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Food

Beets

Food Beets
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Foods / Beets
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About This Food

Description Selecting & Storing Special Diets Benefits Nutrition & Macros
Description

Beets belong to the botanical species Beta vulgaris, which also includes sugar beets, mangel-wurzels, foliage beets, and Swiss chard.

Fresh beets have nearly twice the folate and potassium than their canned counterparts, plus a distinctive flavor and a crisp texture. The green tops of beets-beet greens-are an excellent source of beta-carotene, calcium, and iron.

Beets also supply another heart-healthy compound, betacyanin, an antioxidant that can help keep LDL "bad" cholesterol from oxidizing.

Beeturia is red-colored urine caused by the pigment in beets.

Glycemic Index=64
Glycemic Load=5
Antioxidant Score (ORAC)=1,767

Selecting & Storing

Look for smooth, hard, round beets with a deep red color. The surface should be unbruised and free of cuts, soft spots or shriveled skin. Place the unwashed roots in a plastic bag and store in the refrigerator crisper for up to three weeks. Store the greens separately in use within a few days.

Special diets
  • Autoimmune Paleo Diet
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • Low Histamine Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
  • Whole Food
Benefits
Excellent Source of
  • Folate
Good Source of
  • Manganese
Preferences
  • No Corn
  • No Yeast
  • No Peanuts
  • No Molds
  • No Citrus
  • No Pseudograins
  • No Coconut
  • No Nightshade
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Legumes
  • No Grains
  • Low Carbohydrate
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 whole (2" diam)

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Calories: 35

Omega-6 / Omega-3 ratio: 12 : 1

Macronutrients
Amount
Total Fat
0.14 g
Saturated Fat
0.02 g
Monounsaturated Fat
0.03 g
Polyunsaturated Fat
0.05 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
4 g
ALA
4 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
7.84 g
Net Carbohydrate
5.54 g
Sugars
5.54 g
Fiber
2.3 g
Protein
1.32 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
27.06 IU
1%
Vitamin C
4.02 mg
7%
Vitamin D
0 IU
0%
Vitamin E
0.03 IU
0%
Vitamin B6
0.05 mg
2%
Vitamin B12
0 mcg
0%
Vitamin K
0.16 mg
0%
Folate
89.38 mcg
22%
Niacin
0.27 mg
1%
Riboflavin
0.03 mg
2%
Thiamin
0.03 mg
2%
Choline
4.92 mg
1%
Minerals
Calcium
13.12 mg
1%
Copper
0.06 mg
3%
Iron
0.66 mg
4%
Magnesium
18.86 mg
5%
Manganese
0.27 mg
14%
Phosphorous
32.8 mg
3%
Potassium
266.5 mg
8%
Selenium
0.57 mcg
1%
Sodium
63.96 mg
3%
Zinc
0.29 mg
2%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
16.4 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
0 mcg
Lycopene
0 mcg
Tags:
autoimmune paleo elimination gluten-free gluten-free/dairy-free grain-free low histamine paleo (light) paleo (strict) pescetarian primal vegetarian whole food no citrus no coconut no corn no dairy no eggs no fish no gluten no grains no legumes no molds no nightshade no nuts no peanuts no pork no poultry no pseudograins no red meat no seeds no shellfish no soy no yeast
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