Fermented beets have probiotics which aid gut health.They even have the ability to lower blood pressure and increase exercise endurance.Benefits of Fermented Beets.Beetroot, either in solid or juice form, is highly beneficial for improving blood pressure.Today we know fermented foods provide a wealth of health benefits and it’s why people are now dining on fermented beets.Fermentation is a way to process food that involves breaking down sugars with bacteria and yeast.Most foods are fermented in a process called lacto-fermentation.Eating fermented foods like kefir, kombucha, and beets can increase the amount of probiotics, or beneficial bacteria, in the gut.Fermented beets, in particular, come with several specific health benefits.When beets are fermented, all of the nutrients and benefits of raw beets remain present in the vegetable, plus the good bacteria and digestive enzymes that come from the fermentation process.Traditionally, it has been used to treat conditions like fatigue, kidney stones, allergies, and digestive problems, as well as boost immune function.Beetroot and beetroot juice are very high in nitrates — which our bodies convert into nitric oxide.There is research that shows that nitrates have health benefits and can even lower blood pressure.Athletes and active individuals may experience better endurance and a lower resting blood pressure when consuming fermented beets.A recent study on the effects of beetroot juice supplementation cardiorespiratory in on athletes states:.Beets and beetroot juice have anti-inflammatory properties due to compounds called betalains.Betalains are known to reduce the activity of inflammatory enzymes.Another benefit of fermenting beets is that bioavailability is increased during the fermentation process.It is important to never use iodized salt and avoid chlorine in the water you use to brine.Once the kvass is created, the beets can be separated from the kvass by straining and each can be consumed separately, if preferred.1.5 tablespoons of salt — preferably Celtic sea salt or pink Himalayan salt.Wash beets well (get all the dirt off) Chop beets into small cubes (We prefer not to grate) Put beets in an X-large glass jar (½ gallon is best) Add salt Add sauerkraut juice or whey Fill the jar with filtered (unchlorinated) water.(Do not seal the jar by tightening down the lid, because the pressure might build and break your jar.).This recipe will make around 8 cups of kvass.Side Effects of Fermented Beets. .
Pickled Beets: Health Benefits, Nutrients, Preparation, and More
Beets are often pickled in a solution of vinegar, sugar, and salt.Health Benefits The health benefits of pickled beets haven't been studied as extensively as the health benefits of beets and beet juice.Vinegar reduces blood sugar levels after meals. .
Are Pickled Beets Good for You?
less than 1 gram Copper: 13% of the Daily Value (DV).However, the pickling process reduces antioxidant levels by 25–70%.Thus, pickled beets contain lower antioxidant levels than those of other forms of beets (6, 9 ).While nitrates help lower blood pressure and enhance athletic performance, saponins may boost immune and heart health ( 10 , 11 , 12 , 13 ).Pickled beets made via fermentation or the addition of raw, unpasteurized vinegar also contain probiotics, which are beneficial bacteria linked to improved immune function, as well as better heart and digestive health ( 14 ).summary Beets are particularly rich in natural sugars, copper, folate, and manganese — nutrients that are needed for numerous bodily processes.Fermented pickled beets are rich in healthy bacteria called probiotics, which improve your digestion by making it easier for your body to break down foods and absorb their nutrients ( 18 , 19 ).May regulate your blood sugar levels Pickled beets may lower your blood sugar levels.Most varieties of pickled beets are made with vinegar, which studies suggest may reduce blood sugar and insulin levels after a meal ( 20 , 21 ).Experts believe that beets’ nitrates and antioxidants also keep blood sugar levels in check ( 8 ).What’s more, none of these studies examined the direct effect of pickled beets on blood sugar and insulin levels.summary Pickled beets may improve digestion, physical performance, and heart health, as well as lower blood sugar and insulin levels.Research links excess sugar and salt intake to poor health and an increased risk of illnesses like heart disease and type 2 diabetes. .
