Beets are a vibrant root vegetable known for their rich color and earthy-sweet flavor. Available in several varieties, from deep red to golden and even striped, they can be enjoyed raw, cooked, and despite their savory reputation, are also the main ingredient in refined sugar. Beets are not just versatile in the kitchen but also packed with nutrition. They’re an excellent source of fiber, folate, and antioxidants, particularly betalains, which are celebrated for their anti-inflammatory and detoxifying properties. Beets also support heart health by helping to lower blood pressure and boost stamina thanks to their natural nitrate content.
Here’s the compelling science-backed health data that I’ve found so far. If I’ve made any mistakes please let me know.
Table of Contents
✨Kitchen Tips & Hacks for Beets
📚NCDs
Cancer
All Cancers & Prostate Cancer
- A Brief Overview of the Effects of Exercise and Red Beets on the Immune System in Patients with Prostate Cancer
Prostate Cancer [2022, Mar]
“Finally, the use of natural interventions such as exercising and eating beets due to their antioxidant, anti-inflammatory, and anti-cancer properties, due to the lack or low level of side effects, can be considered an important intervention for the prevention and treatment of cancer.”
https://www.mdpi.com/2071-1050/14/11/6492
Diabetes
- Effects of raw red beetroot consumption on metabolic markers and cognitive function in type 2 diabetes patients
Metabolic Syndrome [2021, June]
“Raw red beetroot consumption resulted in a significant decrease in fasting blood sugar (FBS) levels, glycosylated hemoglobin, apolipoproteinB100, aspartate aminotransferase, alanine aminotransferase, homocysteine, systolic and diastolic blood pressure, and a significant increase in total antioxidant capacity and cognitive function tests. Other variables did not change significantly after the intervention.”
“Raw red beetroot consumption for 8 weeks in T2DM patients has beneficial impacts on cognitive function, glucose metabolism and other metabolic markers.”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8212206/
Heart Disease
- Beetroot, A Remarkable Vegetable: Its Nitrate and Phytochemical Contents Can be Adjusted in Novel Formulations to Benefit Health and Support Cardiovascular Disease Therapies
All Heart Diseases [2020, Oct]
“Based on in vitro, in vivo, and clinical trials, beet nitrate and its bioactive phytochemicals are promising as a novel supportive therapy to ameliorate cardiovascular diseases.“
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7600128/ - Whole beetroot consumption reduces systolic blood pressure and modulates diversity and composition of the gut microbiota in older participants
Blood Pressure [2020, Nov]
SCFA = Short-Chain Fatty-Acids
“This is the first study to demonstrate that participants consuming whole beetroot had a reduction in BP pressure, modulation of the gut microbiota, increased SCFA concentrations, and altered bowel function. Combined, these data highlight that whole beetroot may be an effective treatment for older participants, who are at risk of both increased BP and [gastrointestinal tract] disease and disorders.”
https://www.sciencedirect.com/science/article/pii/S2352364620300158#s0070 - Beetroot juice reduces infarct size and improves cardiac function following ischemia–reperfusion injury: Possible involvement of endogenous H2S
Heart Attack [2015, May]
“We conclude that [beet root juice] ingestion protects against post-I/R myocardial infarction and ventricular dysfunction possibly through CSE-mediated endogenous H2S generation. [Beet root juice] could be a promising natural and inexpensive nutraceutical supplement to reduce cardiac I/R injury in patients.”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4935262/
Lung / Pulmonary Disease
- Oral nitrate supplementation improves cardiovascular risk markers in COPD: ON-BC, a randomised controlled trial
COPD [2024, Feb]
“In people with COPD, prolonged dietary nitrate supplementation in the form of beetroot juice produces a sustained reduction in BP, associated with an improvement in endothelial function and exercise capacity.”
https://pubmed.ncbi.nlm.nih.gov/38123239/
Microbiota
- Effect of two-week red beetroot juice consumption on modulation of gut microbiota in healthy human volunteers – A pilot study
Microbiome [2023, Apr]
“Study findings indicate the potential of red beetroot to influence gut microbial populations and catabolites associated with these changes, emphasizing the potential benefit of red beetroot on intestinal as well as systemic health.”
“The present study indicated no significant changes in alpha- and beta-diversities between BSL, D3, and D14 samples. However, marked changes in abundance of specific taxa (e.g., Romboutsia and Bacteroidales) were observed, as well as enrichment of A. muciniphila and decrease in B. fragilis populations. A. muciniphila has been inversely associated with obesity, diabetes, inflammation, and metabolic disorders, whereas B. fragilis is potentially enterotoxigenic causing inflammatory diarrhea. Consumption of beetroot juice additionally increased the production of total SCFAs especially (iso)butyric acid in stools. Correlations between betacyanin variables and microbial taxa suggest a role of red beetroot pigments in modulating gut bacteria with putative health implications.”
https://www.sciencedirect.com/science/article/pii/S030881462202951X
Ingredients List
A Plant Based Lifestyle Diet
A plant based diet or lifestyle focuses on foods derived from plants, including fruits, vegetables, whole grains, legumes, nuts, and seeds. It emphasizes minimizing or eliminating animal products, promoting health, sustainability, and or ethical choices....
