Both the beetroot and beet greens are particularly high in fiber.
How much fiber do we need?
Following a high-fiber diet has many health benefits. It has been associated with a lower risk of developing heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Also, it may lower elevated blood pressure and serum cholesterol levels, enhance immune function, and even improve insulin sensitivity.[1]
We should consume at least 28 g of fiber per 2,000 calories. People who consume more calories should consume more fiber as well.
It’s rather unlikely to exceed the maximum safe dose of fiber. Actually, 90% of Americans fail to meet the recommended daily fiber intake!
What’s the fiber content of beetroot?
Beets are pretty rich in dietary fiber. They contain 2.8 g of fiber per 100g.[2]
A big beetroot contains about 2.3 g of fiber, or 8% of the recommended daily intake!
How much fiber is in beet greens?
Not only beet greens are edible, but also, they have a great nutritional value. For instance, they have 3 times more iron than the beetroot. They’re among the best plant-based dietary sources of calcium as well.
Furthermore, they’re pretty low in sugars.
In addition, beet greens are excellent dietary sources of fiber. They contain 3.7 g of fiber per 100g. That’s about 30% more fiber than the beetroot.
Just a cup of beet greens provides 5% of the recommended daily intake of fiber!
Is there any fiber in beet juice?
Actually, beet juice can help us meet our daily fiber needs. It contains about 1.1 g of fiber per 100 mL. A serving provides up to 14% of the recommended daily intake!
You can find 100% organic beet juices, powders, and supplements on Amazon.
What types of fiber are in beets?
The main fiber types in beets are insoluble hemicellulose and soluble pectin. The beetroot contains small amounts of cellulose and lignin as well.[3]
Common foods high in fiber
If you want to boost your daily fiber intake, you should avoid consuming animal-based and refined plant-based foods. They contain no or negligible amounts of fiber.
Only mushrooms, vegetables, fruits, legumes, beans, whole-grains, seeds, and nuts are good dietary sources of fiber.
Beans have the highest fiber content. For instance, a serving of lentils provides more fiber than 50% of the recommended daily intake!
Health benefits of beets
Beets are beneficial for our health. Besides fiber, they’re packed with vitamins, minerals, antioxidants, and nitrates.
Actually, beets are among the richest foods in nitrates. Nitrates may improve endothelial and vascular function, reduce arterial stiffness, stimulate smooth muscle relaxation, and decrease systolic and diastolic blood pressures![4]
Therefore, nitrates in beets are good for the heart.
In addition, the high nitrate content of beetroot may enhance athletic performance and help athletes relieve from muscle soreness in certain types of exercise.
Moreover, beets are packed in antioxidants, which may help prevent DNA damage, reduce LDL-cholesterol. control diabetes, promote wound healing, improve cognitive function, and protect the liver and the kidneys.[5,6]
Furthermore, certain antioxidants in beets, known as betalains, have potent antitumor properties. They inhibit cell proliferation, angiogenesis, while inducing cell apoptosis, and autophagy![7]
