We've all seen beetroots—those deep red/purple veggies that, once cut, leave evidence of their presence everywhere. Some even use them to give their lips and cheeks the perfect pink tint!
But did you know this turnip lookalike can be a fantastic addition to your weight loss program? How, you ask? Beetroots, like most vegetables, contain nearly no fat, are low in calories, have high water content, and are a powerhouse of nutrients. It's one of the few vegetables that contain betalains, which gives beetroot its unique, bright hue and several health benefits. That's why this root vegetable is also great for weight loss.
Beetroot helps with weight loss because it has fibre and a high water content, which helps you feel full for longer and slows digestion, which can reduce snacking. It even has protein, which can help you build muscle mass and boost your metabolism.
However, beetroot has a strong, earthy flavour that makes it a little tricky to eat on its own. That's why we have prepared a list of our favourite beetroot smoothies. These smoothies have the beets perfectly balanced with other flavours to make just the right blend for you, so you won't feel like turning away from this great root vegetable!
These 6 smoothies will not only help you lose weight but brighten your skin, boost immunity, lower blood pressure and offer other benefits.
Table Of Contents
- How Beetroot Helps In Weight Loss?
- 6 Amazing Beetroot Smoothies For Weight Loss
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
How Beetroot Helps In Weight Loss?
In case the introductory information wasn't good enough for you, let us take a closer look at beetroots from a weight loss perspective.
Apart from the common, regular beetroot, we have an array of variety of this root vegetable that differs in shape, size and colour, such as Detroit Dark Red, Golden, Ruby Queen, Yellow Beets, etc. Today, we will be focusing on our regular beetroot, which is the one that we use the most in India.
Beetroot is a great source of fibre, folic acid, vitamin C, potassium and phytochemical/bioactive compounds like ascorbic acid, carotenoids, phenolic acids, betalains and flavonoids. It is undoubtedly low in calories with a moderate glycemic index, which is beneficial for weight loss.
About 100 g of beetroot contains the following nutrients:
- Calories - 36 kcal
- Fat - 0 g
- Protein - 1.9 g
- Fibre - 2.8 g
- Vitamin C - 5.2 mg
- Folate - 97.3 mcg
- Potassium - 306 mg
- Iron - 0.7 mg
It's been found that the nitrates in beetroots can help improve athletic performance by improving the efficiency of mitochondria. If you're regularly exercising as part of your weight loss plan, this could help improve performance and the calories you burn during the workout. 100g of beetroot has nearly 3g of fibre that would help regular bowel movements. The fibre also supports digestive health, decreases appetite, and promotes feelings of fullness, thereby reducing your overall calorie intake.
Also Read: Look No Further! Healthy Smoothies For Weight Loss Recipes Are Here At Your Convenience
6 Amazing Beetroot Smoothies For Weight Loss
Depending on what else you add, a beetroot smoothie can be packed full of healthy nutrients and still be low in calories. The beetroot would add a lot of fibre, which would help keep your stomach full. It is, therefore, an ideal choice for anyone trying to lose weight. Beetroot smoothies will also help increase your stamina and endurance so you can exercise longer and burn more calories.
