Are Pickled Beets Good For You?
Beetroot is a vegetable that you rarely find in people’s daily diet, but there are numerous health benefits of pickled beets, which should be part of everyday meals.
Mostly they are in dark red, but another type is also there, golden beet, which lacks the vibrant red plant pigment.
Irrespective of color, both types deliver you with the same health benefits.
The only difference is that golden beets contain a good amount of added sugars that make their taste sweeter than red beets.
Beets are a full-fledged nutrient punch that helps stimulate different functions of the body.
Whether as a part of the salad, pickled form, or as a juice, they are helpful in serving you with amazing benefits, so let’s take a closer look at this amazing vegetable.
Different Ways to Consume Beets
You might have seen beets resting on a grocery shelf in several different types.
Either raw or juiced, pickled or sugary beets, these are beneficial in all types.
You can also try different beets recipes to bless your energy levels.
Roast or microwave the sharp slices of red beets to enjoy the soft and salty flavor.
Extract the juice if you want a hydrated feel; you can add some quantity of apple or orange juice to enhance its flavor.
Are you running short of time?
Use canned beets, which are the type of beets that lock the original nutritional content and taste much better than raw ones after facing the process of canning.
Apart from all these, try pickled ones with a sweet and sour profile and fantastic health benefits.
Pickled Beets - The Facts
Just like the fresh beets, pickled beets offer the same benefits with increased shelf life.
Fresh or raw beets are gone through some fermentation or pickling process to make pickled ones.
A solution of salt, sugar, and vinegar, usually apple cider vinegar, makes pickled beets.
After that, they are preserved in cans to avoid spoiling.
Beets contain a concentrated amount of nitrates and saponins; nitrates are known to lower blood pressure enhancing athletic performance
Their dark magenta color increases the presentation of the food.
Pickled beets can be used in salads to add sharp sour flavor or served separately as a single dish.
Pickled beets are the best alternative to fresh beets.
Although pickled beets contain a rich amount of salt and sugar, they can still deliver you great health benefits.
Nutritional Content Of Pickled Beets
Before rushing to the health benefits of pickled beets, have a glimpse on the nutritional value in these sour roots.
These roots maintain a rich quantity of vitamins and minerals even after pickling.
Half cup (100 grams) of pickled beet will serve you with proteins, carbohydrates, fiber, pantothenic acid, and calories.
Beets also contain rich micronutrient content, including;
- Copper
- Manganese
- Riboflavin
- Magnesium
- Folate
- Essential Vitamins – Vitamin C, vitamin A, and vitamin B6
These nutrients help amplify energy levels, strengthen your immune system, and help build and repair bones and tissues.
Healthy compounds In Pickled Beets
Beets contain healthy compounds like flavonoid and polyphenol antioxidants which prevent the spread of different diseases due to free radicals.
Beets contain a concentrated amount of nitrates and saponins; nitrates are known to lower blood pressure enhancing athletic performance.
Daily intake of folate through beets improves growth and heart health.
At the same time, saponins are good for your immune system and heart health.
Pickled beets use unpasteurized vinegar that contains probiotics, beneficial bacteria that help in digestion.
Let’s move to the amazing health benefits offered by pickled beets.
The 7 Health Benefits Of Pickled Beets
Now let’s take a closer look at the main health benefits of pickled beets and how you can benefit from adding them to your plate
1. Improved Heart Health
Pickled beets are a high-nitrate diet converted to nitric oxide by the body.
Nitric oxide helps to dilate the blood vessels, thereby reducing the risk of heart attacks and other cardiovascular diseases by increasing the blood flow.
The increased blood flow results in oxygen-rich blood that will bless your overall health.
Different studies have shown that beetroots tend to lower blood pressure up to 10 mm Hg.
Drinking 1 glass of beetroot juice daily significantly reduces the risk of high systolic blood pressure.
Overweight or older individuals also reduce their blood pressure by consuming beets.
Nitrates are also helpful in stimulating endothelial function responsible for blood clotting and immune function.
Beetroot contains potassium that enhances heart health and lessens the risk of blood clots.
Daily intake of folate vitaminB9 through beet will help eliminate various heart diseases and bring overall improvement to the circulatory system.
2. Pickled Beets Aid In Digestion
Pickled beets contain a wealth of beneficial bacteria; probiotics help treat gut disorders and make the digestion process smoother.
Probiotics help in the easy breakdown of food and aids in the absorption of nutrients.
Probiotics keep you safe from many toxins and harmful bacteria, thereby reducing the risk of many digestive diseases.
Consuming pickled beets is also beneficial in treating gut disorders, mainly; ulcerative colitis, inflammatory bowel disease, and Crohn’s disease.
The unwanted feeling of flatulence, constipation, and bloating can be eradicated by taking reasonable quantities of pickled beets.
3. Beets Are Helpful In Weight Loss
Those looking to shed pounds should consume food that provides a feeling of fullness by reducing appetite.
Pickled beets should be the companion of such people due to some good reasons.
Beets are a rich source of water and fiber, which helps kill cravings and maintain your appetite.
Beets are a healthy option in weight loss as they have low calories and a good amount of proteins.
