If you’re looking to add some healthy variety to your diet, you might want to consider including cooked beets in your meal plan. Not only are they low in calories, with 100 g of cooked beets (fat not added in cooking) clocking in at just 44 calories, but they’re also packed with a variety of vitamins and minerals that can benefit your overall health.

Some of the nutritional benefits of cooked beets include high levels of fiber, vitamin C, and potassium, as well as antioxidant and anti-inflammatory properties.

In this article, we'll explore the benefits of cooked beets, as well as some tips for incorporating them into your diet.

Nutritional benefits of cooked beets

Cooked beets are a great source of several key nutrients. In addition to providing fiber, vitamin C, and potassium, beets are also high in folate, manganese, and iron. These nutrients play a vital role in several bodily functions, including immune system function, energy production, and blood cell formation. Moreover, beets contain betalains - a type of pigment that has antioxidant properties that can help reduce inflammation and protect against oxidative stress caused by free radicals.

Cooked beets for weight loss

If you're looking to lose weight, cooked beets can be a great addition to your diet. Low in calories but high in nutrients and fiber, beets can help keep you feeling full for longer and reduce your overall calorie intake. Moreover, the betalains in beets have been shown to help increase metabolism, which can further aid in weight loss.

How to cook beets?

Cooking beets is simple and easy. First, wash the beets and trim off any leaves or stems. Then, boil or roast the beets until they're tender. You can also steam or grill them if you prefer. Once the beets are cooked, let them cool before peeling the skin off with your hands or a knife. Slice or chop the beets as desired and enjoy!

Health benefits of cooked beets

Cooked beets offer a variety of health benefits. In addition to their anti-inflammatory and antioxidant properties, beets have been shown to help lower blood pressure, improve circulation, and support brain health. The nitrates in beets are converted into nitric oxide in the body, which helps relax and dilate blood vessels, leading to improved blood flow and lower blood pressure. Moreover, beets contain betaine, a compound that has been shown to improve cognitive function and protect against age-related cognitive decline.

Cooked beets for athletes

If you're an athlete or regularly engage in physical activity, adding cooked beets to your diet can help improve your performance. The nitrates in beets have been shown to enhance exercise performance by reducing oxygen consumption during exercise and improving time to exhaustion. Moreover, beets can help improve muscle function and reduce inflammation and oxidative stress, which are common during intense exercise.

Cooked beets for glowing skin

Cooked beets can also benefit your skin. The high levels of vitamin C and antioxidants in beets can help protect against sun damage, reduce skin pigmentation, and improve skin elasticity. Moreover, the betalains in beets have been shown to have anti-inflammatory properties that can help reduce inflammation and redness in the skin.

Best ways to consume cooked beets

Cooked beets can be enjoyed in several ways. You can slice them and add them to salads, blend them into smoothies, roast them with other vegetables, or enjoy them as a healthy snack. You can also juice beets for a nutrient-packed beverage, or pickle them for a tangy, flavorful snack. Try experimenting with different recipes and cooking methods to find your favorite way to enjoy cooked beets!

Precautions while consuming cooked beets

While cooked beets are generally safe and healthy for most people, there are a few precautions to keep in mind. First, beets are high in oxalates, which can contribute to kidney stone formation in some individuals. If you have a history of kidney stones or are at risk for them, it's best to consume beets in moderation. Additionally, beets are high in sugar and carbohydrates, so if you're watching your blood sugar levels or following a low-carb diet, you may want to limit your intake of beets or consult with a healthcare professional before incorporating them into your diet.

Cooked beets for digestive health

Cooked beets can also benefit your digestive health. The fiber in beets can help promote regularity and prevent constipation, while the antioxidants in beets can help reduce inflammation in the gut. Moreover, the betaine in beets has been shown to improve liver function and support detoxification, which can further support your digestive health.

Cooked beets for reducing inflammation

As mentioned earlier, beets are packed with anti-inflammatory nutrients, including antioxidants and betalains, which can help reduce inflammation in the body. Chronic inflammation is linked to several health conditions, including heart disease, diabetes, and arthritis, so incorporating anti-inflammatory foods like beets into your diet can help reduce your risk of these conditions.