Beets that have been pickled are a time-saving alternative to using fresh beets. They have a far longer shelf life than their fresh counterparts, yet they contain a high concentration of nutrients and provide many of the same health benefits. But pickled beets can often include a lot of salt and sugar, leading you to question whether or not they are genuinely beneficial to your health. Beets are an excellent source of flavonoid and polyphenol antioxidants, both of which work to defend the body against illness by neutralizing immobile molecules known as free radicals. Beets are also an excellent source of vitamin C. Beetroot is regarded as one of the top 10 plants in terms of the amount of antioxidant activity it possesses.
Pickled beets are exceptionally abundant in betalains and betanins, which are two types of polyphenols responsible for the deep red color of this vegetable. But the pickling procedure results in a reduction of 25–70% of the antioxidant levels. As a result, the quantities of antioxidants found in pickled beets are lower than those found in other forms of beets. In addition to being an abundant supply of nitrates, beets are also a good source of saponins. They have been shown to improve immunological function and cardiovascular health, while nitrates aid in blood pressure reduction and promote athletic performance. Good bacteria known as probiotics are found in beets that have been pickled through decomposition or with the help of raw, unprocessed vinegar. Probiotics have been related to increased immune function, as well as enhanced cardiovascular and gastrointestinal wellness.
Pickled beets include probiotics. It can be challenging to track down particular varieties of pickled beets in most supermarkets. This article explores the benefits and drawbacks of consuming beets that have been pickled.
What are the health advantages of pickled beets?
Beets that have been through a process of pickling or fermenting are referred to as pickled beets. They are those that have been preserved by submerging them in an acidic solution before being placed in a sterile jar or can. Pickled beets are typically prepared by submerging them in a mixture of vinegar, sugar, and salt. Some varieties of pickled beets additionally include cloves in the pickling process. The flavor of the pickled beets that are created will be influenced by the kind of pickling liquid that was employed. You may use pickled beets for fresh beets in any dish that calls for beets. They have a hue that is deep magenta, and the brilliant color that they have helps to make any dish look more appetizing.
Pickled beets provide a tangy, earthy flavor to salads, so many people choose to eat them that way. They can also be served as a standalone side dish in their own right. Because pickling locks in the beets’ freshness, you can eat this flavorful root vegetable whenever you choose and still get all of its nutritional benefits. A portion of pickled beets offers a source of energy that is low in fat while also providing beneficial minerals and fiber. If you include them in your diet, you will receive all of the health benefits that beets have to offer, including key micronutrients, and antioxidants that may assist you in managing your weight, protecting your bones, regulating your hypertension, and lowering your chance of developing long-term illnesses.
As opposed to beets and beet juice, pickled beets haven’t been subjected to nearly as much research as beets and beet juice in terms of their positive effects on health. There is proof that consuming beets that have been pickled has a beneficial effect on one’s health.
Following are the health advantages of pickled beets
Maybe it’s good for your heart
Beets that have been pickled contain a naturally high level of nitrates, which the body can then convert into nitric oxide. This chemical helps blood arteries relax and open up, which reduces the risk of developing elevated blood pressure. According to some research, consuming beet products can reduce blood pressure by up to 10 millimeters of mercury. However, this effect probably only lasts for a few hours, so you will need to consume foods rich in nitrates regularly to make it last longer. Nitrates may also keep the function of endothelial cells intact. Your blood vessels are lined on the inside with a thin membrane called the endothelium, which plays a role in regulating blood clotting as well as immunological function.
Perhaps aids digestion
Over many days, the beneficial bacteria that are naturally present on beets’ skin begin to break down the sugars that are present in pickled beets generated by spontaneous fermentation. Beets that have been fermented and pickled include a high concentration of beneficial bacteria known as probiotics. These bacteria enhance the gut by making it simpler for the body to consume and break down food and receive the vitamins and minerals it contains. Probiotics may help relieve abdominal pain, constipation, and nausea, in addition to protecting against toxins and germs that are damaging to the body.
Possibility of enhanced physical ability
It’s possible that the nitrates in pickled beets can increase athletic performance by increasing the strength and speed of your muscles. According to the findings of a few pieces of research, drinking beetroot juice can boost physical performance by approximately 3 percentage points during timed stamina or intense physical activity. But these effects seem to be most pronounced in people who have not had any form of physical training, and they are frequently seen with beetroot juice rather than pickled beets. It is unknown how many pickled beets would need to be consumed to achieve the same results.