Here are some delicious beet smoothies for weight loss which you can include in your personalised chart of a healthy diet:
1. Beetroot, Spinach, and Apple Smoothie
Beetroot, Spinach, Apple Smoothie | |
| This is going to be your favourite beetroot smoothie for weight loss because it will give you energy and allow you to burn more calories. Additionally, it will benefit your skin and hair. | |
Ingredients | Method |
| Beetroot - 1 small or medium | 1. Chop the beetroot, cucumber & apple |
| Spinach - 2 cups (raw) | 2. Add all the ingredients to a blender and some water. |
| Ginger - 1-inch piece | 3. Blend it for 1 to 2 minutes until smooth in consistency. |
| Cucumber - 100g | 4. Pour into a glass & serve. |
| Apple - 1 small or medium | |
| Ice cubes - 2 to 4 | |
Nutritional Profile of Beetroot, Spinach, Apple Smoothie | |
| Calories | 185 kcal |
| Fat | 1.1 g |
| Protein | 8.9 g |
| Fibre | 11.7 g |
| Carbohydrates | 41.8 g |
2. Beetroot, Banana and Avocado Smoothie
Beetroot, Banana and Avocado Smoothie | |
| This recipe is a highly nutritious creamy blend of beets, avocado, banana and almond milk, making it a perfect drink for weight loss and skin health. | |
Ingredients | Method |
| Beetroot - 1 small | 1. Chop the beetroot & banana |
| Banana - 1 small | 2. Add almond milk & other ingredients in a blender with ice cubes. |
| Avocado - ½ | 3. Blend it for 1 to 2 minutes until smooth in consistency. |
| Almond milk - 200 ml | 4. Pour into a glass & serve it. |
| Cinnamon stick - 1 small stick | |
| Ice cubes - 2 to 4 | |
Nutritional Profile of Beetroot, Banana & Avocado Smoothie | |
| Calories | 336 kcal |
| Fat | 13.16 g |
| Protein | 5.69 g |
| Fibre | 11.1 g |
| Carbohydrates | 54.27 g |
3. Apple, Carrot And Beetroot Smoothie
Apple carrot and beetroot smoothie | |
| The sweetness of apples and carrots and the tanginess of lime balance the earthiness and bitterness of beets. This is an antioxidant-rich blend of fruits and veggies. | |
Ingredients | Method |
| Beetroot - 1 small | 1. Wash, peel and chop all the vegetables thoroughly. |
| Carrot - 1 small to medium | 2. In a blender jar, add all the ingredients & blend well till smooth consistency |
| Apple - 1 small | 3. Pour into a glass & serve it. |
| Coconut water - 200 to 300 ml | |
| Ginger - 1-inch piece | |
| Lemon juice - 1 tsp | |
| Ice cubes - 2 to 4 | |
Nutritional Profile of Apple carrot and beetroot smoothie | |
| Calories | 202 kcal |
| Fat | 1.1 g |
| Protein | 4.16 g |
| Fibre | 11.1 g |
| Carbohydrates | 48.09 g |
4. Beetroot, Strawberry and Blueberry Smoothie
Beetroot strawberry and blueberry smoothie | |
| This beetroot strawberry and blueberry smoothie is highly nutritious and rich in antioxidants, which have ample health benefits. The presence of strawberries and blueberries makes it even more creamy and delicious. | |
Ingredients | Method |
| Beetroot - 1 small | 1. Wash, peel and chop all the vegetables thoroughly. |
| Strawberries - 1 cup | 2. In a blender jar, add all the ingredients & blend well till smooth consistency |
| Blueberries - ½ cup | 3. Pour into a glass & serve it. |
| Banana - 1 | |
| Almond milk - 200 - 300 ml | |
| Greek yogurt - 2 tbsp | |
| Vanilla extract - ½ tsp | |
Nutritional Profile of Beetroot strawberry and blueberry smoothie | |
| Calories | 414 kcal |
| Fat | 3.96 g |
| Protein | 5.57 g |
| Fibre | 12.2 g |
| Carbohydrates | 97.02 g |
Also Read: Sip Your Way To A Healthier You! Choose These Refreshing Fruit Drinks For Weight Loss
5. Beetroot, Ginger and Orange Smoothie
Beetroot ginger and orange smoothie | |
| Orange and ginger add tangy flavor to the smoothie which reduces bitterness of the beetroot. All of these ingredients make this smoothie recipe highly rich in antioxidants and vitamins and minerals. | |
Ingredients | Method |
| Beetroot - 1 small | 1. Wash, peel and chop all the vegetables thoroughly. |
| Orange - 1 small | 2. In a blender jar, add all the ingredients & blend well till smooth consistency |
| Ginger - 1 inch | 3. Pour into a glass & serve it. |
| Coconut water - 300 ml | |
| Spinach - 1 cup | |
| Ice cubes - 2 to 4 | |
Nutritional Profile of Beetroot ginger and orange smoothie | |
| Calories | 195 kcal |
| Fat | 1.16 g |
| Protein | 6.14 g |
| Fibre | 10.6 g |
| Carbohydrates | 44.09 g |
6. Mango Beetroot Smoothie
Mango beetroot smoothie | |
| This mango beet smoothie recipe will change your mind. It is not only tasty but also healthy as it contains a good amount of nutrients that can be great for effective weight loss plans. If you want your smoothie to taste sweeter, you can also add a spoonful of stevia. | |
Ingredients | Method |
| Beetroot - 1 small | 1. First, peel the mango in a bowl and cut it into small pieces, and bring the beetroot to a boil on the other side. |
| Mango - 1 small | 2. Second, take a blender and add chopped mango, beetroot, cottage cheese, fresh coconut water and soaked chia seeds. |
| Coconut water - 1 cup | 3. Now mix all the ingredients well and let it rest for 5 minutes. |
| Chia seeds (soaked) - 1 tsp | |
| Curd - ½ cup | |
Nutritional Profile of Mango beetroot smoothie | |
| Calories | 217 kcal |
| Fat | 5 g |
| Protein | 7.5 g |
| Fibre | 7.5 g |
| Carbohydrates | 39 g |
Also Read: Delicious And Nutritious: Healthy Meal Ideas For Effective Weight Loss
You can also consider making your own recipes using ingredients like apples, tomatoes and pomegranate along with beetroot for weight loss.