Beets Are An Ultra Probiotic Superfood, Especially When Fermented
While the super-health conscious Obamas requested that beets not be planted in the White House organic vegetable garden, there are many fans of the robust emerald veggie, all of whom will be happy to know that after years of playing second fiddle to its cousins Swiss chard and spinach, beets—specifically, fermented ones—are about to have a major moment.“They’re definitely a superfood.” Rich in antioxidants and calcium, iron, magnesium, and fiber they have a high concentration of vitamins A and C. They’re also filled with folate—essential for new cell growth.But beets are still a hard sell for some thanks to their “earthy” taste, which comes from a compound called geosmin, the same one that’s responsible for that wet soil scent in your garden after a rainstorm.Beta vulgaris, or the common beetroot, is a unique, densely-packed nutrient bomb that has sustained people for centuries.It wasn’t always a second-class citizen in the vegetable world; beets allegedly grew in the Hanging Gardens of Babylon and have been considered an aphrodisiac in many cultures since ancient Rome.In studies, athletes who were given 70ml doses (about 1/3 cup) of raw beetroot juice before workouts had their resting blood pressure reduced by 2%.Most notably, the University of Southern California men’s basketball team incorporated shots of beetroot juice before games and practices, and within a year went from last place in the Pac-12 conference to reaching the NCAA tournament.Andrew Coggan and Linda Peterson, assistant professors at the Washington University School of Medicine in St.
Louis, would likely say yes.With beets especially, this fermentation process has a double bonus of actually eating up a lot of the vegetable’s natural sugar as well as improving flavor.Much like kombucha, beet kvass is a fermented probiotic drink with tons of benefits, both anecdotal (thicker hair, more energy, clearer skin) and scientifically proven (improved gut microbiota and metabolic activity). .
The Benefits of Fermented Beets
A large number of studies have demonstrated how the ideal balance and diversity of bacteria in your gut forms the foundation for physical, mental and emotional well-being, and fermented beet juice has many additional benefits beyond probiotics.This effect is due to the naturally-occurring nitrates in beets, which are converted into nitric oxide in your body.Nitric oxide, in turn, helps to relax and dilate your blood vessels, improving blood flow and lowering blood pressure.Research shows raw beets may boost stamina during exercise by as much as 16 percent, an effect attributed to increased nitric oxide.High in the B vitamin folate, beets may also lower your stroke risk and are an excellent food for pregnant women. .
Fermented Beet Benefits: For Energy, Diabetes, Gut & Heart Health
Beets are a treasured low-calorie vegetable, rich in essential vitamins, minerals, antioxidants and other beneficial phytonutrients.While beets are great, cultured (fermented) beets are even better.Interestingly, pickled/fermented beet scores much better on the FODMAP index than fresh beet. .
Fermented organic beetroot
Fermented organic beetroot is a good source of:.These substances give the beets their deep red colour and are important for healthy cell growth and function.Formation of new active substances that do not occur in the original plant.Smaller polyphenols by fermentation.Fermented organic beetroot contains smaller polyphenols that are better absorbed by the body.These small flavonoid polyphenols in their aglycone form have a similar effect as prebiotics.These easily absorbable polyphenols are also important for the immune system and for the prevention of cancer. .
Fermented Beetroot Health Benefits – Improve Nitric Oxide, Brain
This is because beets contain nitrates which our bodies convert to nitric oxide (NO) which opens up blood vessels to improve oxygen uptake.In another study, published in the journal Nitric Oxide (6), researchers put competitive cyclists through a series of tests.After seven days of real beet juice their power increased significantly and they finished 10 kilometers almost 2 percent faster than with the placebo.There’s an impressive amount of human data that suggests that more Nitric Oxide (NO) can improve performance in high intensity interval training, reduce the amount of oxygen required for exertion, and affect the rate of perceived exertion (7, 8).NO brings extra blood flow, which is why it may make trained muscles feel more ‘pumped’ and bigger during a workout.As a side note this also makes fermented beets and outstanding supplement for performance between the sheets as well!Beets have been shown to especially increase blood flow to the frontal lobe of your brain, the area associated with higher-level thinking like decision making and working memory (14).Another study in type 2 diabetics examined the effect of beets on simple reaction time, a measure of cognitive function.Simple reaction time during a cognitive function test was four percent faster in subjects who drank 8.5 ounces of beet juice daily for two weeks, compared to a placebo (15).Studies have shown that beetroot extract reduced multi-organ tumor formations in various animal models when administered in drinking water (16). .