The nutritional content in one cup of beets is; 2.19g of proteins, 3.81g dietary fiber, and 58.5 calories. These make the beetroot a good vegetable for weight loss.
4. Pickled Beets Enhance Brain Health
Beetroots increase blood flow through vessels, and the increased blood flow will help boost proper brain functioning.
High blood pressure results in stroke and different cognitive diseases.
Eating pickled beets will dilate blood vessels and reduce the risk of different brain diseases
A study of older adults in 2011 shows that there is much-improved blood flow in individuals who consume beets.
The nitrates in beets help stimulate the blood flow in crucial regions of the frontal brain lobe linked with attention and memory.
Consuming beets will increase the oxygenation to the brain, thus slowing the rate of dementia.
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5. Regulate Blood Glucose Levels With Pickled Beets
Pickled beets are effective in regulating blood glucose levels.
Usually, the vinegar used in the fermentation of the pickled beets is helpful in maintaining your blood glucose levels.
Moreover, it is believed that beets are a rich source of nitrates and antioxidants. These nitrates and antioxidants help maintain blood sugar management.
A study in 2014 was made to notice the effect of beetroot juice on blood glucose.
It was clear that drinking a half cup of beetroot juice reduced the post-meal glucose levels to a greater level.
6. Pickled Beets Fight Inflammation
Beets have a great tendency to fight inflammation.
Beets contain a nutrient called choline.
It helps in maintaining the structure of membranes, helps in the absorption of fats, and most importantly, plays a significant role in reducing chronic inflammation.
The anti-inflammatory properties of beets will help to fight against tumors during cancer.
Beets make your body strong due to their anti-inflammatory properties.
Chronic inflammation will spread quickly to your body’s healthy tissues and cause diseases like cancer, diabetes, Alzheimer’s, and several heart diseases.
The adverse effects of chronic inflammation can be removed by taking beets.
A study in 2016 showed that systematic inflammation drops in individuals with high blood pressure by the consumption of cooked and raw beets.
7. Beneficial For Pregnant Women
Along with large benefits, beets are beneficial even for pregnant ladies.
They are locked with a healthy nutrient called vitamin B folate. It is beneficial for the proper development of the baby’s spinal column.
Deficiency of vitamin B folate may lead to severe disorders in babies, particularly neural tube defects.
Neural tube defects are severe congenital disabilities of the brain and spine in the baby.
Adding proper quantities of beets with meals will prevent the risk of these severe conditions.
Beets are also helpful to eliminate symptoms of weakness, fatigue, and anemia in expecting mothers.
Possible Downsides To Pickled Beets
Just like every other food, the consumption of beets is beneficial up to a certain limit.
Consumption of beets beyond a certain limit will leave some side effects on your body.
Although beets provide many benefits, it is recommended to consider your medical profile before adding it to your meals. The possible risks include;
Pickled Beets And Kidney Stones
If you have a history of calcium oxalate kidney stones, then limit beets.
Beets are a rich source of oxalates, so consuming beets, beet powder, or beet juice can create a problem for you.
These oxalates from beets will gather in the kidneys, resulting in the building of kidney stones.
Such patients should avoid beets or limit their consumption to maintain the proper function of kidneys.
Allergic Reaction To Pickled Beets?
Some people are allergic to beets due to food pollen allergy syndrome.
The presence of pollen inside beets will lead to allergic reactions.
Redness, itching, and swelling are the most common symptoms; these are mild and cleared easily.
But some people are severely allergic and may develop anaphylaxis.
In anaphylaxis, the individuals may experience asthma, throat tightness, hives, and bronchospasm.
Such hypersensitive patients should take a diet free of beets to avoid unpleasant events.
If you experience any reaction to pickled beets, contact your healthcare provider straight away.
Side Effects of Pickled Beets In Pregnancy
Undoubtedly, beetroots offer large benefits for expecting mothers, but excessive consumption can also cause side effects.
The existence of betaine in beetroots will lead to vomiting, nausea, and some other gastrointestinal issues to mothers experiencing pregnancy.
Being nitrate-rich food red beetroots can cause fatigue and weakness also.
Pregnant women should consult their doctors before adding beets to their meals.
Risk Of Type 2 Diabetes
Pickled beets have a sufficient quantity of added sugar and salt.
The added sugar may interfere with blood glucose management and result in a spike in glucose levels of blood.
These may also be the cause of developing type 2 diabetes. Salts in pickled beets may cause negative effects on hypertensive patients.
Therefore, such people should have a look over the labels and pick up the ones with no added sugar or salts.
Pickled Beets Could Harm The Liver
The side effects are much less than the benefits of pickled beets. But you should take a reasonable amount to avoid any harmful effects.
Research has shown that overconsumption of beets can cause harm to the liver.
Not only the healthy persons but those experiencing metal accumulating diseases should limit the use of beets.
Health benefits of pickled beets - The Bottom Line
Beets provide you with a variety of health benefits. The percentage of side effects due to consumption of this vegetable is significantly lower.
By adopting a balanced diet and consulting with your doctor, you can enjoy the amazing benefits of this red earthy root.
By reading articles such as this one, you are already on the right track to educate yourself on which foods you should be introducing to your diet.
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