Beetroot, often overlooked for its earthy taste, is a nutritional powerhouse confirmed by scientific research to offer a multitude of health benefits. Acknowledged as a functional food, studies highlight its potent antioxidant properties, cancer-preventive actions, and significant role in managing blood pressure and blood sugar levels.
The Science Behind Beetroot's Superfood Status
The impressive health benefits of beetroot are largely attributed to its high nitrate content, which the body converts into nitric oxide, a compound that relaxes and dilates blood vessels. This process is a key factor in lowering blood pressure and improving blood flow. Furthermore, regular consumption of beetroot juice is known to support cardiovascular health and reduce the risk of hypertension.
A study from the National Library of Medicine confirms that these advantages are not solely due to nitrates. The vegetable is also rich in antioxidant compounds like betanin, flavonoids, and vitamin C, which provide additional vascular protection.
Groundbreaking research published in 2021 delved into the effects of daily raw beetroot intake on individuals with type 2 diabetes. The findings were remarkable. After 8 weeks of regular consumption, participants experienced a reduction in fasting blood sugar, glycosylated hemoglobin (HbA1c), and both systolic and diastolic blood pressure. The study also noted improvements in liver enzymes and homocysteine levels.
Delicious Indian Recipes to Enjoy Beetroot
For those who want to reap these benefits but are deterred by the taste, here are nine smart and delicious ways to incorporate beetroot into classic Indian dishes.
1. Beetroot Poriyal
This South Indian-style stir-fry combines grated beetroot with fresh coconut. A simple tempering of mustard seeds, curry leaves, and oil, along with basic spices like salt and pepper, transforms it into a vibrant and tempting side dish.
2. Beetroot Raita
A perfect accompaniment to parathas, pulao, or biryani, this cooling side dish is easy to make. Simply mix grated or boiled beetroot with yogurt, roasted cumin powder, and a hint of black salt. For an extra flavour boost, add a tempering of oil, mustard seeds, and curry leaves.
3. Beetroot Paratha
Knead whole wheat flour with beetroot puree to create soft, colourful, and highly nutritious flatbreads. Adding a pinch of salt and ajwain (carom seeds) enhances both the flavour and the digestive benefits of this wholesome meal.
4. Beetroot Sabzi
Prepare a simple North Indian-style vegetable dish by sautéing diced beetroot with onions, green chilies, and mild spices. This sabzi pairs wonderfully with hot rotis or steamed rice and dal.
5. Beetroot Tikki
For a healthy evening snack, combine grated beetroot with mashed boiled potatoes, spices, and breadcrumbs. These tikkis can be pan-fried or air-fried until golden and are best served with tangy ketchup or mint chutney.
6. Beetroot Sambar
Add a nutritious twist to the classic South Indian sambar by including chunks of beetroot. Cooked with toor dal, tamarind, sambar masala, and other vegetables, this version gains a beautiful colour, a subtle sweetness, and a powerful health boost.
7. Beetroot Smoothie
Blend boiled beetroot with your choice of fruits, yogurt, or milk to create a filling, antioxidant-rich drink. This smoothie makes for a perfect, quick breakfast when paired with toast or pancakes.
8. Beetroot Halwa
Indulge in a slightly sweet and earthy dessert by slowly cooking grated beetroot in milk, ghee, and sugar. The addition of cardamom and roasted nuts elevates this warm, comforting treat.
9. Beetroot Rice
Create a flavourful one-pot meal by tossing cooked rice with beetroot puree, green peas, spices, and nuts. This vibrant dish is delicious on its own or when served with a side of cool curd and pickle.
