Cooked beets are a popular ingredient in many recipes due to their earthy flavor and versatility. A 1 oz serving of cooked beets (from canned, fat not added in cooking) contains only 9 calories, making them a great addition to a low-calorie diet.

In addition to being low in calories, cooked beets are also packed with micronutrients like fiber, vitamin C, and folate. These nutrients make them a healthy addition to any diet.

In this article, we'll explore the nutritional benefits of cooked beets, how to use them in recipes, and whether they offer any performance-enhancing benefits for athletes.

What are Cooked Beets?

Cooked beets are simply beets that have been boiled or steamed until they are tender enough to eat. They can be used in a wide variety of recipes, from salads to smoothies. Beets are a root vegetable that come in several different colors, including red, golden, and even striped. The most commonly available beets are the deep red variety, which have an earthy flavor and tender texture when cooked. Beets are a great source of fiber, vitamin C, and folate, which are all important nutrients for overall health.

Calories and Macronutrients in Cooked Beets

A 1 oz serving of cooked beets (from canned, fat not added in cooking) contains only 9 calories, making them an excellent addition to a low-calorie diet. In addition, cooked beets are a good source of fiber, vitamin C, and folate. One serving of cooked beets (1 oz) contains: Calories: 9 Protein: 0.3 g Fat: 0.1 g Carbohydrates: 2.1 g Fiber: 0.6 g Vitamin C: 3% of the Daily Value Folate: 2% of the Daily Value

Benefits of Eating Cooked Beets

In addition to being low in calories and high in fiber, cooked beets offer a number of other benefits for overall health. Some of the benefits of eating cooked beets include: - Lowering blood pressure - Boosting athletic performance - Supporting brain health - Fighting inflammation - Improving digestive health

How to Use Cooked Beets in Recipes?

Cooked beets are a versatile ingredient that can be used in a wide variety of recipes. Here are some ideas to get you started: - Add them to salads for a pop of color and flavor - Use them in smoothies for added nutrition - Make beet hummus with pureed cooked beets and chickpeas - Roast them in the oven for a crispy and flavorful side dish - Use them as a natural food dye for baked goods Experiment with different recipes until you find the ones you love best.

Cooked Beets vs Raw Beets: Which One is Better?

Both cooked and raw beets offer nutritional benefits, but the way you prepare them can impact their nutrient content. Cooking beets can help to improve their digestibility, making it easier for your body to absorb some of the key nutrients they offer. However, cooking can also lead to the loss of some heat-sensitive vitamins and minerals, like vitamin C. If you prefer the taste and texture of raw beets, try adding them to salads or using them as a crunchy snack. If you prefer the taste of cooked beets, there's no need to worry about missing out on nutrition. Cooked beets still offer plenty of health benefits.

Can Cooked Beets Boost Athletic Performance?

Some studies suggest that eating cooked beets may help to improve athletic performance. Beets are rich in nitrates, which are key components of nitric oxide. Nitric oxide is a molecule that helps to relax blood vessels and increase blood flow, which can improve oxygen delivery to the muscles during exercise. If you're an athlete looking to boost your performance, incorporating cooked beets into your diet may offer some benefits. However, more research is needed to fully understand how much and how often beets need to be consumed to see an impact on performance.

Are There Any Risks Associated with Eating Cooked Beets?

While cooked beets are generally considered safe for most people, there are a few things to be aware of. First, beets are high in oxalates, which can contribute to the formation of kidney stones in some people. If you have a history of kidney stones, it's a good idea to talk to your doctor before adding cooked beets to your diet. In addition, some people may experience stomach upset or diarrhea after eating beets, especially if they are consumed in large quantities. If this happens to you, try reducing your serving size or mixing beets with other foods to improve digestibility.

Cooked Beets in Traditional Medicine

In traditional medicine, beets have been used for a variety of purposes. Some of the purported health benefits of beets in traditional medicine include: - Supporting liver function - Improving digestion - Purifying the blood - Boosting immunity - Improving sexual health

How to Choose, Store and Cook Beets?

When choosing beets, look for firm, smooth, and unblemished produce. Avoid beets that are soft, wrinkled, or have spots or holes. To store beets, remove the greens (if they're still attached) and store the beets in a plastic bag in the refrigerator. They will stay fresh for up to a week. To cook beets, simply wash them and remove any stems or leaves. Boil or steam the beets until they are tender enough to eat, then slice or chop them as needed for your recipe.

Conclusion

Cooked beets are a healthy and versatile ingredient that can be used in a wide variety of recipes. They are low in calories and high in fiber, making them a great addition to any diet. While there are some potential risks associated with eating beets, they are generally considered safe for most people. If you're looking to improve your athletic performance or support your overall health, adding cooked beets to your diet may offer some benefits. Try experimenting with different recipes and cooking methods until you find the ones you enjoy best.