You’ve likely heard some of the impressive health benefits of beetroot, also known as beets. These brightly colored root vegetables are delightfully earthy and wonderfully versatile in cooking. But aside from their impressive flavor profile, beets are also nutritionally dense.
Key Takeaways
- A 2.5 ounce serving of beets contains a small amount of almost every vitamin and mineral our body needs.
- The potential health benefits of beets are far reaching but they are best known for their role in blood pressure and athletic performance.
- Beets are the whole root vegetable while beet juice is the juice from the beet and beet powder is dehydrated and concentrated beets that can be added to foods and liquids.
- For those who are just looking to optimize nutrition,consider a superfood powder that includes beets, such as Human Tonik Red Tonik superfood powder which will give you the benefit of beets along with 12 other superfoods and adaptogens.
Often referred to as a superfood, beets are a rich source of many vitamins, minerals, antioxidants, and other beneficial plant compounds, some of which are believed to boast medicinal properties.
As consumers are catching on to the perks of being a beet lover, food and supplement brands are jumping on board to pack their products with beets.
But is there a significant nutritional difference between Beet Powder vs Beet Juice vs Beets?
How do you know which one is better? Read on to find out more.
Health Benefits Of Beets
Beets are a brightly colored root vegetable that packs a whopping nutritional punch. One small portion of beets is low in calories but high in many essential nutrients.
A 2.5-ounce serving of beets contains a small amount of almost every vitamin and mineral our body needs. At 44 calories and close to 2 grams of protein, beets also provide a good source of fiber, folate, manganese, copper, potassium, magnesium, vitamin C, vitamin B6, and iron. (Source)
The potential health benefits of beets for both men and women are far-reaching but they are best known for their role in blood pressure and athletic performance. Additional benefits include improved sex drive, reduced incidence of erectile dysfunction, improved fertility, and improved energy levels.
High blood pressure, also known as hypertension, is a major risk factor for heart disease. Numerous studies have found that consuming beetroot juice can help to improve both diastolic and systolic blood pressure levels. These benefits are believed to come from the high amount of nitrates found in beets, particularly those that are raw. (Source)(Source)(Source)
Nitrates from foods like beets are converted into nitric oxide, a compound that helps to relax and dilate blood vessels. While impressive, to maintain the benefits of beets on blood pressure you must continue to consume them regularly. (Source)(Source)
These same nitrates may also help to aid in athletic performance by increasing the amount of oxygen circulated throughout the body. This boosts cardiorespiratory performance which can increase endurance levels during exercise.
However, the effects of beets on exercise performance peak within a few hours of consuming them therefore they should be taken a few hours prior to exercise for the best results. (Source)(Source)
Beet Powder, Beet Juice, And Beets, What’s The Difference?
There are many different forms of beets available and it can get easily confusing for consumers looking for the best option.
Some products may list beets as beetroot but when it comes to beetroot vs beet, they are the same thing. No wonder consumers get confused!
As you might guess, beet juice is the juice from the beetroot. While it contains most of the vitamins, minerals, and antioxidants as beets do, it is lacking in fiber and will likely cost you a pretty penny compared to just eating beets.
However, beetroot juice can be an easy way to boost nitric oxide without eating a large amount of whole beets
Beet powder is the product of dehydrated and ground beets. Beet powder is more concentrated than whole beets and can easily be mixed into foods and beverages.
Both beet powder and beet juice are more concentrated than their whole counterpart. This can make it easier to get more benefits from this root veggie, especially if you don’t fancy the flavor.
Is Consuming Beet Powder As Good As Beet Juice?
Beet powder vs beet juice, is beet powder as good as beet juice? Many consumers are asking themselves these questions and the answer depends.
Most research conducted on athletic performance, blood pressure, and other notable benefits of beets used beetroot juice in their studies.
Therefore, it’s suggested that beetroot juice is likely a better option for those who are taking beets for those benefits. While beet powder is great for those looking to increase their overall vitamin and mineral content from consuming more beets without having to deal with the hassle of incorporating them into meals whole.
Therefore, when it comes to beet juice vs beet powder, you can decide what works best for you.
Both can be convenient options to boost overall health however, beet juice will likely provide more benefits on athletic performance and blood pressure than powder based on current studies however, more research is still needed.
Is Consuming Beet Powder As Good As Beets?
While consuming beets in their whole form is the best way to get the most out of this nourishing root vegetable, beet powder can provide very similar benefits to health, especially for those who don’t like beets or who have difficulty cooking or including them in their diet.
Another great benefit of beet powder is that it’s convenient and can be included with other superfood ingredients that can work together to boost overall health and fill in nutritional gaps.
For example, Human Tonik Red Tonik powder contains beet root along with other superfoods such as turmeric, pomegranate, ginger root, cordyceps, and more. Superfood powders can be a great way to give your diet a nutritional boost with convenience.
Neither beets nor beet juice or beet powder is associated with any adverse side effects. The most common side effect of beets is red-colored urine, which is harmless although might be disconcerting.
Those who are prone to low blood pressure may want to avoid consuming excessive amounts of beets, particularly beet supplements such as powders that are more concentrated as this can result in a drop in blood pressure due to the presence of nitrates. Some may experience allergic reactions to beets however, this is uncommon and not likely to be severe.
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What Is The Best Way To Get Into Beets?
There is no one way to get into taking beets. If you are looking to increase your intake of beets and want to take advantage of all of the wonderful benefits of this superfood, how you do so depends on your preference.
For example, if you really enjoy beets then you may want to just start incorporating more beets into your diet.
If you are wanting beets for a boost in athletic performance or blood pressure improvement, beetroot juice or beet powder supplements may work better for you. These are also a great option for those who don’t love beets but still want to enjoy the benefits they provide.
For those who are just looking to optimize nutrition, consider a superfood powder that includes beets, such as Human Tonik Red Tonik superfood powder. This will give you the benefit of beets along with 12 other superfoods and adaptogens.
Bottom Line
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Regardless of what form of beets you choose, these nutritious root vegetables are an excellent addition to any diet.
If a beet powder is what you are looking for, consider choosing one that contains other superfood ingredients to get the most bang for your buck.
But if you just love beets themselves, then go ahead and add them to anything your heart desires. In fact, your heart will thank you!
Meghan Stoops, RDN
Meghan is a Registered Dietitian/Nutritionist from San Jose, California. She received her undergraduate degree from San Diego State University in 2015. Following an unexpected cross-country trip that landed her in Florida, she completed her didactic training through AdventHealth Orlando.
Meghan has extensive experience in multiple aspects of dietetics including critical care, motivational interviewing, writing, and research. She is passionate about health and wellness and has dedicated her free time to breaking down complicated nutrition topics and disseminating them to the public through the arena of writing.
