Beet, also known as red beet, is a type of root vegetable. It is native to the Mediterranean region. The shape is usually round or oval. Beets are a good source of vitamins, minerals and antioxidants and have a sweet, earthy flavor when cooked.
It comes in a beautiful dark red or purple color. It can be eaten raw or cooked and is quite common in salads, soups and roast dishes. Beetroot is also commonly used as a natural food coloring due to its bright color.
Some people may be interested in using beets for weight loss because they are low in calories and high in fiber. As a result, they promote the feeling of satiety and contribute to weight management.
Additionally, beets contain antioxidants and other compounds that may promote weight loss by boosting metabolism and reducing inflammation.
The truth behind beets for weight loss
Beets are a nutritious and low-calorie food. It can be an integral part of a weight loss diet. Daily consumption of beetroot reduces weight and body fat percentage. Additionally, beetroot powder helps improve body weight, body mass index (BMI) and body fat percentage.
Studies also observed similar results. In addition, beet juice supplementation improves exercise tolerance. It also improves cycling efficiency in obese adults.
One of the main reasons beetroot can help with weight loss is its high fiber content and low calorie content. Fiber can help slow digestion and keep you full for long periods of time.
It helps reduce the temptation to snack between meals, making it easier to stick to a low-calorie diet. Beets contain only 43 calories in a 100 gram meal. Therefore, this makes it a good choice for those looking to lose weight by limiting their caloric intake.
Beets are also a good source of nutrients that can aid weight loss. Another to study suggests that beets contain antioxidants such as betalains. Plus, they have anti-inflammatory effects and can help improve metabolism.
To study shows that beets are also a good source of nitrates which help improve blood circulation and oxygen delivery to muscles. In addition, it improves physical performance and endurance.
Beet For Weight Loss – Why Should You Eat It?
Here are some potential benefits of including beets in your diet for weight loss:
low in calories
Beets are low in calories, with a 100 gram serving providing only 43 calories. As a result, this makes it a good choice for those trying to lose weight.
Rich in fiber
According to USDA, beets are an excellent source of dietary fibre. A 100 gram serving provides about 3 grams of fiber. Fiber can help you feel full and satisfied. Later, it can help you eat less and lose weight.
Rich in antioxidants
Beets are high in antioxidants and contain compounds called betalains. They have anti-inflammatory effects. Meta-analysis results indicated that antioxidant supplementation potentially benefits obese patients by regulating FBG, oxidative stress, and inflammation.
Rich in Nutrients
Beets are an excellent source of vitamins and minerals, including folate, manganese and potassium. These nutrients promote overall health. They also help in weight loss.
Helps reduce blood pressure
Beets are a good source of nitrates. It can help lower blood pressure. Additionally, high blood pressure is a risk factor for obesity and other health problems. Keeping your blood pressure under control can help with weight loss.
Increase exercise performance
Some to research suggests that dietary nitrate improves physical performance. Therefore, beetroot, which is a powerful source of nitrates, could help you burn more calories and lose weight.
It is important to note that beets are a healthy addition to a weight loss diet. However, this is not a magic bullet. Focusing on healthy eating and regular physical activity is key to losing weight.
Drink beet juice to lose weight
Beet extract can be a healthy addition to a weight loss diet. The juice passes through a strainer. As a result, you lose fiber. On the other hand, an extract contains pulp and all the nutrients. It is low in calories and high in nutrients like fiber, potassium, and iron.
One can drink beet pulp as part of a healthy, balanced diet rather than relying on it as the sole source of weight loss. It is more convenient to have beetroot extract as a pre- or post-workout drink. There’s no better time to drink beetroot juice for weight loss. You can take it as a snack between meals or as a morning drink.
If you’re trying to lose weight, it’s crucial to focus on healthy eating habits. You should eat a variety of nutrient-dense foods. Also limit added sugars and unhealthy fats. Most importantly, you need to engage in regular physical activity.
Generally, it’s a good idea to drink beetroot extract in moderation. It is high in sugar and can have unwanted side effects. Such as beeturia (pink urine or faeces) and digestive discomfort if consumed in large quantities.
Add beets to your diet like a pro
If you want to add beets to your diet, you should consider talking to your healthcare provider or registered dietitian for personalized advice. A dietitian can help you assess your current eating habits.
They also help you identify areas in which to improve the nutritional value of foods to promote weight loss. If you’re on this path to weight loss, HealthifyMe is exactly what you’re looking for.
