Is Beetroot Good for Weight Loss? Here Are the Deets on Beets!

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).

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.

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 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.