The Food Coach

Healthy Food Database - Beetroot

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Hard to miss, this beautiful, bright red-purple root vegetable is enjoying new popularity. It looks exquisite on the plate and tastes delicious with many other flavours. A very economical vegetable, too, as the whole plant can be eaten. The green leaves with their purple stalks make good eating steamed and served with other vegetables.

Note: The salicylate content of beetroot increases from low to moderate if eating the tinned variety.
Category: Vegetable
In Season:
To Buy: Look for smooth bulbs and fresh sprightly leaves. Avoid bulbs that are faded in colour or split anywhere.
To Store: Bulbs store in the crisper for up to two weeks but the leaves should be eaten within 2 - 3 days.
Tips & Tricks: When handling beetroot wear rubber gloves to prevent staining your fingers.

Nutrition (Per serve):

Weight (grams): 68
Carbohydrates, g: 5.7
Protein (g): 1.3
Saturated Fat, g : 0.0
Potassium: Needed for normal growth and muscle and nerve contraction. Together with sodium regulates water and fluid balance in the body.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Moderate
Energy (kJ): 135
Moderate GI 55 - 70: Glycaemic Index refers to the rate at which carbohydrate rich foods are converted to glucose for energy by the body; A moderate GI will release glucose into the bloodstream at a moderate rate.
Fat (g): 0.1
Vitamin C: Antioxidant, anti inflammatory and immune-boosting, this vitamin has a range of uses. Is essential for collagen formation, therefore plays a role in wound healing. Fights infection and protects against free radical damage. Vitamin C helps maintain normal cholesterol levels, promotes the absorption of iron and counters the effects of stress as it is concentrated in the adrenal glands.

Contraindications:
Large doses can cause diaorrhea or gas.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Low
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a

Cooking:

Cooking Tips: To bake beetroot, thoroughly wash the bulb, leaving about 3 cm of stalk and the entire root. Add 1 tbsp olive oil to the roasting pan and 3 tbsp water. Cover tightly with foil and place in a medium oven for 1 1/2 - 2 hours (depending on the size of the bulb). Test to see if it's tender by piercing it with a skewer. Wait until it's cool enough to handle before peeling.

Benefits the Following Health Conditions:*

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

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