Potentially controls glucose levels in the blood
Beets that have been pickled may help reduce the amount of sugar in your blood. Pickled beets come in a variety of flavors, the majority of which are made with vinegar, which, according to some studies, may lower both insulin and blood sugar amounts after a meal. It is believed by specialists that the nitrates and antioxidants found in beets are also responsible for regulating blood sugar concentrations. According to the findings of a single experiment, the consumption of concentrated beetroot juice led to a lesser increase in both blood sugar and insulin levels compared to the consumption of a similar sweet beverage. Despite this, several other researchers have not come to the same conclusion. Furthermore, none of these researchers investigated the direct impact that pickled beets had on the amount of sugar and insulin in the blood. Consequently, there is a need for additional investigation.
Weight loss
Pickled beets are an excellent addition to a diet for weight loss because they have such a low-calorie content. Beets that have been pickled contain 82% water, which might help you feel both hydrated and full when eating them. The high fiber level of pickled beets is one of the reasons they are beneficial. Fiber helps keep you normal and adds volume to your stool, both of which aid in a digestive tract that is healthy and functions properly. Furthermore, because it breaks down slowly, fiber helps your stomach feel full for a longer time. Fiber provides a satiety factor that may keep you from eating too much or snacking, which can be good in lowering overall calories, which is a necessary step to shed excess pounds. According to the findings of a randomized clinical investigation, consuming 30 grams of fiber daily may assist with weight loss.
Positive Effects on the Fetus
Beets, in addition to their many other benefits, even provide advantages for women who are pregnant. They are stuffed to the brim with a beneficial nutrient that is known as vitamin B folate. It helps to ensure that the spinal column of the newborn develops normally, which is very important. Folate deficiency anemia during pregnancy has been linked to several serious birth abnormalities, particularly those affecting the neural tube. These defects are serious birth disorders that affect a baby’s brain or spine from the time of conception onward. If you eat beets in the right amounts with your meals, you can lower your risk of developing these serious illnesses. Additionally, pregnant women who consume beets have a reduced risk of experiencing symptoms of tiredness, weakness, and anemia.
What are the potential downsides of pickled beets?
Many pickled beets may have extra salt and sugars added to them, according to the preparation method. Inflammatory diseases like cardiovascular illness and type 2 diabetes have been linked to diets high in sugar and salt. That’s why it’s important to pay attention to nutrition labels and choose options with as little added sugar and salt as possible. Oxalates, of which beets contain a lot, have been linked to poor nutrient uptake and the development of kidney stones. As a result, those who are prone to developing kidney stones may want to cut back. Urine discoloration from consuming pickled beets is harmless.
Beets, like all foods, have a maximum benefit that decreases as consumption increases. If you eat too many beets, you may experience unpleasant side effects. Although beets are healthy, it’s important to think about your medical history before including them in your diet. If you have a history of developing calcium oxalate kidney stones, you should probably avoid eating too many beets. Beets, beet powder, and beet juice are all problematic because they contain high levels of oxalates. Oxalates in beets collect in the kidneys and cause the formation of kidney stones. Patients with kidney disease should either refrain from eating beets or consume them in moderation. Due to food pollen allergy syndrome, certain individuals are allergic to beets.
Allergies might develop from eating beets since they contain pollen. The most typical symptoms are minor and quickly resolved redness, itching, and swelling. However, anaphylaxis can occur in those with severe allergies. Asthma, bronchospasm, hives, and an itchy throat are all possible symptoms of anaphylaxis. Patients with beet sensitivities should eliminate that food from their diet. Get in touch with your doctor right away if you have any sort of reaction after consuming pickled beets.
The Bottom Line
Beets that have been pickled are frequently eaten as a snack or side dish. Natural sugars in these tubers may help with digestion, energy, blood sugar, and cardiovascular wellness, among other things. However, stay away from those that have a lot of extra salt or sugar added. If you want the most health advantages, go for products that use raw, unpasteurized vinegar or underwent spontaneous fermentation. Pickled beets can be found in certain supermarkets, but they’re also easy to make at home.
Pickled beets can be eaten as-is, without any additional cooking. They are safe to eat straight from the jar. They are often consumed cold or at room temperature. Beets may help lower blood pressure, reduce inflammation, prevent oxidative stress, and protect endothelial function, according to a review published in the journal Nutrients in 2015. The endothelium, the lining of the blood arteries, cannot function without nitrate oxide. Researchers think beets could be a great way to get certain beneficial chemicals that could help treat and control cardiovascular disease. There are many ways in which beets can improve your health. Intake of this vegetable is associated with a much-reduced rate of adverse consequences.
You can get the health advantages of this red earthy root by eating healthily and discussing dietary changes with your physician. If you’re trying to figure out how to improve your diet, reading articles like this one is a great first step.
Sirisha B