Is Beetroot Carrot Juice Good For Weight Loss? Here's What Nutritionists Say
Loaded with antioxidants, fibre and nutrients that promote digestion, detox and satiety, this humble blend is steadily winning hearts in nutrition circles. Let's take a deeper look into what makes it so popular among wellness experts.
Also Read: 8 Monsoon Diet Tips You Must Follow For Good Health
Beetroot Benefits: Why Nutritionists Swear By This Crimson Superfood
Beetroot is more than just a vegetable to add to your salads and sabzis. It is rich in nitrates, which have been shown to improve blood flow, lower blood pressure and increase stamina - three key benefits for those trying to stay active during their weight loss journey. Its vibrant colour comes from betalains, powerful antioxidants that support liver function and reduce inflammation.
According to a study published in the journal Nutrients, beetroot juice may enhance exercise performance and oxygen uptake, making workouts more effective. It is also loaded with iron, folate and potassium, crucial for maintaining energy levels and muscle function while cutting calories.
Dr Ritika Samaddar, Chief Dietitian at Max Healthcare, Delhi, notes that beetroot's high fibre and low-calorie content "make it ideal for those looking to feel full without overeating". She adds that its mildly sweet flavour reduces cravings for sugary snacks.
Carrots Are Not Just For Salads: What Makes Them A Crunchy Staple In Modern Nutrition
Carrots are packed with beta-carotene (a precursor to vitamin A), biotin, vitamin K1 and antioxidants that support skin, eyesight, and metabolism. According to a study in The American Journal of Clinical Nutrition, regular carrot intake has been associated with reduced waist circumference and improved glycaemic control in overweight individuals.
Mumbai-based nutritionist, Dr Eileen Canday explains that carrots have a low glycaemic index, meaning "they release sugar slowly into the bloodstream, helping prevent cravings and energy crashes." Plus, their fibre supports gut health, which is increasingly linked to weight management.
Also Read: 5 Amazing Things That Happen When You Drink Buttermilk Daily
Photo Credit: iStock
Why Beetroot-Carrot Juice Works For Weight Loss:
Individually, beetroot and carrot are nutrition powerhouses. And together, they complement each other perfectly. The blend creates a juice that is:
Low in calories but high in satiety
Rich in fibre, supporting digestion and metabolism
Full of antioxidants, reducing inflammation and supporting liver detox
Naturally sweet, reducing reliance on refined sugar or artificial additives
A study published in the journal Food And Function found that participants who consumed beet-carrot juice daily for eight weeks experienced improvements in body composition and lipid profile, especially when paired with moderate physical activity. It is also hydrating, which helps curb unnecessary snacking often mistaken for hunger.
How To Make It: A Simple 5-Minute Recipe
You don't need fancy gadgets or imported ingredients to enjoy this juice. Here's a basic recipe for you to try at home.
Ingredients:
2 medium-sized carrots, peeled and diced
1 large beetroot, peeled and chopped
1/2 cup chilled water
Juice of 1 lemon
A pinch of kala namak
A few mint leaves (optional)
Method:
Blend all the ingredients until smooth.
Strain if you prefer a lighter texture.
Garnish with mint.
Serve chilled, ideally on an empty stomach in the morning.
Pro tip: For extra zing, add a slice of ginger or a dash of cinnamon - both known to support digestion and metabolism.
Also Read: 6 Drinks That Can Help You Get Rid Of Belly Fat
Note Of Caution: Enjoy, But Wisely
Beetroot carrot juice is a wonderful addition to your diet, but balance is key. It contains natural sugars, so excess consumption might spike blood sugar in sensitive individuals.
Here are some things to keep in mind:
Limit to one glass a day, especially if you have diabetes
Watch for beeturia (reddish urine) - harmless but surprising
Always pair dietary changes with movement and hydration
Pregnant individuals or those on medication should consult a doctor before making it a daily habit.
Conclusion: A Small Change With Big Payoff
Losing weight does not mean saying goodbye to flavour. Beetroot carrot juice offers a delicious, affordable and friendly way to boost wellness. It supports digestion, keeps you full for long, and gives your metabolism a gentle nudge in the right direction.
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