Beetroot, or more simply the red beet, shares many of the characteristics of other vegetables. It’s a fat-free source of nutrients and even contains some protein. However, beets have a unique carbohydrate profile. They contain more sugar than any other vegetable, yet they have only about half the total carbs as starchy vegetables such as potatoes. Thanks to the smaller amount of carbs and 3 grams of fiber, their effect on blood sugar is moderate.
Before You Begin
If the fresh beets you buy still have their greens attached, remove them as soon as you get home, because they drain water away from the beetroot. Don’t throw the greens out; they’re edible just like any other salad green. Choose fresh beets that are smaller than 3 inches in diameter. Once they reach 3 inches, they’re probably overgrown and tough. Canned beets retain the same fiber — but only half the potassium and folate — as fresh beets. If you buy canned beets, go with low-salt brands and rinse the beets to keep the sodium level down.
Folate helps synthesize protein and DNA, which means it’s essential for the normal growth of new cells. A deficiency of folate may result in anemia, as red blood cells can’t mature properly. Getting enough folate keeps levels of homocysteine down in your bloodstream. This is important because high levels of homocysteine increase your risk of cardiovascular disease. Women who may become pregnant need to get the recommended 400 micrograms daily, because folate prevents birth defects of the brain and spinal cord that can occur in the first few weeks after conception. One cup of fresh, cooked beetroot supplies 136 micrograms, or one-third of your recommended daily allowance of folate.