Evidence Based
Beetroot is a dark red root vegetable filled with health-promoting vitamins,[1] minerals, and other plant compounds. Often referred to as “beets,” beetroot has versatile culinary and medicinal uses.
Beetroot is known for its heart health[2] properties, specifically lowering blood pressure. However, the beetroot benefits for weight loss may be less known. This article explains why beetroot is good for weight loss and outlines several ways to add it to your diet.
What Are The Benefits Of Beetroot For Weight Loss?
Beetroot is a nutritious vegetable that can support overall health and weight loss. Consuming beetroot is great for weight loss because it is low in calories yet high in nutrients and dietary fiber. Beetroot may also improve exercise performance and tolerance, which can further enhance weight loss.
What Are The Beetroot Benefits For Weight Loss?
Beetroot has several nutritional properties that can support weight loss.
Low In Calories
Reducing calories is an essential weight loss strategy.[3] Foods like beetroot, which has a high nutrient content but few calories, are superfoods for weight loss. One cup of beetroot has many vitamins and minerals and only 58.5 calories.[1]
High In Fiber
There are almost four grams of fiber[1] in one cup of beetroot. Consuming fiber is correlated with better weight loss outcomes[4] due to increased satiety and positive changes in the gut microbiome.
Furthermore, one study showed that people who lost weight after increasing fiber had improved self-efficacy,[5] which is a powerful component of any weight loss journey. Add beetroot to a salad or stir fry to further increase fiber in your diet.
Improves Exercise Endurance
Regular exercise is essential[6] for weight loss. Consuming beetroot may help improve exercise tolerance[7] in individuals with obesity by decreasing the time to fatigue, offering greater possibilities for weight loss.
Similar exercise tolerance effects were observed in studies that focused specifically on resistance training;[8] in one study, participants were able to complete more repetitions after consuming beetroot juice compared to participants who took the placebo.
The Nutritional Value Of Beetroot
Beetroot packs a powerful punch of plant compounds, including antioxidants and minerals that support various aspects of health. This makes beetroot one of the best healthy weight-loss foods.
Micro And Macronutrients
Beetroot contains many essential nutrients,[1] including calcium, magnesium, phosphorus, potassium, sodium, zinc, copper, vitamin C, folate, betaine, carotene, and vitamin A.
Though packed full of nutrients, beetroot does not contain a lot of protein. Aim to get enough protein in your diet through healthy food sources, such as organic meat, fish, eggs, beans, and legumes. If you need additional protein, ask a nutritionist to recommend a protein shake for weight loss or other nutritional supplements.
Cardiovascular Health
The nutrients in beetroot become concentrated when juiced, which is why beetroot juice is often consumed medicinally. Specifically, beetroot juice is great for cardiovascular[2] health because it can lower blood pressure. Some experts may even recommend beetroot supplementation for people with hypertension.[9]
Cognitive Function, Glucose Metabolism & Blood Lipids
Beetroot has anti-inflammatory[10] properties that can help promote cognitive function and glucose metabolism in people with type 2 diabetes.[11] Additionally, beetroot may have anti-tumor effects, as well as the ability to lower blood lipids.[12]
Liver Detoxification
In animal studies, beetroot juice has been shown to support liver[13] function and healing. This is in part due to beetroot’s ability to increase glutathione, a powerhouse antioxidant for detoxification.[14] Consider adding beetroot juice to your diet to help support healthy detoxification.
Every beet you eat is good for weight loss and overall health. Ask your doctor or nutritionist to outline a clean eating plan for weight loss. They can specify portion sizes of beetroot to consume daily that can help you meet your weight loss goals.
How To Prepare & Enjoy Beetroot For Weight Loss
Beetroot does help with weight loss, but it doesn’t have to be boring! There are many ways to enjoy beetroot.
Cook Beets
Choose a low-calorie cooking method, such as boiling, steaming, or baking. To prepare, dice beets into small cubes. Then, cook the beets until desired tenderness. Feel free to add spices and other seasonings for more flavor, but be sure to avoid heavy oils, butter, and other high-calorie additives.
Juice Beets
By juicing beets and other produce, you retain most of the vitamins and minerals.[15] However, much of the fiber in fresh beetroot juice is lost during the juicing process. Without fiber mixed in with the vitamins and minerals, you get a quicker, higher concentration of nutrients.
However, juicing will also increase sugar concentration and absorption, so do not add additional sweetener to beet juice.
Pickle Beets
Pickle beets as you would cucumbers or cabbage. There are many different pickling methods, however, try this simple recipe: Put sliced beets into water and add salt, then wait for the beets to ferment.
Munching on fermented vegetables such as pickles and beets will help you snack healthfully during your weight loss journey.
Eat Beet Greens
Don’t limit yourself to the root vegetable. You can also eat the beet leaves too! They are a great green vegetable that boosts your health and helps you further on your weight loss journey.
Eat Beets Raw
Beets can be eaten raw. While some beet nutrients are diminished by cooking, other nutrients are enhanced by cooking. If you can tolerate raw vegetables, you can enjoy both cooked and raw beets for greater variety in your diet.
Add To Dishes
There’s no need to eat beetroot by itself. Beets enhance the flavors of salads, soups, or even stir-fries. Beets can be very sweet, so consider pairing them with a savory dish to liven the flavor.
It’s important to add beetroot to an already-healthy diet if you want to lose weight faster. Weight loss can take time. While eating beets alone will not speed up the weight loss process significantly, they should be part of a healthy and balanced diet and exercise routine.
Make Beet Soup Or Jam
Boil beets until they are very soft. This will set the base for a delicious soup or jam. To make beet soup, add vegetable or chicken stock to boiled beets and add in other vegetables, such as potatoes, celery, and carrots.
For jam, boil beets until soft, then mash them into a creamy texture. Add a little honey, lemon juice, or chia seeds. Store the mixture in an air-tight container in the refrigerator.
Conclusion
Beetroot is an excellent addition to a heart-healthy, weight-loss diet as the benefits of beetroot for weight loss are numerous. Beets have medicinal properties that can lower blood pressure, improve cognitive function, and enhance exercise stamina. Beetroot is also a low-calorie food that is high in fiber, which makes it ideal to consume for weight loss.
Frequently Asked Questions
There’s no evidence that links beetroot with reduced belly fat, specifically. However, consuming beetroot can provide nutrients and fiber with few calories, which can support weight loss. Additionally, beetroot may improve exercise performance, which can also support weight loss.
Adding a serving of beetroot every day to a healthy diet can help support weight loss. However, your doctor or nutritionist should specify a portion size for you, as this may vary depending on your health and weight loss goals.
Yes. Beetroot is a whole food that is high in nutrients and low in calories. Eating beetroot or drinking beetroot juice is safe to do daily for weight loss and overall health.nhâ
This depends on the individual. Some of the nutritional content in beets is reduced by cooking; some nutritional content is enhanced by cooking. However, raw beets may be a little tougher to digest than cooked beats. Try them for yourself.
