked beets from canned, no-fat-added sources contains around 60 calories. This makes them a great addition to a low calorie or weight loss diet. It's worth noting that the number of calories in beets may vary slightly depending on the source and preparation method. Be sure to read the label or check nutrition information to get an accurate calorie count.
Macronutrients in 1 Cup Shredded Cooked Beets
In addition to being low in calories, one cup of shredded cooked beets provides 4 grams of fiber, 2 grams of protein, and only 13 grams of carbohydrates. Fiber helps you feel fuller for longer and supports digestive health. Protein is important for building and repairing tissues, while carbohydrates provide energy for the body. Beets are also very low in fat, with less than 0.5 grams per cup.
Micronutrients in 1 Cup Shredded Cooked Beets
Beets are incredibly nutrient-dense and provide a range of essential vitamins and minerals. One cup of shredded cooked beets provides: - Potassium: 518mg
- Vitamin C: 6.7mg
- Folate: 136mcg
- Vitamin B6: 0.1mg
- Iron: 1.3mg
- Magnesium: 31.5mg
- Phosphorus: 57.6mg These micronutrients are important for supporting many bodily functions, including nerve and muscle function, blood pressure regulation, immune system function, and more.
Health Benefits of 1 Cup Shredded Cooked Beets
Adding shredded cooked beets to your diet can provide a range of health benefits: - Lower blood pressure: Beets contain nitrates, which can help widen blood vessels and improve blood flow, leading to lower blood pressure levels.
- Lower risk of chronic disease: Beets are high in antioxidants, which can help reduce inflammation and lower the risk of chronic diseases such as cancer and heart disease.
- Improve digestive health: The fiber in beets supports digestive health by promoting regularity and feeding healthy gut bacteria. Incorporating beets into your diet can be a great way to promote overall health and wellness.
How to Incorporate 1 Cup Shredded Cooked Beets into Your Diet
There are many ways to incorporate shredded cooked beets into your diet: - Add them to salads: Shredded beets make a great addition to salads, providing a mild sweetness and interesting texture.
- Blend them into smoothies: Beets add a gorgeous color to smoothies and can be a great way to incorporate more vegetables into your diet.
- Serve as a side dish: Beets can be roasted or sautéed and served as a tasty side dish.
- Top your toast: Shredded beets can be a delicious and nutritious addition to toast, paired with avocado or hummus. Experiment with different ways of incorporating shredded cooked beets into your meals to find what works best for you.
Potential Side Effects of Eating 1 Cup Shredded Cooked Beets
Although beets are generally safe to consume for most people, some individuals may experience side effects, including: - Discoloration of urine and stool: Beets contain a pigment called betacyanin, which can discolor urine and stool.
- Increase in kidney stones: Beets contain oxalates, which can increase the risk of kidney stones in some people.
- Allergic reactions: Rarely, some people may have an allergic reaction to beets. If you experience any of these symptoms after consuming beets or have any concerns, please consult with your healthcare provider.
How to Select and Store 1 Cup Shredded Cooked Beets
When selecting canned beets, look for those that are free from added sugars or fats. When storing leftover cooked beets, make sure they are stored in an airtight container in the refrigerator and consumed within 3-4 days. It's also worth noting that fresh beets can be cooked and shredded as well, and may provide even more nutrients than canned beets. Fresh beets should be chosen with smooth, firm skin, and without any mushy or moldy spots. They can be stored in the refrigerator for up to 2-3 weeks.
Comparison to Other Vegetables
When compared to other vegetables, shredded cooked beets are a great source of essential vitamins and minerals, while being relatively low in calories: - One cup of shredded cooked beets has about the same amount of calories as one cup of broccoli or chopped carrots.
- Beets are also higher in fiber and potassium than broccoli, and higher in folate than carrots.
- Beets are lower in calories and sugar compared to starchy vegetables such as potatoes and corn. Overall, shredded cooked beets can be a great option for anyone looking to add more vegetables to their diet, while keeping calorie intake in check.
Recipes Using 1 Cup Shredded Cooked Beets
If you're looking for delicious ways to incorporate shredded cooked beets into your meals, here are some ideas to get you started: - Beet and goat cheese salad: Toss together shredded cooked beets, mixed greens, crumbled goat cheese, and a simple vinaigrette for a delicious and nutrient-dense salad.
- Beet smoothie: Blend together shredded cooked beets, frozen berries, almond milk, and a scoop of protein powder for a colorful and filling smoothie.
- Beet hummus: Combine shredded cooked beets, chickpeas, tahini, lemon juice, and olive oil in a food processor for a vibrant and delicious dip.
- Roasted beet and sweet potato side: Roast together cubed sweet potato and shredded cooked beets with some oil and spices for a tasty side dish. Don't be afraid to get creative with your beets and experiment with different flavor combinations!
Conclusion
In conclusion, shredded cooked beets can be a nutritious and delicious addition to your meals. They are low in calories but packed with essential vitamins and minerals, fiber, and antioxidants. By incorporating shredded cooked beets into your diet in a variety of ways, you can reap the benefits of this versatile vegetable. Just be mindful of any potential side effects and consult with your healthcare provider if you have any concerns.
5 FAQ about 1 Cup Shredded Cooked Beets
1. What is the nutritional value of 1 cup shredded cooked beets?
One cup of shredded cooked beets contains approximately 60 calories, no fat, 13 grams of carbohydrates, 2 grams of protein and 4 grams of fiber. Beets also contain important vitamins and minerals such as folate, iron, potassium, and vitamin C.
2. Are canned beets healthy?
Canned beets can be a healthy addition to your diet, as they are a good source of fiber and important vitamins and minerals. However, be sure to choose canned beets that are not packed in syrup or added sugar, as this can greatly increase their calorie and sugar content.
3. How can I incorporate shredded cooked beets into my meals?
There are many ways to incorporate beets into your meals! You can add them to salads, roast them with other vegetables, puree them into a soup, or even use them as a natural food dye for baked goods.
4. Do cooked beets have the same nutritional value as raw beets?
While cooking beets can cause some loss of nutrients, including vitamin C, most of the essential vitamins and minerals in beets are maintained even when cooked. In fact, cooking can actually increase the availability of some nutrients such as betaine and antioxidants.
5. Are there any health benefits associated with eating beets?
Yes, beets offer several health benefits. They are high in antioxidants, which can help protect against cancer and other chronic diseases. They are also a good source of dietary nitrates, which have been shown to help lower blood pressure and improve exercise performance.