Beetroot (Beta vulgaris) is a root vegetable also known as red beet, table beet, garden beet, or just beet.
Packed with essential nutrients, beetroots are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C.
Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance.
Many of these benefits are due to their high content of inorganic nitrates.
Beetroots are delicious raw but more frequently cooked or pickled. Their leaves — known as beet greens — can also be eaten.
There are numerous types of beetroot, many of which are distinguished by their color — yellow, white, pink, or dark purple.
This article tells you everything you need to know about beets.
Nutrition Facts
Beets mainly consist of water (87%), carbs (8%), and fiber (2–3%).
One cup (136 grams) of boiled beetroot contains fewer than 60 calories, while 3/4 cup (100 grams) of raw beets boasts the following nutrients:
- Calories: 43
- Water: 88%
- Protein: 1.6 grams
- Carbs: 9.6 grams
- Sugar: 6.8 grams
- Fiber: 2.8 grams
- Fat: 0.2 grams
Carbs
Raw or cooked beetroot offers about 8–10% carbs.
Simple sugars — such as glucose and fructose — make up 70% and 80% of the carbs in raw and cooked beetroots, respectively.
Beetroots are also a source of fructans — short-chain carbs classified as FODMAPs. Some people cannot digest FODMAPs, causing unpleasant digestive symptoms.
Beetroots have a glycemic index (GI) score of 61, which is considered medium. The GI is a measure of how fast blood sugar levels rise after a meal.
On the other hand, the glycemic load of beetroots is only 5, which is very low.
