Beetroots are a loved root vegetable in South Africa. Whether pickled, roasted or boiled, beetroots aren’t only versatile in the kitchen, but their health benefits also range widely. Coming in at around R20 a kilo, beetroots are worthy budget-friendly additions to any grocery list. Read on and discover all you need to know about beetroots, their health benefits, and some of our favourite recipes to make with this budget veggie.
Everything you need to know about beetroots
Beetroots, also known as Beta vulgaris, red beet, table beet and garden beet, are a root vegetable that is packed with nutrients and comes in a range of shapes and colours.
- Red beets: the distinct and vibrant red/purple colour is due to their high concentration of antioxidant pigments called betalains; these beets are known for their intense earthy flavour, perfect for roasting, in soups and stews, and of course, for pickling
- Chioggia/Candy stripe beets: alternating concentric rings of pink and white, these beets are from Italian heirloom harvests; they taste mild and sweet, perfect for eating raw in fresh salads
- Golden beets: their bright yellow/golden colour gives way to a milder, sweeter flavour; perfect for roasting and in soups, these beets won’t stain your chopping boards
- White beets: a rare find in SA, these beets have a pale white skin and flesh; they’re typically sweet and not as earthy as the other varieties
Health benefits
Whether eaten raw or cooked, beetroots have quite a few health benefits, thanks to the nutrients they’re packed with. In about 1 cup, or 136 grams, of cooked beets, you will find:
- 43 calories
- 88% water
- 1.6 grams of protein
- 9.6 grams of carbohydrates (especially fructans – a short-chained FODMAP sugar that feeds your gut bacteria)
- 6.8 grams of sugar
- 2.8 grams of fibre
- 0.2 grams of fat
- Vitamin B9/folate
- Manganese
- Potassium
- Iron
- Vitamin C
- Inorganic nitrates (converted into nitric oxide
All these essential nutrients lead to many health benefits, including:
- Lower blood pressure: the nitric oxide can help lower and steady blood sugar levels, causing your blood vessels to relax and dilate; lower blood pressure minimises the risks of heart disease
- Increased exercise capacity: since beets have a naturally high amount of inorganic nitrites, the body quickly converts them to nitric oxide; this helps enhance physical performance like running and cycling, by increasing stamina, and boosting oxygen use
While the health benefits of beets are welcome, eating them in excess or pairing them with certain ailments can lead to adverse effects. Eating a large amount may turn your urine a light pink or red colour, which is harmless, but might be confused for blood.
Another adverse effect includes the formation of kidney stones. The leaves (i.e. beet greens) and root contain high levels of oxalates that have antinutrient properties. These can interfere with the absorption of micronutrients, and consuming large amounts may lead to kidney stones.
Lastly, individuals with sensitive stomachs (such as those suffering from Irritable Bowel Syndrome) may experience stomach upsets when consuming beets. This is due to the short-chain carbs, otherwise known as fructans. Fructans are a food source for your gut bacteria, but for individuals with sensitive stomachs, too much fructan can cause bloating, gas, and mild diarrhoea.
Some of our favourite beetroot recipes
1. Beetroot & coconut soup with crisp ginger lentils
2. Pan-fried rump steak with spiced salt and fresh beetroot salsa
Pan-fried rump steak with spiced salt and fresh beetroot salsa
3. Roasted beetroot, pickled red onion and goat’s cheese salad
4. Roasted beetroot with walnut crumble
5. Feta, beetroot and rocket salad
