It's better to eat whole beets for overall nutrition, especially fiber, while beet juice offers a concentrated nitrate boost for athletic performance or quick blood pressure benefits, but lacks fiber. For maximum nutrients, eat raw beets; for easy digestion, lightly cook them; and for athletic perks, drink juice, but be mindful of its concentrated sugar and low fiber. The best approach is often a mix, using whole beets for daily fiber and juice strategically.
Short answer: whole beets are the better overall source of nutrition for most people because they retain fiber, have a broader nutrient profile, and produce a slower rise in blood sugars; beet juice provides concentrated nitrates and quick bioavailable antioxidants but lacks fiber and is higher in sugars per serving.
Most studies on the health benefits of beets are based on drinking its juice, but beets also can be beneficial when consumed raw, in salads, boiled, baked, turned into chips or eaten dried. Beets can be pickled so they can be enjoyed year-round.
Juicing concentrates beet nutrients into liquid form, dramatically increasing nitrate density while removing fiber content. Clinical studies from the Ottawa Running Club show that beet juice delivers high nitrate levels, with faster absorption due to liquid form.
Studies Show That Drinking 2 Cups of Beetroot Juice Daily Can Lower Your Risk of Peripheral Artery Disease. Beetroot juice, despite its acquired taste, is a nutritional powerhouse with numerous health benefits.
Few adverse effects have been reported, but caution those with already low blood pressure to monitor carefully when drinking beet juice regularly. Patients subject to calcium oxalate kidney stones should avoid beetroot juice as beets are high in oxalate content.
Detoxifies Your Liver Beetroot contains betaine, which supports liver function and helps flush out toxins. It's a gentle way to boost your body's natural detox process. 7. Aids Digestion The fiber and antioxidants in beetroot juice stimulate digestion and promote a healthy gut environment.
Three Reasons Beets Are Good for Heart Health
Beets are a heart-healthy food in several important ways, including: Blood pressure: Some small research studies show a relationship between eating beets and heart health (however, we have yet to see a large, randomized clinical trial make the same connection).
Because beets come from the root portion of the plant, beet juice is also sometimes called beetroot juice. Beet powder, also called beetroot powder, is a similarly bright pink or red product made from dried, ground beets. Beet powder is often advertised as a superfood and sold by natural food retailers.
Individuals of all ages can benefit from drinking beetroot juice in the morning, particularly athletes and those over the age of 50s. Just one glass of beetroot juice each day in the morning can increase nitric oxide levels and give our bodies the extra boost needed to power through the day ahead.
carried an in vivo experiments with beetroot and found that following beetroot juice or beetroot slices intake, the oxidation metabolism of neutrophils was effectively inhibited in obese people, which thereby led to the reduction of body fat content (Wroblewska et al., 2011).
You can buy beets fresh or canned, with both providing the same nutritional value. Canned beets offer a more affordable and shelf-stable option, and also reduce prep time since peeling and cutting beets would no longer be necessary.
Beetroot is high in oxalates, which can contribute to kidney stone formation in some individuals. If you're prone to kidney stones, it's best to limit your beetroot intake.
Doctors may recommend beet juice to help manage high blood pressure. Studies show that regular consumption can lead to a reduction in both systolic and diastolic blood pressure.
Although beetroot extract and powders can be helpful for athletes, whole beets have more fiber and a wider range of nutrients. Supplements may lack some of the benefits found in fresh beets. Juices lose fiber, which supports gut and digestive health. “Get the nutrients from the food instead,” says Hunter.
Beet and beetroot juice are possibly safe for most people when taken in larger amounts, short-term. Beet can make urine or stools appear pink or red. But this is not harmful. There is concern that large doses of beet might cause low calcium levels and kidney damage.
Both raw and boiled beets have unique advantages. If you're aiming for maximum nutrients and liver support, go raw. But if your focus is easier digestion, safer oxalate levels, or better taste, go boiled. Alternating between both is often the best way to enjoy their full range of benefits.
Who should avoid beetroot?
One Week of Daily Dosing with Beetroot Juice Improves Submaximal Endurance and Blood Pressure in Older Patients with Heart Failure and Preserved Ejection Fraction.
The top fruits for lowering blood pressure include bananas, apples, pears, apricots, grapes, raisins, kiwis, mangoes, watermelon, pomegranate, plums, prunes, avocado, cantaloupe, honeydew melon, tomatoes, citrus fruit, berries, and more.
Packed with nutrition, beets have antioxidants like betalains that fight cell damage and inflammation, potentially offering protection against cancer and heart disease. Health benefits of beets include more stamina during exercise, heart disease and stroke prevention, and lower blood pressure.