A reader from New Jersey reminded me of my promise to cover the pros and cons of beetroot powder in an upcoming article. “Could you please let me know when your article on (this topic) will be published so I can try to see it? she asks.
Thanks for the reminder! Here are some interesting facts about bright purple colored vegetables.
What we call beets are actually the root of the Beta vulgaris L plant. The green leaves that grow from beet roots are also edible and very nutritious.
Beets are really good for you. In fact, their wide variety of nutrients and other bioactive substances (chemicals that help promote good health) have caused them to achieve superfood status according to some advocates. Here’s why:
Beets are a natural source of inorganic nitrate, a substance that the body converts into nitric oxide. According to a 2019 article in the American Heart Association’s journal Hypertension, nitric oxide is “a potent vasodilator,” meaning it helps blood flow more freely through blood vessels. This action is important for healthy blood pressure, as well as the supply of oxygen and nutrients to the body.
This discovery is also of interest to athletes, who often consume beets to improve their sporting performance. According to a fact sheet on the subject from the National Institutes of Health’s Office of Dietary Supplements, beet products “may improve performance and endurance to some extent” in some athletes, particularly those who exercise mainly for recreational purposes.
Beets get their bright red color from pigments that the food industry then uses to add red color to food products. Pigments have also been shown to be powerful antioxidants that reduce inflammation in the body. Some are particularly promising in their effects.
A 2020 article on the subject in the Journal of Agriculture and Food Chemistry reported that compounds called betalains found in beetroot “have anticancer properties.” Additionally, beets are high in fiber, which is good for digestive system health and cancer prevention.
Are beet powder and juice good substitutes for beets?
Both are made from beet root, but the amount of beneficial ingredients can vary greatly between products. “Some dietary supplements contain beet powder in varying amounts, but studies have not evaluated whether they are viable alternatives to beet juice or beet juice concentrate,” states the Office of NIH Dietary Supplements.
The bureau also reports that no safety concerns have been identified with drinking beet juice in moderate amounts (about two cups per day) for several weeks. Be aware, although not a safety issue, that the red pigments in beets can make urine appear pink or red.
The best way to enjoy all the benefits of beets, in my opinion? Roast them in a hot oven with other vegetables.
Barbara Intermill is a registered dietitian nutritionist and syndicated columnist. She is the author of “Quinn-Essential Nutrition: The Simple Science of Eating.” Email her at barbara@quinnessentialnutrition.com.
