Is Beetroot Good for Weight Loss? Find Out the Truth Here
Do you also look at a beetroot and think, “it should be illegal to look that beautiful?” No? Only us? Ok. What if we told you that its health benefits match its vibrancy and versatility? Still no? What if we explored if beetroot is good for weight loss? Yes? Give this pretty vegetable a chance today and find out if beetroot can help you lose weight.
Nutritional Profile of Beetroot
Beetroots come with an extensive nutritional profile and numerous health benefits. They are extremely low in calories while being high in several vitamins and minerals. Both the root and the leaves of the beet plant are edible.
The following is the nutritional profile for 100 g of raw beets as per the United States Department of Agriculture (USDA).
| Nutrient | Content in each 100 g |
| Water | 87.6 g |
| Calories | 43 kcal |
| Total fat | 0.17 g |
| Protein | 1.61 g |
| Carbohydrate | 9.56 g |
| Fibre | 2.8 g |
| Sugar | 6.76 g |
| Calcium | 16 mg |
| Sodium | 78 mg |
| Potassium | 325 mg |
| Iron | 0.8 mg |
| Manganese | 0.329 mg |
| Vitamin C | 4.9 mg |
| Vitamin B9 (Folate) | 109 µg |
Benefits of Beetroot for Weight Loss
Beetroot can be called a superfood with multiple health benefits. There are no direct studies done on the effects of beetroot on weight loss. However, beetroot may be good for weight loss due to a number of reasons. These reasons include beetroot being:
Low in Calories
It is important to keep an eye on your calorie intake when you are on a weight loss diet. Increasing the consumption of low-calorie foods has a direct link with effective weight loss. 100 g of beetroot contains 87.6 g of water, a mere 0.17 g fat, and only 43 calories, which makes it a valuable low-calorie food for your weight loss diet.
Rich in Fibre and Protein
Beetroot is undoubtedly a rich source of fibre and protein, both of which are essential for losing weight. Fibre slows down digestion and reduces your appetite by making you feel full and satiated for longer. It improves your digestive health, further reducing the risk of developing chronic conditions such as heart disease and Type 2 Diabetes.
Meanwhile, the protein content in beetroot also promotes the feeling of fullness, thereby reducing your overall calorie consumption and promoting weight loss.
From broccoli to lemon and cucumber, find out how these vegetables play a role in effective weight loss. Click the links below to learn more about these weight-loss-friendly foods!
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How to Eat Beetroot for Weight Loss?
The best way to have beetroot for weight loss is by eating it raw. You can add a dash of lime to it to enhance its flavour. However, some of the other ways to incorporate beetroot in your weight loss diet include:
- Juice it up: Beetroot juice is a popular way of gaining the essential nutrients of this superfood. Make sure not to strain the juice as you might lose fibre while doing that.
- Spice it up With Cutlets: Just boil some beetroot with potatoes, add spices of your choice, make the shape of cutlets, and coat them in semolina or sooji. You can roast the cutlets on a pan without any oil or air fry them. Do not forget to have it with a dollop of chutney.
- The Pink Milkshake: You can grind some beetroot and blend it with a cup of milk to make a thick and filling milkshake.
- As Simple as a Salad: Having a salad can be one of the healthiest ways to lose weight. Adding beetroot to it is a plus point. You can use the beet root as well as greens in the salad and include other vegetables such as corn and leafy greens to amp up the health benefits.
- In a Curry: Chop and cook beetroot with minimal oil and your favourite spices. You can enjoy beetroot curry with rotis or rice.
- Use it as a Puree. Boil a beetroot, cool, and puree it in a blender. Use this puree or paste to amp up the nutrition and colours of your idlis, rotis, pulaos, and pastas.
How to Make Beetroot Juice for Weight Loss?
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How Much Beetroot is Good for Weight Loss?
When on a weight loss diet, consuming 1 to 1½ cup (130 to 200 g) of beetroot daily in any form should be fine.
What is the Best Time to Have Beetroot for Weight Loss?
There is no particular time for you to include beetroot as a part of your weight loss diet. You can have beetroot in any form, an hour before a meal to prevent overeating during the meal. You can also enjoy beetroot or beetroot juice as a mid-meal snack. This can help you consume fewer calories throughout the day and promote weight loss.
What are the Risks of Overconsumption of Beetroot?
When consumed in moderation, beetroots are likely safe for most adults. However, there are some risks of overconsumption of beetroots you must look out for. These include:
- Beetroot and greens are high in oxalates, and thus, overconsumption can cause an increased risk of the formation of kidney stones.
- Excessive consumption of beetroot can cause problems with digestion in individuals with sensitive stomachs, such as those with irritable bowel syndrome (IBS).
What are the Other Health Benefits of Beetroot?
Some health benefits of incorporating beetroots in your daily diet include:
- Beetroot and its leaves are rich in compounds called betalains, which are anti-inflammatory and antioxidant in nature. Betalains help your body fight against oxidative stress and reduce the risk of developing chronic conditions such as obesity, cancers and heart disease.
- The high nitrate content in beetroots can help keep your blood pressure in check. It does so by dilating your blood vessels and lowering your blood pressure.
- Beets can also enhance athletic performance by improving your body’s usage of oxygen. This is due to the presence of nitrates in beets.
- The fibre content in beetroots makes them beneficial for digestive health. It can further prevent digestive issues such as constipation, inflammatory bowel disease (IBD), etc.
- The nitrates in beets may help improve the functioning of the brain by promoting the dilation of blood vessels and increasing blood flow to the brain.
- Beetroot contains folate, which plays a key role in growth, development, and heart health.
Don’t Have Time To Read?
- Beetroots have an extensive nutritional profile and numerous health benefits. They are extremely low in calories and rich in important minerals and vitamins such as folate.
- Beetroot may help you lose weight as it is low in calories and fat but rich in fibre and protein. The fibre and protein content in beetroot slows down digestion and keeps your stomach full for longer, thereby reducing overall calorie intake and promoting weight loss.
- Though the best way to have beetroot for weight loss is by eating it raw, you can add beetroot in your weight loss diet by making its juice, beetroot cutlets, beetroot milkshake, salad, curry, or beetroot puree.
- It is safe to consume 1 to 1½ cup (130 to 200 g) of beetroot daily. There is no particular time for you to include beetroot as a part of your weight loss diet. You can also have beetroot an hour before a meal. You can also enjoy beetroot or beetroot juice as a mid-meal snack.
- Overconsumption of beetroots may lead to an increased risk of the formation of kidney stones. It can also cause problems with digestion in individuals with irritable bowel syndrome (IBS).
- Other health benefits of beetroots include lowered blood pressure, improved athletic performance, better digestive health, and lower risk of stroke and heart disease.
