Beets

Vegetables
Written By Brittyn Coleman, MS, RDN/LD

What are Beets?

  • Beets are harvested in the fall and winter which is when they are considered in season and affordable. They can typically last up to 3 weeks when stored in a cool dry place. Longer cooking times can  bring out a sweeter flavor if your child doesn’t like a bitter taste. [7] 

  • Beets are considered a root vegetable and come in a variety of colors like white, yellow, bright red, and dark purple. Small beets (about a half inch in diameter) are good for eating raw. Medium to large sized beets are best for cooking. Very large beets (more than 3 inches in diameter) can be too woody for consumption. [6] 

  • Beets have phytochemicals which may protect against certain cancers. [5] Beets are also a good source of fiber and can help kids who have trouble with constipation. 

  • There are a variety of ways to enjoy beets such as in a smoothie, in hummus or as chips. The natural dye of beets can also be added to icing! Just be careful, the natural dye can stain your hands.

 
 

Nutrient Breakdown

Beets are a great source of:

Ways to Enjoy Beets

  • In a salad (coleslaw or green salads)

  • In a dip or soup

  • In a potato hash (like latkes)

  • Sliced thin in a sandwich

  • Pickled

  • Beet hummus

  • Beet chips

  • Roasted, steamed, boiled or spiralized

  • Beet juice 

    • The juice can also be used as a natural dye for cakes, icing, sauces, jams and ice-cream.

  • In a smoothie

  • In baked goods (like these Beet Pancakes!)

Beet Alternatives

If your child doesn’t like beets yet or they are sensitive to them, here are some alternatives that are similar in nutritional value [6]! 

Food Reactions

The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options. 

DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.

Beets & Autism in the Research

There are no current studies on autism and beets.

Beets and High Blood Pressure

  • A systematic review showed that beetroot juice might be an easy, evidence-based way to reduce blood pressure. This is because of a naturally occurring substance in certain plant foods such as beets, spinach, celery and lettuce called nitrate. Naturally occurring nitrate is different from the food additive “nitrate” which is added to processed meats (deli meat, bacon, sausage, etc.). Older adults seem to have a lower response to beetroot juice supplementation. More research is needed on this age-dependent variation. [1]

Beets and Gut Health

  • A cup of raw beets provides ~3.81 grams of fiber, which provides >25% of the daily recommended value! [2]

  • Fiber is essential for gut health and helps reduce high cholesterol, risk for heart disease and type 2 diabetes, helps us to feel full longer and promotes bowel regularity. [2] 

Beets and Cancer Protection

  • Beets have phytochemicals, which naturally occur in brightly colored fruits and vegetables, whole grains and beans. Phytochemicals may decrease risk for certain cancers. [5]

  • Red beetroot is said to be a potent antioxidant making it potentially protective against cancer. Antioxidants increase the protection against free radicals which can cause cell damage in the body.  [3]

Beets and Intense Physical Activity

  • A study done on adolescents with a BMI of >30 showed that beetroot juice may help counteract early fatigue during intense exercise. It may prove to be beneficial for children who are obese to help increase physical activity. [8]

  • [1] Bonilla Ocampo DA, Paipilla AF, Marín E, Vargas-Molina S, Petro JL, Pérez-Idárraga A. Dietary Nitrate from Beetroot Juice for Hypertension: A Systematic Review. Biomolecules. 2018 Nov 2;8(4):134. doi:10.3390/biom8040134. PMID: 30400267; PMCID: PMC6316347. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316347/ 

    [2] Ellis MS, RDN, LDN E. Fiber. fiber. https://www.eatright.org/health/essential-nutrients/carbohydrates/fiber. Accessed February 8, 2023. 

    [3] Tan ML, Hamid SBS. Beetroot as a Potential Functional Food for Cancer Chemoprevention, a Narrative Review. J Cancer Prev 2021;26:1-17.  https://doi.org/10.15430/JCP.2021.26.1.1

    [4] Fooddata Central Search Results Beets, raw. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients. Published April 1, 2019. Accessed February 8, 2023. 

    [5] Phytochemicals (Phytonutrients) as Part of Your Cancer Diet. Stanford Health Care (SHC) - Stanford Medical Center. https://stanfordhealthcare.org/medical-clinics/cancer-nutrition-services/reducing-cancer-risk/phytochemicals.html. Accessed February 8, 2023. 

    [6] Beets - UCSD Center for Community Health. UC San Diego Center for Community Health. https://ucsdcommunityhealth.org/wp-content/uploads/2017/09/EducatorNewsletter_Beets.pdf. Accessed February 8, 2023. 

    [7] Digging up a healthy treat. Have A Plant. https://fruitsandveggies.org/stories/iv-for-010912-carrie-taylor/. Accessed February 8, 2023. 

    [8] Rasica L, Porcelli S, Marzorati M, Salvadego D, Vezzoli A, Agosti F, De Col A, Tringali G, Jones AM, Sartorio A, Grassi B. Ergogenic effects of beetroot juice supplementation during severe-intensity exercise in obese adolescents. Am J Physiol Regul Integr Comp Physiol. 2018 Sep 1;315(3):R453-R460. doi: 10.1152/ajpregu.00017.2018. Epub 2018 Apr 25. PMID: 29693429. 

Authors

KeyVion Miller RDN, LD/N

Edited and Reviewed by Brittyn Coleman, MS, RDN/LD, CLT

Brittyn Coleman, MS, RDN/LD https://www.autismdietitian.com
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