When is the last time that you’ve eaten a beet? Chances are it’s been a long time, and it’s even possible that you’ve never eaten one. The reality is that beets are easily one of the most disliked vegetables out there (yes, even more than broccoli).
While this humble root vegetable might not win any popularity contests, that doesn’t mean that it doesn’t hold any value. In fact, beets are a nutritional powerhouse and hold a wealth of health benefits.
The good news is that you don’t have to eat beets in order to experience these benefits. Both beet powder and beet juice can provide the benefit of beets in a much more convenient (and delicious) package. But which one is best, and how can you get more of them in your life? Let’s dig deeper and uncover the truth about these two beet products.
What Are the Benefits of Beets?
Beets, with their vivid hue and rich, earthy flavor, are more than just a feast for the senses. They're a veritable treasure trove of nutrients that can support your health from the inside out.
Here are a few reasons why you may want to eat more beets.
Supports Blood Pressure
Beets are an excellent source of dietary nitrates. These compounds are converted into nitric oxide in the body, a molecule that relaxes and dilates blood vessels, supporting healthy blood flow and encouraging a healthy blood pressure.
Antioxidant Properties
Beets are rich in betalains, a unique class of antioxidants that give these root vegetables their characteristic red color. These powerful compounds can help protect your cells from oxidative stress and damage, contributing to overall health and well-being.
Enhanced Athletic Performance
The dietary nitrates in beets don't just support cardiovascular health. They can also encourage oxygen flow to your muscles, supporting athletic performance and endurance. So, whether you're an athlete or just enjoy a good workout, beets could be your secret weapon for better performance.
Rich Nutritional Profile
Beets are a nutritional powerhouse, boasting high levels of fiber, vitamin C, and essential minerals such as potassium and manganese. Eating them is a great way to boost your nutrient intake and support your overall health.
Supports Liver Health
The same betaines that we mentioned earlier can also help protect the liver from toxins and encourage its overall health. Your liver is important for detoxification, nutrient metabolism, and many other bodily functions, so keeping it healthy is essential.
Promotes Digestive Health
The high fiber content in beets aids digestion, supporting a healthy gut. A healthy digestive system is key to nutrient absorption, immune health, and overall well-being.
How Is Beet Powder Made?
Creating beet powder isn’t just a process — it's an art form that requires precision, care, and attention to detail. It involves a series of meticulous steps designed to preserve the natural goodness of beets while making them more convenient to use.
The journey to beet powder begins in the field. Only the ripest, highest-quality beets are chosen for the process. This step ensures that the resulting powder is packed with the maximum nutritional value.
Once harvested, the beets undergo a thorough cleaning to remove any dirt or impurities. This step is key to maintaining the purity of the beet powder.
The cleaned beets are then peeled and sliced thinly. This not only makes the dehydration process easier but also ensures a finer, smoother powder.
The beet slices are dehydrated, usually at a low temperature, to preserve their nutritional value. This step removes all moisture, preparing the beets for the final transformation.
The dehydrated beet slices are then ground into a fine powder. This powder retains much of the nutritional value of the original beets in a form that's easy to use.
What Are the Benefits of Beet Powder?
Unlike fresh beets, beet powder can last for years when stored correctly, making it a reliable pantry staple. The dehydration process also concentrates the nutrients found in beets, making beet powder rich in vitamins and minerals.
Plus, due to its lightweight and compact form, beet powder is easy to store and carry, making it perfect for travel or for those with limited storage space. Beet powder can also be easily added to a variety of dishes and drinks, from smoothies and soups to baked goods, making it a convenient way to boost your nutrient intake.
What Are the Limitations of Beet Powder?
Although the dehydration process concentrates many nutrients, some may be lost during the process. Some beet powder products may also contain additives or fillers. Always choose a reputable brand and read the label carefully. Finally, due to the processing it undergoes, beet powder can often be more expensive than fresh beets.
How Is Beet Juice Made?
Creating beet juice is a simple process compared to beet powder.
The process begins with the selection of fresh, high-quality beets. These are then cleaned thoroughly to remove any dirt or impurities, ensuring that the resulting juice is pure and clean.
The cleaned beets are peeled and chopped into smaller pieces. This step prepares the beets for the juicing process, making it easier to extract the juice.
The chopped beets are then put through a juicer. The resulting juice is strained to remove any remaining pulp, leaving behind a smooth, nutrient-rich beverage.
Depending on the intended shelf life of the product, the beet juice may undergo pasteurization. This process can extend the juice's shelf life, but it's important to remember that it may also affect the nutrient content.
What Are the Benefits of Beet Juice?
One of the key benefits of beet juice is its absorbability. The body can quickly absorb the nutrients from beet juice, making it an efficient way to boost your nutrient intake.