HealthifyMe is a health and wellness platform that offers various services. It includes personalized nutrition plans and weight loss advice from registered dietitians. How you lose weight depends on your body type, current diet, level of physical activity, medical history, and lifestyle.
Note from The Fitness Freak
Beets are low in calories and rich in nutrients. The right portion in a healthy diet can help with weight loss. Beets can help boost metabolism, improve digestion, and reduce appetite, which can aid in weight loss. It is important to note that incorporating beets into your diet may have some weight loss benefits; it’s not a magic bullet. A healthy diet and regular physical activity are essential for achieving and maintaining a healthy weight.
How to eat beets to lose weight?
HealthifyPRO tip for adding beets to your diet for weight loss:
- Beet juice: Beet juice is a low calorie option. Just know that juicing removes fiber. Pulp is always a better option.
- Use it as a natural food coloring: Beets can add natural color to dishes like hummus, pasta sauce, and baked goods.
- Add beetroot slices to your salads: Beets are a great addition to any salad. It adds flavor and nutrition.
- Use them as a garnish: Grate raw beets. Then use them as a colorful spread for sandwiches or wraps. You can also use it as a garnish for grain bowls.
- Make a beetroot smoothie: Mix beets with your favorite fruits and vegetables. Add other low-calorie ingredients like spinach, berries, and Greek yogurt. You have a delicious and healthy smoothie.
- Try beets in soups or stews: Beets can add flavor and nutrients to soups and stews. Try adding diced beets to your favorite soup recipes.
- Roasted or steamed beets: Roasting or steaming beets allows you to retain most of the nutrients. You can then slice or chop the beets and add them to salads or cereal bowls.
Conclusion
Beets are a vegetable often touted as a weight loss food due to their low calorie and high fiber content. However, limited scientific evidence supports the use of beets for weight loss.
Some studies have shown that consuming beetroot or beetroot juice may have a small short-term effect on weight loss. But these effects are usually not significant or sustained over the long term.
Additionally, the weight loss effects of beetroot are likely due to its fiber and calorie content rather than any specific properties of the beetroot itself.
Overall, the key to weight loss is to create a calorie deficit by burning more calories than you consume. If beets are a healthy food, it remains essential to consume them in moderation as part of a balanced overall diet.
In addition to eating beets, it’s important to eat a variety of healthy foods, exercise regularly, and learn how to manage stress.
Frequently Asked Questions (FAQs)
Q. How to use beets for weight loss?
A. There are many ways to include beets in your diet for weight loss. Some ideas include:
- Adding diced or grated beets to salads or sandwiches.
- Roast whole beets and serve them as a side dish or topping for a salad.
- Make a smoothie with beets, fruits and vegetables.
- Add beets to soups or stews for flavor and nutrition.
- Use beet juice as a base for a vinaigrette or marinade.
Remember to pay attention to portion sizes and balance your beet intake with other healthy foods in your diet.
Q. Can we eat beets every day to lose weight?
A. There is no harm in consuming beets daily as part of a balanced diet. However, it is essential to remember that no single food or supplement can cause significant weight loss. A healthy weight loss plan should include a variety of foods from all food groups. Regular physical activity also helps to lose weight.
Q. Is it okay to drink beets every day?
A. Drinking beetroot juice every day is generally safe for most people. Beets are a good source of nutrients and have several potential health benefits. However, it is also high in natural sugars and may cause side effects in some people. For example, it can cause red urine or stools. Some may also have an allergic reaction which can cause a rash, hives, and difficulty breathing.
Q. What are the disadvantages of beets?
A. Beets can be safely eaten in moderate amounts. However, some people may experience side effects such as digestive discomfort or allergic reactions. Additionally, beetroot contains high levels of oxalates which can contribute to the formation of kidney stones in some people. If you have a history of kidney stones or other health problems, you should consult a healthcare practitioner before adding beets to your diet.
Q. Who should avoid beets?
A. Beets are generally safe for most people. However, people with kidney stones may want to avoid beets because they are high in oxalates. Caution should also be exercised if taking blood thinners or medications that lower blood pressure. Additionally, one can react to high purines in beets, increasing uric acid levels and exacerbating gout symptoms.
Q. Can beets burn belly fat?
A. There is no evidence to suggest that beets can directly burn belly fat. Beets are healthy and nutritious. But no single food can cause fat loss in a specific area of the body. Following a balanced, low-calorie diet and practicing regular physical activity are essential. It is also important to consider general lifestyle factors. For example, getting enough sleep and managing stress.
Q. When is the best time to drink beets?
A. There’s no better time to drink beets. You can consume it at any time of the day as part of a healthy diet.
