Beets have seen an increase in popularity in the last couple of years as more people recognize their many health benefits.
A lot of people eat beets to address serious health concerns, such as reducing the complications of diabetes, heart disease, or inflammation.
But let’s be honest – how many of us eat beets because we’ve heard that beets can help us lose weight?
Is that even true? And if so, just how do beets help you lose weight?
The good news is that the rumors, in fact, were true. Whether you want to lose weight or keep off the weight you’ve already lost, beets help us achieve our weight management goals in a number of different ways.
It Contains a Lot of Fibre
Beetroot is an excellent source of fibre. It contains both soluble and insoluble fibre. Insoluble fibre bulks up the stool, thereby helping regulate bowel movement.
This solves the problem of constipation and other digestive issues. Soluble fibre, on the other hand, combines with water to form a gel-like substance which slows down the movement of food through the gut.
This, in turn, causes a person to feel full for longer.
It is, thus, that The National Institutes of Health recommends that individuals must consume 20 to 35 grams of fibre each day.
A one-cup serving of beetroot provides close to 3.5 grams of fibre and promotes fullness, which helps with portion control and overeating.
Lower your calorie intake
By now, we’ve heard that beets are packed with essential nutrients that make us stronger and healthier, including iron, potassium, manganese, and vitamin C.
This improves our blood flow, blood pressure, and exercise performance. But beets go a step further by providing these benefits with low calories!
By eating low-calorie foods, you can have a large volume of food to get full while still cutting back on your calories.
This helps us get away from the harmful concept of starving ourselves to lose weight.
Depending on whether you choose cooked or canned beets, a cup of beets has only about 60 calories.
Compare this to the number of calories in other healthy vegetables, such as green peas, corn, soybeans, and tomatoes, which each has over 100 calories per cup.
With beets, you can eat however many you want while staying on track with your healthy eating plan.
Beetroot Contains No Fat or Cholesterol
One of the reasons why beetroots are considered excellent weight-loss foods is because they contain no cholesterol or fat.
However, they contain many other essential minerals and nutrients that the body needs in abundance.
For instance, it contains magnesium and potassium, both of which play a key role in weight loss. The vitamin K in beetroot helps reduce abdominal fat.
Increase your water intake
Water is essential to pretty much every body function that we have, from facilitating blood flow, giving our muscles flexibility to move properly, carrying nutrients to our cells, and more.
However, water is also essential to weight loss for a number of reasons, including by helping us burn more calories and by curbing our appetites so we can fill up by eating less food.
The high water content in beets also help us lose weight by allowing us to sweat more when we work out. Sweating during exercise can even boost our energy while we lose water weight.
Additionally, research has shown that water also supports a healthy metabolism, which allows us to convert food into energy more efficiently, especially when we work out.
Beet Is a Low-Calorie Density Food
Calorie density provides an indication of calories per weight of the food. Low-calorie density foods make one keep feeling full longer on only a small amount of the food.
Beetroots are a low-calorie density food — a half-cup serving of beetroot provides only 37 calories but keeps a person feeling full for long, thereby discouraging them from indulging in binge eating and overeating, two major reasons for weight gain.
Improve your digestive health
Beets have a high concentration of folate, also known as vitamin B-9.
Folate helps our guts stay healthy by breaking down complex carbs, which keeps us regular and prevents digestive conditions like constipation (just make sure you don’t overdo it and end up with diarrhea!).
Beets are also high in fiber, and most people know that fiber will make you regular in the bathroom.
Many people don’t realize that it can also help decrease your appetite. Fiber is a form of carbohydrate that helps you feel fuller faster.
By reducing your appetite, beets can help you avoid eating unhealthy food after a healthy meal.
Don’t be alarmed if you see an unusual color when you go to the bathroom. You might see a pink or red color, which indicates that your body had a hard time metabolizing the red pigmentation in the beets.
There’s no cause for concern – it doesn’t mean you’re allergic to beets or that you’re eating too much. It’ll only last for a few days, but it could be a sign of an iron deficiency. Consult your doctor if this is a concern for you.
Otherwise, you can just drink more water to help your body flush the pigment out of your system.
Can Beetroot Help You Get Rid of Belly Fat?
People often say there is no such thing as spot reduction and white that is true to some extent, beetroot is an exception. It can help people get rid of that stubborn fat around their belly.
Beetroot contains fibre in abundance and it provides both soluble as well as insoluble fibre.
Several studies have linked soluble fibre intake with reduced belly fat.
One study that explored the link between soluble fibre and belly fat revealed that those individuals who increase their daily soluble fibre intake by 10 grams are 3.7% less likely to develop belly fat.
More importantly, soluble fibre promotes gut bacteria diversity and several studies have linked gut bacteria with reduced belly fat.
Lastly, the soluble fibre present in beetroot keeps a person feeling full for longer periods, which essentially leads to reduced calorie consumption and therefore, reduced overall fat, which in turn, translates into reduced belly fat.
Enhance your athletic performance
Beets also boost our weight loss by supporting our exercise routine, which is also an essential part of the weight loss journey.
Due to its high concentration of nutrients like nitrates, beets help us lose weight by providing energy and increasing blood flow throughout the body, which gives our muscles more oxygen to keep going during workouts.
Beets are also high in antioxidants like vitamin C and E, which allow us to work out longer without damaging our muscles and they speed up our recovery from workouts.
They also help our muscles contract more efficiently during weight training and other workout activities
How to Eat Beetroot for Weight Loss?
Beetroot is a highly nutritious food and is one of the easiest foods to incorporate into any diet. Here are four simple ways to add beetroot to your daily diet.
- Salads: Beetroots make an excellent addition to salads. It will add colour and taste to your coleslaw.
- Juice: While you can always find packaged beetroot juice, we recommend making a fresh glass with fresh beetroots. Packaged beetroot juices are high in sugar and will do more harm than good. More importantly, when you make beetroot juice, you can experiment and add ingredients you like to make it taste better.
- Leaves: Beetroot leaves go well with spinach. So, either cook the two together or make a salad with other ingredients you like.
- Dip: When blended with greek yoghurt, beetroots make a tasty and healthy dip.
Enjoy the delicious taste!
Who says healthy foods don’t taste great? Beets encourage healthy eating with a naturally sweet flavor that make them a favorite for many people who find creative ways to cook them.
For example, some people add them to desserts like brownies. Beets. In brownies. This is a game changer! What could be better than that?
And for those of you who think I’m losing my mind with this one and that beets don’t taste all that great, I will concede that they can have a bit of a bitter, earthy taste.
However, if you learn to cook them right, you won’t even taste that bitterness. For example, if you boil your beets,
try adding some salt and vinegar. If you roast them, you can marinate them with garlic, lemon or other citrus zest, or another strong flavor.
The sky is the limit on beet recipes, so try some different options to find the ones that you enjoy the most. You’ll love it!
So what are you waiting for?