Beet it to beat it: The weight-loss wonders of beetroot juice

Beetroot (Beta vulgaris rubra), once seen mostly as a salad ingredient or food dye, is now making waves in the health world—especially as a functional food for weight management. Packed with bioactive compounds like betaines and natural nitrates, beetroot juice offers a wide range of health benefits beyond its earthy flavor and vibrant color.While research on beetroot juice’s direct role in fat loss is still emerging, its nutritional profile makes it a valuable addition to any weight loss plan.* Low in Calories: At just 43 calories per 100 grams, beetroot is a great low-calorie food.* High in Fiber: Whole beetroot supports digestion and satiety—helping you feel full longer.* Natural Detoxifier: Beetroot contains betaine, which supports liver function and helps your body detox more effectively.* Boosts Exercise Performance: Thanks to its high nitrate content, beetroot juice increases blood flow and oxygen delivery, enhancing stamina and workout performance.* Nutrient-Rich: It's loaded with essential vitamins, minerals, and antioxidants—supporting metabolism and overall health.Beetroot's antioxidants help reduce oxidative stress, protect DNA, and lower LDL cholesterol. Its anti-inflammatory effects may also reduce chronic inflammation, which is often linked to obesity and metabolic issues.* Drink 100–200 ml of fresh beetroot juice daily* For extra flavor and nutrients, mix it with apple, carrot, or ginger.* Consume it before workouts to boost energy and endurance.Beetroot is high in oxalates and may cause red-colored urine (beeturia)—both harmless but worth noting. If you have low blood pressure or kidney issues, talk to your doctor first.Bottom Line: Beetroot juice won’t melt fat overnight, but it’s a nutritious, natural way to support energy, detoxification, and metabolism—helping you stay on track with your weight loss goals.Dietitian, Dr Pranjal Kumat