The search for the most efficient and sustainable weight loss methods has led people to seek the support of natural foods. Among such foods, beetroot has received attention for its potential health benefits. This root vegetable is not only a favourite because of its earthy taste and deep crimson colour but also because of its numerous nutritional properties. Social media claims that correctly adding this vegetable to your diet can help you lose weight. However, does beetroot actually help in weight loss?
In an exclusive with the editorial team of Onlymyhealth we asked our expert, Pooja Singh, Dietician at ShardaCare, Health City - Noida, the same and here is what she shared with us.
How Beetroot Supports Weight Loss
Beetroot is low in calories, and nutrient-dense food rich in all the essential vitamins and minerals. Besides, beetroot is rich in antioxidants, like betalains, and contains nitrates that have been associated with many health benefits. Here are a few ways how it aids in weight loss:
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1. Low in Calories
Beetroot contains minimal calories in nature, therefore they are very ideal in calorie-controlled dieting. In order to lose those extra kilograms. a calorie deficit is achieved by consuming calorie-reduced diets and beetroot stands your best friend in that case.
2. Contains Dietary Fiber
Dietary fibres found in the beetroot increase the feeling of fullness which results in reduced overall calorie intake. It supports healthy digestion. In fact, it also subsides the problems of bloating– which makes an individual feel like carrying more body weight–after a consistent yet healthy consumption.
3. Enhances Exercise Efficiency
Beetroot is famous for its nitrate content, which can improve blood flow and oxygen delivery to muscles. Studies have indicated that the consumption of beetroot or beet juice before a workout improves stamina and efficiency in exercise, allowing you to burn more calories.
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4. Regulates Blood Sugar Levels
Stable blood sugar is very important for preventing overeating and cravings. The natural sugars in beetroot are released slowly and prevent sudden spikes and crashes that always lead to unhealthy snacking.
5. Detoxifying Properties
Beetroot contains betalains, i.e. the compounds that support liver detoxification. A healthy liver is important for metabolising fats and keeping the weight stable.
How to Incorporate Beetroot Into Your Diet
- Begin your day with a glass of freshly prepared beetroot juice
- Include grated or roasted beetroot in your salads.
- Blend beetroot with fruits like berries or bananas for a nutrient-dense smoothie.
- Make yourself a warm bowl of beetroot soup, especially during colder months.
- Try beetroot chips as a healthier alternative to potato chips.
Precautions
While beetroot is safe for almost everyone, excessive consumption can lead to beeturia, where urine changes colour to pink or red. People prone to developing kidney stones should also limit their consumption of beetroot due to its high oxalate content.
Bottomline
Beetroot is a good weight loss ally when you are also on a healthy diet and engaging in regular exercise. The low-calorie, high-fibre, and nutrient-dense profile makes it ideal for those looking to lose weight healthily. Whether you prefer it raw, roasted, or in juice form, consumption of beetroot may help you achieve your desired weight loss. However, remember that no food will ever be that magic pill that makes one lose weight. All this calls for a more holistic approach to losing and maintaining weight through mindful eating, being physically active, and getting adequate sleep.