Beets are Hard to Beat

While beets are generally available year-round at the grocery store, locally grown beets make their appearance in Virginia starting in May. In their peak season from May to October, they will be priced lower at the grocery store, and you will be able to find them at your local farmer’s market. You may not be very familiar with beets, also referred to by their longer name, beetroot, but they really pack a nutritional punch. 

Some people think that beets are high in sugar, which is most likely due to beetroots being confused with sugar beets. Beetroot and sugar beets are from the same family and are both part of the Beta Vulgaris species, but they are genetically and nutritionally very different. Sugar beets are white, and they are grown so that food manufacturers can extract their sugar. They are not usually sold in grocery stores or at farmers markets since they are very sweet and bland. Beetroot, on the other hand, is red or gold in color, contains a moderate amount of sugar, and is loaded with nutrients.   

Beetroot is a loaded with vitamins, minerals, and fiber. Beets are a good source of potassium, manganese, folate, and vitamin C, and they are low in fat and calories and high in fiber. A one-half-cup serving of beets has about 40 calories, no fat, no cholesterol, and is low in sodium. Beets contain beneficial phytonutrients, the healthy compounds produced by plants, that serve as antioxidants to protect cells from oxidative damage. Beets are also rich in dietary nitrates, like other green leafy vegetables, which contribute positively to heart health.  

Beets have been recognized throughout history for their potential health and medicinal applications. In Ancient Rome beets were used to treat constipation and fever, improve circulation, and even as an aphrodisiac. Current studies have shown potential antitumor benefits when beetroot is combined with some cancer treatment drugs. Research has found that the dietary nitrates naturally present in beetroot may help lower blood pressure and reduce hyperglycemia, or high blood sugar. Some athletes have used beetroot juice to improve their athletic performance. Additionally, research shows that beetroot may protect the liver and kidneys as well as improve cognitive function. For people following a diabetic diet, beetroot is not considered a starchy vegetable. In fact, some studies show that eating raw beets can improve blood sugar control and lower fasting blood glucose.  

Beets are tasty and easy to prepare. They can be roasted in the oven, boiled, steamed, or shredded and eaten raw. Keep in mind that eating a lot of beets can result in red urine, which is a perfectly safe condition called beeturia. For people with a history of gout or kidney problems, eating more than one cup of beets per day is not recommended because it may lead to gout flare-ups or kidney stones. 

Try this easy recipe to boost your beet intake. 

Roasted Beet and Citrus Salad

From recipes.heart.org

Yield: 8 servings, ½ cup each

Ingredients

• Cooking spray 
• 3 medium beets, peeled, ends trimmed, diced into 1-inch pieces (about 4 cups) 
• 1 tablespoon canola or corn oil and 1 tablespoon canola or corn oil, divided use 
• 2 tightly packed cups spinach 
• 2 cups ruby red grapefruit segments, canned in water, drained 
• 1 cup mandarin orange segments, canned in water, drained 
• 2 tablespoons chopped fresh parsley 
• 1 tablespoon chopped red onion 
• 2 tablespoons red wine vinegar 
• 1/8 teaspoon salt 

Instructions

1. Preheat the oven to 400˚F. Line a large baking sheet with aluminum foil. Lightly spray the foil with cooking spray. 
2. Place the beets on the baking sheet. Drizzle 1 tablespoon oil over the beets. Roast for 45 to 55 minutes, or until the beets are softened (can easily be pierced with the tip of a sharp knife). 
3. Place the spinach in a serving bowl or on a large platter. Top with the grapefruit and mandarin oranges. Sprinkle with the parsley and onion. 
4. In a small bowl, whisk together the vinegar, salt, and remaining 1 tablespoon oil. Pour the dressing over the salad. Using tongs, gently toss to coat. 
5. Spoon the roasted beets over the salad. 

Recipe Notes:

Feel free to add additional toppings such as sunflower seeds and feta cheese for a flavor boost!