The beetroot, a root vegetable celebrated for its vibrant color and earthy flavor, has transitioned from a simple garden staple to a recognized superfood. Research indicates that incorporating beetroot juice into your diet can yield significant health benefits. Among these, weight loss stands out as a particularly compelling reason to embrace this vibrant vegetable. Beetroot smoothies are a tasty and nutritious way to support your weight loss journey and achieve a slimmer waist. Packed with vitamins, minerals, and fibre, these vibrant drinks can help boost your metabolism and keep you feeling full. Whether you enjoy them as a breakfast option or a refreshing snack, including beet smoothies for weight loss in your diet can make a positive difference.
Health Benefits of Beetroot Juice
Beet juice contains antioxidants, electrolytes, and other compounds that may help support heart and brain health, among other benefits.
Lowering Blood Pressure
Beet juice may help lower your blood pressure. A 2022 meta-analysis notes that nitrate from beetroot juice lowered systolic blood pressure in adults with hypertension. Nitrates are compounds in beet juice that convert into nitric oxide in the blood and help widen and relax blood vessels.
Enhancing Exercise Performance
A 2017 review of research determined that long-term consumption of beetroot juice (over 5-6 days) may have the following benefits: increasing performance in time trials, increasing the amount of time to reach exhaustion, improve cardiorespiratory performance. However, the researchers also noted that combining beetroot juice with caffeine may reduce the benefits, though more research is needed. The results of a 2016 study suggest that consuming 70 mL (one-third cup) of beetroot juice daily for one week may improve exercise tolerance in older adults with heart failure. The researchers noted that participants’ aerobic exercise endurance improved by 24%.
Rich in Antioxidants and Anti-Inflammatory Compounds
Beets get their rich color from betalains, which are water-soluble antioxidants. It also contains other flavonoids and polyphenolic compounds, which may have antioxidant and anti-inflammatory properties. Betalains and other antioxidants may help find and destroy free radicals or unstable molecules in the body, which, in large numbers, can promote inflammation and increase the risk of cancer.
Read also: Health Benefits of Beetroot Juice
Potential Chemoprotective Properties
Other research suggests that beetroot juice has potential chemoprotective properties. This means it may help reduce side effects and damage to the body caused by chemotherapy. This can include fatigue. However, the authors of the review note that additional research is needed, particularly to see if beetroot juice may interact with chemotherapy and other medications.
Source of Essential Minerals
Beets are a good source of potassium, which is a mineral and electrolyte that helps nerves and muscles function properly. Drinking beet juice in moderation can help keep your potassium levels optimal. Your body can’t function properly without essential minerals. Some minerals boost your immune system, while others support healthy bones and teeth. Besides potassium, beet juice provides iron, magnesium, manganese, sodium, zinc, copper, selenium.
Good Source of Folate
Beet juice is a good source of folate. If you’re pregnant, adding folate to your diet can help you get the daily recommended 600 micrograms for pregnant people.
Cholesterol-Lowering Potential
If you have high cholesterol, consider adding beet juice to your diet. The betanin in beetroot juice may help lower LDL, or “bad” cholesterol. A 2020 review noted that beetroot juice may have a beneficial effect on both LDL and and HDL, or “good” cholesterol, according to multiple studies cited. Researchers believe beetroot’s cholesterol-lowering potential is likely due to its phytonutrients, such as flavonoids.
Weight Management
Straight beet juice is low in calories and has virtually no fat. It’s a great option for your morning smoothie. As you start your day, it’ll give you a nutrient and energy boost. But note that it is high in natural sugars.
Read also: Explore Beetroot and Ginger Juice
Beetroot Smoothies for Weight Loss: A Detailed Look
Beetroots, like most vegetables, contain nearly no fat, are low in calories, have high water content, and are a powerhouse of nutrients. It's one of the few vegetables that contain betalains, which gives beetroot its unique, bright hue and several health benefits. That's why this root vegetable is also great for weight loss. Beetroot helps with weight loss because it has fibre and a high water content, which helps you feel full for longer and slows digestion, which can reduce snacking. It even has protein, which can help you build muscle mass and boost your metabolism. Beetroot is a great source of fibre, folic acid, vitamin C, potassium and phytochemical/bioactive compounds like ascorbic acid, carotenoids, phenolic acids, betalains and flavonoids. It is undoubtedly low in calories with a moderate glycemic index, which is beneficial for weight loss. It's been found that the nitrates in beetroots can help improve athletic performance by improving the efficiency of mitochondria. If you're regularly exercising as part of your weight loss plan, this could help improve performance and the calories you burn during the workout. 100g of beetroot has nearly 3g of fibre that would help regular bowel movements. The fibre also supports digestive health, decreases appetite, and promotes feelings of fullness, thereby reducing your overall calorie intake. Depending on what else you add, a beetroot smoothie can be packed full of healthy nutrients and still be low in calories. The beetroot would add a lot of fibre, which would help keep your stomach full. It is, therefore, an ideal choice for anyone trying to lose weight. Beetroot smoothies will also help increase your stamina and endurance so you can exercise longer and burn more calories.
