You may not think of beetroot as a superfood, but it can help reduce the risk of developing type 2 diabetes. The beet can qualify as a superfood for diabetes.
What are beetroots?
Beetroot, also called beets, red beet, garden beet and table beet, are one of some varieties of Beta vulgaris. Beetroots are grown for their leaves and edible root. Other cultivated varieties have the sugar beetroot, which has white flesh as well as a leafy vegetable called chard. That’s good.
Belonging to the same family as spinach and chard, both the root and leaves can be eaten – Their leaves come with a bitter taste while the round root is very sweet. Considering their high sugar content, beets are delicious eaten raw whereas are more usually pickled or cooked.
Are beetroots good for diabetics to eat
Improving exercise performance
Beetroot juice has been shown to help people’s body respond better to exercise, by increasing stamina and balancing oxygen use.
Exercise helps slow the development of heart disease and reduce a lot of risk of diseases. Anyway, beetroot juice benefits for sport as well as exercise performance have been proven in some studies.
Reducing nerve damage
Nerve damage can arise from some causes, like malnutrition, poisoning, physicial injury and disease. Some studies suggests that an antioxidant found in beetroots may help reduce your nerve damage if you have diabetes.
Lowering blood pressure
High blood sugar increases our risk for kidney disease, stroke and heart disease. A balanced diet with lots of vegetables can help us maintain a health blood pressure or lower our high blood pressure. And research indicates that beetroot can do that. Pickled beetroots are a yummy part of a healthy diet.
The blood pressure-lowering effect actually is considered to be caused by the nitrates’ presence in beetroot juice. And those nitrates greatly improve the ability of blood vessels to widen and improving blood flow.
According to the researches we can found that drinking a cup of beetroot juice daily was associated with a big fall in the blood pressure among someone with really high blood pressure levels.
Those studies involved at least 60 patients, aged between 20 and 80 years, with serious high blood sugar. And half participants had not received medication. The other half of the participants had received treatment for their condition however can’t achieve the best results.
After 5 weeks, the experts found that 30 patients who drank two cup of beetroot juice daily had a important 8/4 mmHG reduction on their blood pressure levels. And those who drank a nitrate-free juice had no such results.
Patients who drank beetroot juice also experienced a significant 20% improvement in their blood vessels.
What are nutritional properties of beetroots
Beetroots have several nutritional properties for patients. Beetroots are usually low in calories, having only 42 calories 100 grams of serving. Beets also are high in antioxidant levels that mop up harmful molecules called the free radicals which can damage our blood vessels. But they are always high in phytonutients known as betalains, which can help reduce inflammation.
Additionally, beetroots are also rich in folate and a rich source of manganese, they also have no cholesterol as well as very small of fat for us.
Every 90 gram serving or raw beetroot has:
- 68 grms of protein
- 96 grms of carbs and make up of 2.0 grms of dietary fiber and 7.96 grms of sugar
Some other minerals and vitamins contained in beetroots has:
- Vitamin B6
- Pantothenic acid (B5)
- Niacin (B3)
- Riboflavin (B2)
- Thiamine (B1)
In addition, beetroots are also rich in dietary nitrates, which are considered to benefit nerve cell and blood vessel health.
Possible concerns and drug interactions with beetroots
Beets have some bad problems.
A diet that has high levels of nitrates can reduce the effectiveness of nitrite medications and organic nitrate, which can be used to cure angina. And this kind of diet can reduce the effectiveness of the PDE-5 inhibitor drugs that are used to cure erectile dysfunction.
However nitrates in the poorly stored beetroot juice could be converted to possibly harmful nitrite when exposed to certain kind of bacteria.
Keep in mind that a small percentage of individuals have beeturia. Beetuia has no any known harmful effects for us.
How to eat beetroot – Five ways to eat them
Beetroots! Do you hate them? Do you love them? Either way, I think you should eat them. Beetroots are one of the treasures of the vegetable world. Here are 5 tasty ways to eat colorful and fresh beets.
- As dessert. – Beetroot and their good smoky, earthy sweetness are the great ingredient in a number of excellent desserts, such as cocoa coke and velvety beet and bright red beet ice cream.
- Pickled – pickled beetroots are very fantastic. The sweetness and tangy vinegar complements beetroots’ earth undernotes.
- In a salad. – Beetroots make a great complement to some other salad staples. So try them tossed with feta and barley in a grain salad.
- Roasted with goat cheese. – All-time, classics favorite preparation. You can roast beetroots until they are juicy and tender, then you can eat them with some piquant goat cheese and spicy greens.
- Raw – Yes, beetroots are very great raw. Slice your beets up and serve them with a sprinkle lemon and chile.
All in all, a balanced diet is important and it means eating plenty of various foods from main groups of foods as well as limiting the amount we consume.