- An apple is low in calories but extremely nutritious. Add a little cinnamon, salt, and black pepper to make your smoothie taste amazing.
- Pomegranate has antioxidants, boosts digestive health, and is full of fibre. When you add it to your beetroot smoothie, it will burn fat and jumpstart your body's metabolism. It also effectively suppresses appetite.
- Like apples, tomatoes are relatively low in calories and carbohydrates. Their high water content will make your beetroot smoothie tastier and smoother.
Dietitian’s Recommendation
Beetroot is an admiringly nutritious vegetable, high in fibre and vitamins and low in calories. Incorporating beets into smoothies is an easy way to get a concentrated dose of nutrients like folate, manganese and potassium. The earthy, strong flavour can be balanced by pairing it with bananas, apples, citrus fruits, vanilla, cinnamon and ginger. So, using this fruit in different variations, you can include beetroot in your daily smoothies to ensure fast weight loss and glowing skin.
Dt. Lavina Chauhan
The Final Say
Beet smoothies are a tasty and nutritious way to support your weight loss journey and achieve a slimmer waist. Packed with vitamins, minerals, and fibre, these vibrant drinks can help boost your metabolism and keep you feeling full. Whether you enjoy them as a breakfast option or a refreshing snack, including beet smoothies for weight loss in your diet can make a positive difference. So grab your blender and start experimenting with these delicious recipes for a healthier you!
FAQs
1. Can I drink beetroot juice every day?
Yes, you can drink beetroot juice every day. It is full of fibre and essential nutrients that can benefit your health. Include this juice in your breakfast or drink it as a morning snack.
2. What are the side effects of beetroot juice?
While beetroot juice is a healthy drink, anything in excess is not good for your health. The most common side effect of drinking too much beetroot juice or eating too many beets is beeturia (a change in the colour of the urine to pink or deep red). It is a harmless side effect.
3. Can beetroot burn belly fat?
Beetroots alone cannot burn belly fat directly, but they can support weight loss or fat-burning efforts. They're low in calories, high in fibre, and rich in nutrients, which can help improve digestion and boost metabolism. Incorporating beetroot can reduce overall body fat, including belly fat, combined with a balanced diet and exercise.
4. How long does fresh beetroot juice last?
Fresh beetroot juice can last up to 3 days in the fridge.
5. Are beetroots good for weight loss?
Yes, beetroots are definitely good for weight loss! They are low in calories, high in fibre, and packed with vitamins and minerals. They help improve digestion and metabolism.
6. How much beetroot should be consumed daily?
It is safe to consume up to 136g of beetroot per day.
References
- https://www.stylecraze.com/articles/simple-ways-prepare-beetroot-juice-weight-loss/?sem_campaign=PMAXDynDiet_India&gad_source=1&gclid=CjwKCAjw59q2BhBOEiwAKc0ijU5fr_VIAR5DhD_DBUFsn1Ml4Ba52YU99aPduKyvcHgxZWx1-eCgzBoC1lQQAvD_BwE
- https://www.livestrong.com/article/309915-are-beets-good-for-losing-weight/
- https://www.onlymyhealth.com/beetroot-benefits-know-how-beets-can-be-your-weight-loss-buddy-1562322359
- https://www.healthkart.com/connect/why-is-a-beetroot-smoothie-great-for-you/?srsltid=AfmBOopalLRADDFFpeHoJXN0FX82KjOVXRJgth4u7WNZcys0UOYSe9vy
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