Know the amazing benefits of Beetroot. Read about how beets can be your friend for weight loss.
Beetroot has a positive effect on weight loss: Beetroot is popular in the functional food category. There are different types of beets, such as striped turnips, turnips, albinos and many more. The most common beets in India are beets and their leaves. It is a good source of fiber, folic acid, vitamin C, potassium and phytochemical / bioactive compounds such as ascorbic acid, carotenoids, phenolic acids, betalains and flavonoids. It is undoubtedly low in calories with a moderate glycemic index that contributes to weight loss.
1 serving (100 g) of Beetroot Supplies (Table of Indian Food Composition by T. Longvah et al., 2017):
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- calories: 36 kcal
- Protein: 1.9 g
- Fat: 0.1 g
- Fiber: 3.3 g
- Vitamin C: 5.2 mg
- Folate: 97.3 mg
- Potassium: 306 mg
- Iron: 0.7 mg
19659016] Effective in weight loss
Beetroot is low in calories, has a high water content and a combination of soluble and insoluble fiber that helps you maintain your weight to control and convey a sense of fullness. Contain 1 serving (100 g) of boiled sugar beets with almost 3 g of fiber, which will help your bowels and regulate your weight.
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Obesity is associated with the risk of high blood pressure. Previous studies in humans have reported that beetroot supplementation lowers blood pressure and the risk of heart disease due to the presence of nitrates and potassium. (Tom Clifford et al., 2015). In addition, additional research data is required to demonstrate safety and recommended prescription levels.
- Although nitrates are helpful in improving your exercise performance during your weight loss regimen, there are experimental studies that show they are anti-inflammatory. Features that work against carcinogenic cells in your body also enhance immunity by Vitamin C, work stress-relieving and improve the blood circulation of your brain.
- It is a rich source of folic acid, which is crucial for the growth of tissue for women two months before the planned pregnancy and also helps to prevent birth defects in infants.
Take them regularly in different recipes such as beetroot, palya, raitha, rasam and chutney and balance them with other vegetables to prevent adverse effects of excessive beet intake.
Note: Do not overdo eating beets without seeking personal advice from your nutritionist / physician. The adverse effects of beets include oral skin rashes which, when consumed raw, may increase the sugar content. Beet leaves are rich in oxalates, bind calcium and can not be absorbed by the body. They increase the risk of kidney stones. Sugar beets contain a lot of FODMAP, which increases the symptoms of flatulence and abdominal pain in patients with irritable bowel syndrome (IBS).
(Contributed by Mrs. Edwina Raj. She is Senior Dietician at Aster CMI Hospital)
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Written by: Tavishi Dogra
Source: Onlymyhealth Editorial Team July 07, 2019