Beet it to beat it: The weight-loss wonders of beetroot juice
B
eetroot (Beta vulgaris rubra), once seen mostly as a salad ingredient or food dye, is now making waves in the health world—especially as a functional food for weight management.
Packed with bioactive compounds like betaines and natural nitrates, beetroot juice offers a wide range of health benefits beyond its earthy flavor and vibrant color.
Why beetroot juice is great for weight loss
While research on beetroot juice's direct role in fat loss is still emerging, its nutritional profile makes it a valuable addition to any weight loss plan.
* Low in Calories: At just 43 calories per 100 grams, beetroot is a great low-calorie food.
* High in Fiber: Whole beetroot supports digestion and satiety—helping you feel full longer.
* Natural Detoxifier: Beetroot contains betaine, which supports liver function and helps your body detox more effectively.
* Boosts Exercise Performance: Thanks to its high nitrate content, beetroot juice increases blood flow and oxygen delivery, enhancing stamina and workout performance.
* Nutrient-Rich: It's loaded with essential vitamins, minerals, and antioxidants—supporting metabolism and overall health.
More than just weight loss
Beetroot's antioxidants help reduce oxidative stress, protect DNA, and lower LDL cholesterol. Its anti-inflammatory effects may also reduce chronic inflammation, which is often linked to obesity and metabolic issues.
How to use it
* Drink 100–200 ml of fresh beetroot juice daily
* For extra flavor and nutrients, mix it with apple, carrot, or ginger.
* Consume it before workouts to boost energy and endurance.
Beetroot is high in oxalates and may cause red-colored urine (beeturia)—both harmless but worth noting. If you have low blood pressure or kidney issues, talk to your doctor first.
Bottom Line: Beetroot juice won't melt fat overnight, but it's a nutritious, natural way to support energy, detoxification, and metabolism—helping you stay on track with your weight loss goals.
Dietitian, Dr Pranjal Kumat
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