Key Ingredients and Their Benefits
- Beets: Low in calories, nutrient-dense, and rich in fiber. The betalains in beets help neutralize and remove toxins from the body.
- Berries (Strawberries, Blueberries, Raspberries): Excellent sources of antioxidants, which protect cells and may reduce disease risk. Frozen berries are often more nutrient-dense than fresh ones.
- Chia Seeds: Packed with Omega-3 fatty acids, essential for brain function and skin health.
- Tofu: Boosts the smoothie’s protein content, which is essential for weight loss and muscle building.
- Avocado: Rich in healthy fats, vitamin E, vitamin C, vitamin B6, magnesium, potassium, and fiber. Essential for the immune system and gut health.
Smoothie Recipes for Weight Loss
Here are some delicious beet smoothies for weight loss which you can include in your personalised chart of a healthy diet:
Beetroot, Spinach, and Apple Smoothie: This is going to be your favourite beetroot smoothie for weight loss because it will give you energy and allow you to burn more calories. Additionally, it will benefit your skin and hair.
- Ingredients: Beetroot (1 small or medium), Spinach (2 cups raw), Ginger (1-inch piece), Cucumber (100g), Apple (1 small or medium), Ice cubes (2 to 4)
- Method: Chop the beetroot, cucumber & apple. Add all the ingredients to a blender and some water. Blend it for 1 to 2 minutes until smooth in consistency. Pour into a glass & serve.
Beetroot, Banana and Avocado Smoothie: This recipe is a highly nutritious creamy blend of beets, avocado, banana and almond milk, making it a perfect drink for weight loss and skin health.
- Ingredients: Beetroot (1 small), Banana (1 small), Avocado (½), Almond milk (200 ml), Cinnamon stick (1 small stick), Ice cubes (2 to 4)
- Method: Chop the beetroot & banana. Add almond milk & other ingredients in a blender with ice cubes. Blend it for 1 to 2 minutes until smooth in consistency. Pour into a glass & serve it.
Apple, Carrot And Beetroot Smoothie: The sweetness of apples and carrots and the tanginess of lime balance the earthiness and bitterness of beets. This is an antioxidant-rich blend of fruits and veggies.
Read also: Optimizing Beetroot Juice
- Ingredients: Beetroot (1 small), Carrot (1 small to medium), Apple (1 small), Coconut water (200 to 300 ml), Ginger (1-inch piece), Lemon juice (1 tsp), Ice cubes (2 to 4)
- Method: Wash, peel and chop all the vegetables thoroughly. In a blender jar, add all the ingredients & blend well till smooth consistency. Pour into a glass & serve it.
Beetroot, Strawberry and Blueberry Smoothie: This beetroot strawberry and blueberry smoothie is highly nutritious and rich in antioxidants, which have ample health benefits. The presence of strawberries and blueberries makes it even more creamy and delicious.
- Ingredients: Beetroot (1 small), Strawberries (1 cup), Blueberries (½ cup), Banana (1), Almond milk (200 - 300 ml), Greek yogurt (2 tbsp), Vanilla extract (½ tsp)
- Method: Wash, peel and chop all the vegetables thoroughly. In a blender jar, add all the ingredients & blend well till smooth consistency. Pour into a glass & serve it.
Beetroot, Ginger and Orange Smoothie: Orange and ginger add tangy flavor to the smoothie which reduces bitterness of the beetroot. All of these ingredients make this smoothie recipe highly rich in antioxidants and vitamins and minerals.
- Ingredients: Beetroot (1 small), Orange (1 small), Ginger (1 inch), Coconut water (300 ml), Spinach (1 cup), Ice cubes (2 to 4)
- Method: Wash, peel and chop all the vegetables thoroughly. In a blender jar, add all the ingredients & blend well till smooth consistency. Pour into a glass & serve it.
Mango Beetroot Smoothie: This mango beet smoothie recipe will change your mind. It is not only tasty but also healthy as it contains a good amount of nutrients that can be great for effective weight loss plans. If you want your smoothie to taste sweeter, you can also add a spoonful of stevia.
