Beetroot offers several health benefits that may include better heart health, improved athletic performance as it boosts oxygen to muscles, increased digestive health, and supports liver detoxification. It helps in regulating the blood pressure, fights inflammation, and offers required nutrients for improved skin and hair. The nutrient-rich superfood supports formation of red blood cells.
But, do you know the best way to eat beetroot and whether it will offer maximum benefits in raw form or boiled? It will entirely depend on your health goals, taste choice, and toleration to digest. When it comes to raw beetroot, they can offer higher amounts of nutrients particularly the heat-sensitive vitamin C and antioxidants like betalins. Beetroots can be an excellent choice if you desire to enhance detoxification, boost stamina, and regulate blood pressure control. Boiling it will help in bringing down oxalates and make easier to digest for individuals with sensitive stomach or prone to develop kidney stones. Lets us explore benefits of raw beetroot vs boiled beetroot below:
Higher Nutrients Availability: When you consume beetroot in raw form, it will remain rich in vitamin C, folate, and belatins as they are heat-sensitive and may evaporate upon boiling. Cooking has the potential of reducing the folate amount by approximately 25%, according to a report published in NDTV Food. If your target is higher nutritional absorption, raw will be ideal.
Stronger Antioxidants: Raw beets will offer much more powerful antioxidants as a result of retained betalins and polyphenols. Antioxidants and betalins help in supporting liver detoxification, wards off inflammation, bring down oxidative damage in cells that may come down after cooking.
Regulates Blood Pressure: It is an excellent source of nitrates that can convert to nitric oxide and helps with blood vessel relaxation. According to various studies, raw beetroot can lower blood pressure more effectively as a result of increased nitrate levels.
Supports Detoxification: The vegetable boosts phase 2 liver detoxification enzymes and enhances bile flow as a result of increased betaine and fibre. Cooking can bring down this effect. If you target is detoxification of liver, raw beetroot will be better.
Recently, Onlymyhealth, a Jagran New Media Product, shared the best ways to consume the vegetable.
Easier to Digest: Cooked beets are easier to digest especially for individuals struggling with bloating, sensitive stomachs, and gas. The heat impact can help in softening the fibres and rupture some hard plant compounds thus making them easier to process and less likely to irritate the gut.
Safer For Individual With High Risk of Developing Kidney Stones: Beetroots are rich in oxalates that can lead to development of kidney stones to vulnerable individuals group. Boiling the vegetable will leach out oxalates into water thus making it safer for people having history of kidney stones.
Better For People With Diabetes: Fibre presence in raw beets will be higher and boiling will enhance the presence of resistant starch and soluble fibre that can slow down absorption of glucose. It will be beneficial for individuals suffering from diabetes or who desires effective sugar management.
Improved Shelf Life: Cooked and refrigerated beetroots will have a better shelf life when compared with raw one as they can oxidise faster. Boiled beets will be easier to prepare, consume, and suitable for those leading hectic lifestyles.
Both the forms have their own advantages. If your goal is to get higher nutrients with better liver health, you should consume raw beets. On the other hand, if you are prone to developing kidney stones and aiming for easier digestion and safer oxalate levels, go for the boiled version.
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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