Beets are a root vegetable similar to carrots, with a dark red color and sweet flavor. You can eat them raw or lightly cooked. Often called a two-in-one vegetable, beets have edible roots and leaves. Beets are a low-calorie food that is high in many nutrients. However, they do have high levels of some chemicals that you may want to minimize in your diet.
Beet Nutrition
One cup of cooked beets contains 75 calories, while 1 cup of beet greens has 40 calories. Beets contain some protein and a minimal quantity of fat, but most of their calories come from carbohydrates. Of the 17 g of carbohydrates in a cup of beets, 13.5 g are in the form of sugars. In addition, beets also contain 3.4 g of fiber per serving.
Sugar in Beets
Although high in sugar, beets do not play havoc with your blood glucose levels the same way as sugar in refined, processed foods such as baked goods and candies. The glycemic load measures the impact of the sugar in a given food on your blood glucose. High glycemic foods can cause sugar spikes associated with weight gain and food cravings, according to Harvard's Walter Willett, M.D. Beets have a glycemic load of 4, where anything under 10 is low, making their impact on your blood sugar minimal.
Vitamins
Both beet root and greens are high in many important vitamins. Beet root is an excellent source of folate and a good source of vitamin C. Folate is important for a healthy nervous system and supports the production of oxygen-carrying red blood cells. Vitamin C is a major antioxidant that protects your body from damage caused by environmental and metabolic toxins. If you enjoy beet greens, you'll be happy to know they are high in vitamins A and K. Vitamin A is an antioxidant needed for good vision, while vitamin K supports the formation of clotting factors that prevent excessive bleeding.
Minerals
Beets are high in several important minerals. Of note, the root is a very good source of potassium, which helps regulate your blood pressure. Both the root and the greens are high in magnesium. Concentrated in your bones, magnesium helps you break down carbohydrates and fats to produce energy. Magnesium also helps you produce protein for muscle growth and maintenance.
Kidney Stones
If you have ever suffered with kidney stones, your doctor may recommend restricting intake of foods high in oxalate. Oxalate combines with calcium in your kidneys to produce calcium oxalate stones, the most common type of kidney stone. According to the University of Pittsburgh Medical Center, a low oxalate diet contains less than 50 mg of oxalate per day. Per serving, beets contain more than 10 mg of oxalate and are on the list of high-oxalate foods to avoid. However, not all calcium oxalate stones have dietary oxalates as their cause. Not drinking enough fluids is also a culprit. Ask your doctor for more information.
References
- "Biochemistry"; Pamela C. Champe, Ph.D.; 2005
- University of Pittsburgh Medical Center: Low Oxalate Diet
- "The Nutrition Doctor's A-To-Z Food Counter"; Dr. Ed Blonz; 1999
- "Eat, Drink, and Be Healthy"; Walter C. Willett, M.D.; 2005
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