Should beetroot be eaten raw or cooked? What is the right way to include it in the diet, know here

Beetroot is also known as a root vegetable, which plays an important role in helping us live a healthy lifestyle, from boosting immunity to improving blood flow and blood pressure.

Raw beetroot is a low-calorie, nutrient-dense root vegetable that is rich in fiber, antioxidants and essential vitamins.

What is the right way to eat Chukandar: Rich in nutrients like folate, iron, potassium and vitamin C, beetroot is known for its deep red color and impressive health benefits. Beetroot, also known as a root vegetable, plays an important role in helping us live a healthy lifestyle, from boosting immunity to improving blood flow and blood pressure. A study published in 2021 by the National Library of Medicine examined the effects of daily consumption of raw red beetroot on metabolic markers and brain functioning in individuals with type 2 blood sugar. It was found that regular consumption of raw beetroot for 8 weeks helped reduce fasting blood sugar, glycosylated hemoglobin (HbA1c), apolipoprotein B100, liver enzymes (AST and ALT), homocysteine levels and both systolic and diastolic blood pressure.

In addition, an impressive increase in total antioxidant capacity and improvement in cognitive function tests were observed. This study also suggests that consuming raw beetroot can help control type 2 blood sugar. However, a section of experts also believe that cooked beetroot is also healthy. In such a situation, let us know what is the right way to eat beetroot.

What is the right way to eat beetroot – What is the right way to eat beetroot

Nutrients of raw beetroot

• Raw beetroot is a low-calorie, nutrient-dense root vegetable, packed with fiber, antioxidants and essential vitamins.
• Let us tell you that per 100 grams of raw beetroot contains 43 calories, 9.6 grams carbohydrates, 2.8 grams fiber, 6.8 grams sugar, 1.6 grams protein and 0.2 grams fat.
• It also contains 109 micrograms of vitamin B9, 4.9 milligrams of vitamin C, 325 milligrams of potassium, 0.8 milligrams of iron and 23 milligrams of magnesium.

Benefits of eating raw beetroot

• Raw beetroot is rich in antioxidants, especially betalains, which help reduce inflammation and protect against oxidative stress.
• The nitrates present in raw beetroot can help lower blood pressure and increase stamina. This can be a good diet for athletes.
• It is also said that raw beetroot is high in vitamin C, which helps in strengthening the immunity and improving skin health.

Nutrients in Cooked Beetroot

• Per 100 grams of cooked beetroot, there are 44 calories, 10.0 grams of carbohydrates, 7.0 grams of sugar, 2.0 grams of sugar, 1.7 grams of protein and 0.1 grams of fat. It also contains about 80-100 micrograms of vitamin B9, 300-325 milligrams of potassium, 20 milligrams of manganese and 0.7-0.9 milligrams of iron.

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Benefits of cooked beets

• It is said that cooking softens the fibres present in beetroot, making it easier to digest.
• Additionally, cooking retains important minerals like potassium, iron and magnesium, which may prove helpful in heart health, oxygenation and muscle function.
• Boiling retains a good amount of folate, which is essential for cell repair and brain function.
• While boiling beetroot reduces some antioxidants and vitamin C due to the heat, it still contains nitrates, which help in balancing blood pressure and improving blood flow.

Eat beetroot cooked or raw

According to experts, raw beetroot contains more nutrients, especially vitamin C and antioxidants. But cooked beetroot breaks down the fiber, making it lighter on the stomach. On the other hand, if you roast or boil them, their natural sweetness increases. However, some water-soluble vitamins (such as folate) are reduced due to heat. This concludes that raw beetroot is more beneficial.

Include beetroot in your diet in these 4 ways - Include beetroot in your diet in these 4 ways

• If you are thinking of eating it raw, then consume it by mixing it in juice or smoothie. You can also consume raw beetroot by mixing it with apple, carrot or orange to make a fresh detox drink. You can also eat it by mixing it in salad.
• Those who like to eat cooked beetroot can try beetroot sabzi or stir-fry.
• You can also use it as stuffing for parathas.
• The fourth way is that cooked beetroot can be eaten by using it in cake or brownies.

Disclaimer: This content including advice provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NewsCrab does not claim responsibility for this information.

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