Page 28 - Today's Dietitian (February 2020)

beets. Swiss chard is cultivated solely for its edible leaves, while to nitric oxide in the body, which is thought to contribute to the
garden beets are grown for their roots and leaves. Mangelwurzel potential blood pressure–reducing effects of dietary patterns
is most often fed to livestock, while the thick roots of sugar beets high in plant foods such as the DASH diet. 11
are used to make sugar. Inorganic nitrates also have been linked to enhancing exer-
In addition to the four main varieties found within the Beta cise performance. Preliminary studies have shown that con-
vulgaris species, there are also many varieties of the common sumption of beetroot juice helped participants perform exercise
beet. These include the white Albina Vereduna, the yellow- faster with a lower perceived energy exertion, as well as improve
fleshed Burpee’s Golden, the Italian Chioggia with concentric overall physical performance. Positive results of nitrate supple-
red and white rings, and multiple varieties of the most com- mentation are especially prevalent in constant, high-intensity
monly known red beet. 1 exercise such as running and cycling, but benefits also have been
Beets are considered a root vegetable, grown in a similar fashion seen in walking and knee extension exercises. 12,13
to carrots, parsnips, and radishes. The bulbous root is attached to
purple-green, variegated leaves by long stems that extend above Cooking With Beets
the ground. Beets, which grow best in moist, well-drained soil Beets have a myriad of culinary possibilities. They tend to have
in full sunlight, can grow upwards of 8 to 12 inches in height. 5 a sweet, yet earthy, flavor, often attributed to the chemical
Most often, beets require 50 to 70 days from planting to har- compound geosmin. Research is inconclusive as to whether the
vest, but the greens can be trimmed and used before the root beets themselves produce this compound or if it comes from the
matures. Seeds of the beetroot plant can be planted in early microbes found in soil. 1
5
spring and harvested through October. They do well when Beets can be used and enjoyed in several ways, including raw,
planted next to kohlrabi, bush beans, and onions, and have no boiled, steamed, roasted, and pickled.
major troubling insects that affect their growth. However, beet- Raw beets have a very firm texture and therefore aren’t often
root plants are sensitive to boron deficiency, which can lead to consumed. Steaming or boiling beets helps to soften the flesh,
an undesirable growth called blackspot. Much like other root but preparing beets from their raw form can be a messy ordeal.
vegetables, beets are hardy and have a long shelf life if stored For clients who don’t want to deal with the mess, beets are avail-
in a cool, dark place. 2 able canned whole or sliced.
One of the most common traditional ways to enjoy boiled beets
Beet Nutrition and Health Benefits is in the Russian soup borscht. This beet-based soup, which has
th
A 1-cup serving of cooked beets contains roughly 75 kcal, 3 g been around since the 14 century, often is made with a mix-
protein, 17 g carbohydrates, 3 g fiber, and less than 1 g fat. A ture of beets, onion, potatoes, and carrots, boiled and blended
good source of potassium and folate, beets contain other essen- until smooth, flavored with fresh dill, and topped with a dollop
tial vitamins and minerals, including magnesium, iron, phos- of fresh sour cream. 2
phorus, and B vitamins. 6 Roasting beets either whole or cubed helps to caramelize the
The leafy green tops, often referred to as beet greens, come natural sugars within the vegetable, giving them a more intense,
with a unique nutrient profile. A 1-cup serving of cooked beet sweeter flavor. Golden beets tend to be sweeter and less bitter
greens (with no added fat or seasoning) contains 39 kcal, 4 g than red beets. Roasted beets can be enjoyed on their own, as a
protein, 8 g carbohydrates, 4 g fiber, and less than 1 g fat. Beet salad topper, or mixed with other root vegetables such as car-
greens also are an excellent source of vitamins A, C, and K. 7 rots, parsnips, and potatoes for a hash.
Aside from macro- and micronutrients, beets are full of phy- Pickling beets is a popular and long-standing way of prepar-
tochemicals, such as phytosterols, betalains such as betanin, ing this vegetable. Cooked beets are soaked in a brine mixture
nitrates and nitrites, and carotenoids, many of which show poten- made of sugar, salt, vinegar, water, and spices. This pickling
tial for boosting cardiovascular health and athletic performance. 8 process not only adds a pleasant flavor, but the vinegar mix-
The common beet holds the potential for unique and specific ture also is thought to help the beets retain their vibrant color.
health benefits, mostly associated with the phytochemicals and Aside from the root, beet greens can be cooked and
inorganic compounds found within them. These include phy- enjoyed in a similar fashion to other leafy green vegetables
tosterols, betanin, and inorganic nitrates. such as kale, Swiss chard, and spinach. While beet greens
Phytosterols, also known as plant sterols, are cholesterol- can be consumed raw, they’re especially tasty steamed or
like compounds found in plant foods such as beets, Brussels sautéed with garlic and oil. Surprisingly, beet greens aren’t
sprouts, almonds, and kidney beans. Some studies have shown as bitter as other greens, but rather lend a mild, sweet flavor,
that regularly consuming foods containing phytosterols can especially when cooked.
help lower blood cholesterol levels by slowing the absorption
of dietary cholesterol and the production of cholesterol in the Jessica Levinson, MS, RDN, CDN, is a nationally recognized
liver. One cup of raw beets contains about 45 mg of naturally nutrition expert with a focus on culinary nutrition and
9
occurring phytosterols. 8 communications. She’s the author of 52-Week Meal Planner:
Betanin not only helps to give beets their blood red color but The Complete Guide to Planning Menus, Groceries, Recipes,
also has a unique set of potential health benefits. Research has and More. You can read more of her articles and find her recipes
suggested that betanin has antioxidant and anti-inflammatory at JessicaLevinson.com. Follow her on Twitter, Instagram, and
properties and can help prevent LDL oxidation and DNA damage. 10 Facebook @jlevinsonrd.
While many consumers have negative perceptions of nitrates
and nitrites in food, the truth is that 80% of dietary nitrates come For references, view this article on our
from vegetables, with beets being an especially rich source. When website at www.TodaysDietitian.com.
inorganic nitrites are consumed through diet, they’re converted

28 TODAY’S DIETITIAN • FEBRUARY 2020