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Beets

Beets are a vibrant root vegetable rich in dietary nitrates, folate, and betalain antioxidants, studied for potential links to healthy blood pressure and exercise.
  • Nutrition Facts

Serving Size: 1 cup raw (136g)

  • Calories: 58
  • Calories: 58
  • Fiber: 3.8g
  • Sugar: 9.2g
  • Protein: 2.2g
  • Fat: 0.2g
  • Key Nutrients
Folate, Manganese, Nitrates
  • Key Vitamins
Folate (37% DV), Vitamin C (7% DV), Vitamin B6 (5% DV)
  • Essential Minerals
Manganese (19% DV), Copper (11% DV), Potassium (9% DV), Magnesium (7% DV), Iron (6% DV)
  • Glycemic Impact
What’s This?
  • Glycemic Index (GI)
  • GI Score
  • Glycemic Load (GL)
  • GI per 100g:
  • Impact
  • Glycemic Scale Rating
Low (0-55)
Medium (56-69)
High (70+)
0 20 40 60 80 100
Fresh beets, whole and sliced, on white background
Fresh beets, whole and sliced, on white background
  • Health Benefits:

    • Rich in dietary nitrates, which the body converts to nitric oxide, potentially supporting healthy blood pressure and exercise performance.

    • An excellent source of folate, providing over a third of the daily value per cup for cell growth and DNA synthesis.

    • Contains betalains, unique pigment compounds with studied antioxidant and anti-inflammatory properties.

    • A good source of manganese, essential for bone health, metabolism, and antioxidant enzyme function.

    • Provides fiber and iron, supporting digestive regularity and oxygen transport in the blood.

    On nitrates, since the Dirty List also has an entry on them: the two pages are not in disagreement. Nitrate becomes nitrite, and nitrite goes one way alongside vitamin C and polyphenols and a different way alongside protein breakdown products and high, dry heat. That is why US rules require vitamin C in bacon (9 CFR 424.22) and why a vegetable arrives with its own already. The full explanation is on that entry.
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What’s This?

Glycemic Index (GI)

GI measures how fast a food raises blood sugar.

Glycemic Load (GL)

Tells you how big that rise actually is once portion size is factored in.

Example:

Watermelon has a high GI (it digests quickly) but a low GL because a normal serving doesn’t
contain many carbs so the actual blood-sugar impact is small.

Why it matters:

Understanding both GI and GL gives you a clearer picture of how foods affect your blood sugar both the speed of the rise and the true impact based on the portion you eat.