- Ingredients: Beetroot (1 small), Mango (1 small), Coconut water (1 cup), Chia seeds (soaked) (1 tsp), Curd (½ cup)
- Method: First, peel the mango in a bowl and cut it into small pieces, and bring the beetroot to a boil on the other side. Second, take a blender and add chopped mango, beetroot, cottage cheese, fresh coconut water and soaked chia seeds. Now mix all the ingredients well and let it rest for 5 minutes.
Tips for Making the Perfect Beetroot Smoothie
- Beet Preparation: You can use any form of this root vegetable for your smoothie depending on what you have on hand. Raw beets are the most unprocessed and nutrient-rich option. Frozen beets can provide a frosty kick to the smoothie which is quite nice if you like ice-cold drinks. Canned beets in turn are the simplest idea without any prior prep. Raw beet in smoothie recipes might muffle other components with its intensity. Cooked beetroot is softer and easier to blend delivering a smoother texture and sweeter flavor notes.
- Flavor Enhancers: For complexity, you can experiment with different flavors that suit your taste buds. Beets pair well with apples, bananas, mixed berries and citrus fruits. You can also add leafy greens, like spinach or Swiss chard, sweeteners, spices and more.
- Liquid Base: It can be water, milk or Greek yogurt.
- Blending: Making a beetroot smoothie is super simple and lightning-fast if you have a decent blender and pre-cooked beets. Blend everything to your desired consistency. If you enjoy chilled smoothies, add some ice cubes or use frozen beets.
Beetroot and Ginger Juice: A Potent Combination
Beet-ginger juice has a deep color and distinctive flavor. Recent studies show that a mixture of beetroot, ginger, and watermelon juice can increase the chances of a successful pregnancy.
Benefits of Beetroot and Ginger Juice
- Promotes Heart Health: Has high concentrations of nitrate: When you consume dietary nitrates, your body converts them into nitric oxide. Nitric oxide helps dilate blood vessels, so your blood flow accelerates. Has bioactive compounds: These compounds relax the muscles surrounding your blood vessels. Ginger and beetroot juice also abounds in vitamin B9: You may also know vitamin B9 as “folate” or “folic acid.” Basically, folate is essential for producing healthy blood cells.
- Boosts Brain Health: The nitrates: Beetroot-ginger juice promotes brain health because its nitrates enhance blood flow to your brain. And that blood flow is rich in oxygen and nutrients. The antioxidants: These are also essential in overall brain health. Anti-inflammatory properties: This juice can reduce inflammation all over your body, including the brain.
- Enhances Skin Health: The vitamin C in beetroot: Vitamin C boosts your collagen production. The antioxidants in beetroot: We talked about how antioxidants protect the body from oxidative stress before. Well, they also protect your skin, which is the largest organ of the body. The anti-inflammatory nutrients: These anti-inflammatory nutrients in ginger reduce skin inflammation and redness. The juice's antibacterial properties: These also contribute to a healthier skin environment because they prevent bacterial growth.
- Improves Iron Absorption: It has a high vitamin C content: Increasing iron absorption is one of vitamin C’s main “duties” in the body.
- Supports Gut Health: It has anti-inflammatory properties: As a result, this juice keeps your gut environment healthy.
- Aids in Weight Loss: It’s a nutritious choice: The juice is low in calories and fat but rich in essential nutrients. It has dietary nitrates: These substances have been shown to improve exercise performance and endurance. It has anti-inflammatory properties: they are also important for weight loss because they promote digestion and reduce bloating. It has a natural sweetness: This taste can satisfy cravings for sugary snacks.
How to Make Beetroot and Ginger Juice
Peel the beetroot and ginger if you want to reduce their harsh flavors. Place the beetroot, ginger, and apples into your juicer. Enjoy your drink right away. Add a handful of spinach or a celery stick if you’re monitoring your iron absorption or blood sugar levels.
Potential Downsides and Precautions
Potential downsides stem from increasing your nitrate intake above the daily recommended level. This could stimulate the formation of N-nitroso compounds known to be carcinogenic and may cause other adverse effects.
- Beeturia: Your urine and stools may turn red or pinkish after eating beets. This condition, known as beeturia, is harmless.
- Low Blood Pressure: If you have low blood pressure, drinking beet juice regularly may increase the risk of your pressure dropping too low. Monitor your blood pressure carefully.
- Potassium Levels: People with chronic kidney disease and end-stage renal disease may need to follow a low-potassium diet, so consult a healthcare professional before regularly consuming beet juice.