Beet juice also provides hydration along with nutrients, making it a great choice for those who need to up their fluid intake. Beet juice can even be consumed directly, making it a convenient option for those on the go.
Beet juice can also be used in a variety of recipes, from smoothies to soups, providing a nutritional boost and adding a unique flavor. Fresh beet juice offers a unique, refreshing taste that's hard to beat.
What Are the Limitations of Beet Juice?
Unlike beet powder, beet juice has a shorter shelf life and must be consumed within a few days of preparation. Juicing also removes most of the fiber from beets, which is a key component for digestive health.
Plus, beet juice can be high in sugar, which may be a concern for those monitoring their sugar intake. Finally, storing beet juice requires more space than beet powder, which may be a concern for those with limited storage space.
How Are Beet Powder and Beet Juice Used?
Whether you choose beet powder or beet juice, one thing is certain: beets are incredibly versatile. Their unique flavor and rich nutrient profile make them a fantastic addition to many of your favorite dishes and drinks.
Culinary Uses for Beet Powder
Here are a few ways you can use beet powder in cooking:
- Smoothies and shakes: Adding beet powder to your smoothies or protein shakes not only provides a nutritional boost but also adds a vibrant color that makes your drinks instantly social media-ready.
- Baking and cooking: Beet powder can be incorporated into a wide range of recipes, from pancakes and muffins to soups and stews. It's an easy way to increase the nutritional value of your meals.
- Natural food coloring: Looking for a natural alternative to artificial food colorings? Beet powder is a great choice. It offers a vibrant red color that can make your dishes visually stunning.
Culinary Uses for Beet Juice
While it’s used differently than beet powder, beet juice is just as handy in the kitchen. Here are a few ways you can incorporate it into your meals:
- Plain beet juice: Enjoy the fresh, unique taste of beet juice straight up. It's a refreshing and nutritious drink that can be enjoyed at any time of the day.
- In soups and sauces: Beet juice can add a nutritional boost and a splash of color to your soups and sauces. It's an easy way to make your meals healthier and more appealing.
- In cocktails or mocktails: Beet juice makes a fantastic base for cocktails or mocktails. Its sweet, earthy flavor pairs well with a variety of spirits and non-alcoholic beverages.
How Do Beet Powder and Beet Juice Compare Nutritionally?
When it comes to nutrition, both beet powder and beet juice pack a powerful punch. However, there are a few key differences.
Vitamin and Mineral Content
Because of the dehydration process it undergoes, beet powder may contain more concentrated levels of vitamins and minerals. Beets are roughly 88 percent water, so removing that water will leave behind the nutrients in a much denser and more concentrated form.
Antioxidant and Phytochemical Concentration
Both beet powder and beet juice are rich in antioxidants. However, the concentration of these helpful compounds can vary depending on the processing methods. While both forms are good for you, the levels of antioxidants and phytochemicals might be slightly higher in beet juice due to less processing.
Caloric and Sugar Content
When it comes to calories and sugar content, beet juice can be higher compared to beet powder. This is because the juicing process concentrates the natural sugars found in beets. If you're watching your sugar or calorie intake, beet powder might be a better choice.
How About Cost, Availability, and Sustainability?
Beet powder can be more expensive than fresh beets or beet juice. The process of dehydrating and grinding the beets into a fine powder involves more steps, which can add to the cost.
However, considering the concentrated nutrient content and longer shelf life, many find the cost of beet powder to be a worthwhile investment in their health.
Additionally, every product we consume has an environmental footprint, and beet products are no exception. This footprint includes factors like production, transportation, and storage.
Beet powder, due to its longer shelf life and lightweight, may have a smaller environmental footprint compared to beet juice. It requires less refrigeration, which saves energy, and its lightweight nature makes transportation more fuel-efficient.
How Can You Add Beets to Your Diet?
At L'Evate You, we make it easy for you to enjoy the benefits of beets. Our Alert & Focus and Digestive Health gummies, powered by our unique M-Charge Complex, are delicious additions to your health regimen and, as a bonus, feature beetroot powder.
Alert & Focus
Nourish your brain with our Alert & Focus gummies. Designed to support cognitive functions like learning and memory, these gummies are great for those busy days when you need an extra boost of focus.
Digestive Health
Your gut health is important for your overall wellness. Our Digestive Health gummies, packed with powerful probiotics, are designed to support your digestive system and encourage your energy production.
The Takeaway
Beet powder and beet juice each have their unique pros and cons. The choice between the two depends on your individual needs, lifestyle, and preferences.
Remember, a healthy lifestyle is a journey, not a destination. Whether you choose beet powder, beet juice, or our specially formulated gummies, you're taking a step towards better health.
Sources:
Poll Reveals Americans’ Favorite – and Most Hated – Vegetables | Morning | WDRB
Biological Properties and Applications of Betalains | PMC