Apple Cider Vinegar
Apple cider vinegar (ACV) is one of my most-used ingredients when cooking. Cooking with ACV is where much of my flavor magic comes from. I use ACV as a seasoning; much like salt, it enhances flavors, allowing us to reduce our salt intake. Apple cider...
Basil
Basil. Basil is an amazing herb with over 60 edible varieties (depending on how you count or who you ask) of which 15 are commonly used in culinary applications. The versatility of basil is matched only by a few; it can be...
Broccoli
Broccoli is a nutrient-rich vegetable belonging to the cruciferous family (like cabbage, cauliflower, kale, and more!). Known for its vibrant green florets and crunchy stalks. This versatile veggie is not only delicious but also packed with health...
Brown Rice
Brown rice has been a staple in many cultures for centuries. This whole grain has an almost tasteless, yet slightly nutty flavor, and it works well with many types of cuisines as a side dish or a main. It can also be used as flour, made into milk,...
Button Mushrooms / White Mushrooms
Mushrooms are a fascinating and nutritious food that belong to the fungi kingdom. They are not only versatile in cooking but also offer numerous health benefits. The National Foundation for Cancer Research published an article titled "Mushrooms...
Cabbage
Cabbage is a versatile leafy vegetable belonging to the Brassica family, which includes broccoli and kale. With over 400 varieties cultivated worldwide, including green, red, Savoy, and Napa, cabbage can be used in a multitude of culinary applications,...
Chia Seeds
Chia Seeds. Chia seeds are small, nutrient-packed seeds derived from the Salvia hispanica plant. There are primarily two varieties of chia seeds—black and white —both of which are commonly used in culinary applications. The versatility of ...
Dates / Date Fruit
Dates are sweet, nutrient-dense fruits harvested from the date palm tree (Phoenix dactylifera ). They come in various types, with Medjool and Deglet Noor being among the most popular varieties. However, my favorite is the dried Parnoosh date....
Flax Seeds
Flax seeds are small, nutrient-rich seeds derived from the flax plant (Linum usitatissimum). There are primarily two varieties of flax seeds—brown and golden—both of which are commonly used in culinary applications. Flax seeds are recognized for m...
Garlic
Garlic is a flavorful bulb from the Allium sativum plant, renowned for its culinary and medicinal uses. There are several varieties of garlic, including softneck and hardneck types , each with distinct flavors and characteristics....
Lentils
Lentils are part of the legume family and technically pulses like most peas and beans. The American Institute for Cancer Research says that "Pulses contribute to a diet for lower cancer risk and better overall health in several ways. " The...
Oats
Oats are a nutrient-dense whole grain known for their versatility and health benefits. Available in various forms such as rolled, steel-cut, and instant, oats can be used in everything from hearty breakfasts to baked goods. Their mild flavor makes...
Onions
Onions are a widely used bulb vegetable from the Allium cepa plant, available in several varieties, including yellow, red, sweet, and white onions . Onions are incredibly versatile; they can be used raw in salads, sautéed for flavor, or caramelized ...
Pumpkin Seeds
Culinarily, pumpkin seeds have an extremely mild, slightly nutty flavor that complements a variety of dishes. They are also a healthy whole food source of fat and when ground up they are a great thickener or as an addition to a powdered or granulated...
Raisins
Raisins are simply dried grapes that become smaller, shriveled, and shelf-stable. They have a relatively neutral flavor with mild caramel undertones. The texture is chewy, and sweeter in flavor compared to fresh grapes. Raisins add sweetness without...
Sesame & Tahini
Sesame seeds are tiny, nutrient-packed seeds derived from the Sesamum indicum plant, available in both white and black varieties—although white are actually just hulled black sesame seeds. Known for their rich, nutty flavor, sesame seeds a...
Spinach
Spinach is a nutrient-dense leafy green with over 30 varieties cultivated worldwide. Of these, several are commonly used in culinary applications, including Savoy, flat-leaf, and semi-savoy types. The versatility of spinach is...
Sunflower Seeds
Culinarily, sunflower seeds offer a mild, nutty flavor that complements a variety of dishes. They are also a healthy whole food source of fat and when ground up they are a great thickener or as an addition to a powdered or granulated ingredient....
Tomatoes
Tomatoes are a popular botanical fruit and culinary vegetable from the Solanum lycopersicum plant, available in various varieties, including Roma, cherry, grape, beefsteak, and many more common and heirloom varieties. They are incredibly...