Did You Know? Beetroot Nutrition – Myths vs Facts
- ForestFoods
- Sep 12
- 3 min read
Beetroot is one of those vegetables that people either love or avoid, often because of misconceptions about its taste, sugar content, or “detox” claims. Yet beneath its earthy flavor and vibrant color lies a powerhouse of nutrients that have supported health for centuries.
At ForestFoods, we believe in demystifying nutrition and making healthy eating both practical and accessible. So today, let’s take a closer look at some of the most common myths and facts about beetroot, and discover why it deserves a regular spot in your VegBox.
Myth 1: Beetroot is too high in sugar, so it’s unhealthy
Fact: Beetroot contains natural sugars, but that doesn’t make it unhealthy. A one-cup serving of boiled beetroot has about 9 grams of sugar, which is less than what you’d find in a medium apple. Importantly, beetroot is also rich in dietary fiber, which slows down sugar absorption, supporting steady energy levels instead of sudden spikes.
Practical tip: Roasting beetroots brings out their natural sweetness without the need for added sugar. Pair them with tangy cheese or citrus in a salad for a balanced flavor.
Myth 2: Eating beetroot raw is unsafe
Fact: Raw beetroot is not only safe but also highly nutritious. Cooking reduces some water-soluble vitamins like vitamin C and folate, but enjoying beetroot raw, grated into salads, blended into smoothies, or thinly sliced into wraps, preserves more of these nutrients.
Vitamin C boosts immunity and aids collagen production.
Folate plays a vital role in cell growth and development, particularly important for women of childbearing age.
Practical tip: If you’re new to raw beetroot, start small, mix grated beetroot into carrot salads or add a handful to your morning smoothie. Looking for more inspiration? Try our Marinated Chioggia Beet Slaw with Baby Greens & Lemon-Honey Vinaigrette it’s a fresh, flavourful showcase of raw beetroot.
Myth 3: Beetroot only boosts iron levels
Fact: While beetroot does contain iron, it’s not the main reason it’s considered a superfood. Beetroot is particularly rich in dietary nitrates, compounds that help improve blood flow, lower blood pressure, and enhance exercise performance.
This makes beetroot especially interesting for athletes and anyone looking to support heart health. In fact, research shows that nitrate-rich beetroot juice can help improve stamina by making oxygen use more efficient during physical activity.
Practical tip: Drinking a small glass of beetroot juice 2–3 hours before exercise may help boost performance naturally.
Myth 4: Beetroot can detox your body instantly
Fact: No food can detox your body overnight. Your liver and kidneys do the hard work of detoxification daily. That said, beetroot does contain betalains, plant compounds that support the liver’s natural processes and help reduce oxidative stress.
Instead of thinking of beetroot as a “detox cure,” it’s better to view it as a supportive food that contributes to long-term wellness when included as part of a balanced diet.
Practical tip: Add beetroot to hearty soups, grain bowls, or roasted vegetable platters to make it part of your everyday meals.
Beyond the Myths: The Real Benefits of Beetroot
When we move past the myths, the real strengths of beetroot shine:
Heart health: Thanks to nitrates, beetroot supports healthy blood pressure.
Digestive wellness: Its fiber content promotes gut health and regularity.
Brain function: Improved blood flow from nitrates may also support cognitive health, particularly in older adults.
Antioxidant boost: Betalains and vitamin C help combat inflammation and oxidative stress.
These aren’t quick fixes but meaningful contributions to long-term health.
How to Enjoy Beetroot
The versatility of beetroot makes it easy to add to your meals:
Roasted: Enhances sweetness, perfect as a side dish.
Pickled: A tangy way to enjoy it in sandwiches or salads.
Juiced: A nutrient-dense drink, often blended with carrots or apples.
Grated raw: Adds crunch and color to fresh salads.
Soups: Classic in borscht, but also delicious in simple vegetable soups.
Conclusion
Beetroot may be wrapped in myths, but the facts reveal a vegetable full of natural goodness. From supporting heart health and digestion to boosting stamina and offering a rainbow of cooking possibilities, beetroot proves itself as more than just a “detox trend.”
When enjoyed regularly, whether roasted, juiced, or eaten raw, it becomes a simple, sustainable way to nourish both body and community. And with fresh, seasonal beetroots often included in our VegBox, eating well doesn’t have to be complicated. It’s about making small, consistent choices that add up to better health for you and a healthier planet for all.
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