Balanced Nutrition

Healthy food spotlight: beets

Annessa Chumbley, RD, Nutrition Expert
Fresh Beets laid on a counter

You may have grown up hating beets, only to find out that if they are prepared and cooked properly, they are absolutely delicious! Beets offer as many health benefits as they do tasty combinations.

What Are Beets?

Beets are a root vegetable, and their leafy greens can also be eaten. They are believed to have originated along the Mediterranean Coast, and are popular in the heart-healthy Mediterranean Diet.

Beets have a deep, complex flavor that is rich and earthy. They are naturally sweet, so roasting is a delicious way to try them as it caramelizes the beet’s natural sugar content and brings out the sweetness. And of course, they have a vibrant color! They contain a pigment called betalains, and it is often used for dyes.1 Because of their vibrant color and rich flavor, beets are also a great way to bring dishes and recipes to life.

Picking, Storing, and Preparing Beets

Beets laid on a plate

Nutritional Content of Beets

Beets are low in calories and a great source of many nutrients, including fiber, folate, and vitamin C.2 They are also packed with antioxidants (evident by their deep, intense color), which are beneficial nutrients that neutralize harmful free radicals in the body.3 Beets are also being studied for their possible positive effects on blood pressure, inflammation, and digestive health.4

In a 100-gram serving of beets (about 3.5 ounces), you will receive:2

How to Cook Beets

Beets can be roasted, baked, broiled, sautéed, steamed… and even eaten raw! If you’ve never had or enjoyed beets before, perhaps the best way to try them is to roast them. Roasting brings out the sweet flavor, gives the edges a good crunch, and makes them irresistible.

Here are some ways to include them in your meal rotation:

Sweet Beet Smoothie

Get all of the health benefits of beets in a smoothie that will boost your morning!

Instructions: Put all ingredients in the blender and blend until completely smooth. Add ice and pulse. Add more coconut water if needed!

Drink immediately! If drinking it post-workout or for a meal, feel free to add a scoop of all-natural vanilla protein powder.

Annessa Chumbley

About the Author

Annessa RD is a mom, dietitian, TV anchor, recipe creator, and spokesperson, who cares deeply about encouraging and inspiring people to live their healthiest, happiest lives, and is known for her engaging & conversational style. Annessa uses her background in weight loss coaching to help patients and clients transform their lives and make cooking easy, fun and irresistible. Annessa's health tips and recipes have been featured on morning shows and in print media all over the country, including the Hallmark Home and Family Show, Women's Health, Forbes Online, and Pop Sugar.

When she isn’t in her kitchen making (messy) memories with her kids, Annessa is the co-host of the WISHTV's Indianapolis afternoon talk show, “All Indiana," where she shares inspiring stories, real life issues, and some of her signature, delicious recipes. Annessa can be found on Facebook and Instagram @AnnessaRD, and on her website for e-cookbooks and tips -

Learn More about Annessa Chumbley

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The opinions provided in this article are those of the author alone, and in no way imply an endorsement by Gelesis Inc. The information in this article should not be used as a substitute for talking with your healthcare professional. Always talk with your healthcare professional about diagnosis and treatment information.