What Are the Health Benefits of Pickled Beets?
Adding them to your diet will give you all the health benefits of beets including important vitamins, minerals and antioxidants that may help you lose weight, protect your bones, regulate your blood pressure and reduce your risk of chronic disease.Moderately high in carbohydrates with 19 grams per half cup, pickled beets help fuel your brain, heart, nervous system and kidneys.The British Journal of Sports Medicine recommends consuming 30 to 60 grams of carbs per hour while exercising to maintain blood glucose levels.The Heart and Stroke Association says that foods that naturally contain sugar, such as beets, should be included in a healthy diet in reasonable quantities.Findings suggest that vinegar can effectively reduce glucose and insulin levels after eating, concluding it may be useful for improving glycemic control.Benefits of pickled beets include their fiber content that contributes to maintaining a well-functioning digestive tract by adding bulk to your stool and keeping you regular.A randomized trial, published in the Annals of Internal Medicine in 2015, suggests that eating _30 grams of fiber each day can help with weight loss.Pickled beets are a good source of B vitamins, including niacin, pantothenic acid, riboflavin, folate, thiamine and B6.Sodium, regulated by your kidneys, helps control your body's fluid balance and plays a role in sending nerve impulses and maintaining muscle function.Potassium also plays a role in managing electrical signalling in your nervous system to regulate your heartbeat, says Harvard Health.Pickled beets are a rich source of antioxidant compounds that help protect your body from damage from harmful reactive oxygen molecules called free radicals.HealthLinkBC says antioxidants may play a role in managing or preventing some cancers, macular degeneration, some arthritis-related conditions and Alzheimer's disease.Glutathione is an antioxidant that plays a crucial role in promoting a strong immune system, which can help keep your body disease-free.Pickled beets may help in the prevention of heart disease due to their content of natural nitrates, which are a precursor of nitric oxide.The study concluded that beets may be a powerful dietary source of health-promoting agents with therapeutic potential in the treatment and management of cardiovascular disease. .
Fermented Beets + Cabbage (Probiotic Rich Sauerkraut)
Looking for a fermented beet recipe?This fermented beets and cabbage mixture uses a combination of raw beetroot, cabbage (white or red), apple, ginger and garlic.I loved this crispy, crunchy, sour fermented beetroot and cabbage combination the first time I tried it!I use beetroots a lot: for making beet salads, beet crackers, beet soup with sauerkraut, a healing beet smoothie or a beetroot juice.And the apples provide just a hint of natural sweetness.Fermented Beet Sauerkraut With Garlic And Ginger.As it contains garlic and ginger, this makes a brilliant immune boosting, probiotic-rich, nutrient-dense super-food to keep you healthy.How To Ferment Beets And Cabbage (Recipe).All you need to ferment the beets and other ingredients is salt, a touch of water (maybe), and a system to keep everything submerged in.Julienned beetroot, apple, shredded cabbage, minced ginger and garlic.For this I’m using a mandoline to julienne the beets and apples and the slicer to thinly shred the cabbage.Add the julienned beets, give it another 2 minute massage then mix in the apples, ginger and garlic until it is combined evenly.Fermenting beets, cabbage, apple, ginger and garlic mixture in a glass jar.Leave about 1½ inches of space from the top of the jar.Instead place a small saucer (or lid – loosely) on top, and a larger plate under the jar, to collect the overflowing liquid.Other Beet or Fermented Recipes You Might Like.Print Recipe Fermented Beets + Cabbage (Probiotic Rich Sauerkraut) DIY lacto fermented beets and cabbage recipe: beetroot, ginger, garlic and apple.As it contains garlic and ginger, this makes a brilliant immune boosting, probiotic-rich, nutrient-dense super-food to keep you healthy!- 2 tbsp Celtic Sea Salt Instructions Prepare The Veggies Wash the cabbage really well in cold running water, remove and discard any discolored outer leaves.For this I’m using a mandoline to julienne the beets and apples, and thinly shred the cabbage.Massage the cabbage with your hands until it breaks down and becomes soft (about 3 min) and then let it sit for 10 minutes or so until the mixture has wilted a bit and released more salty juice (water).Add the julienned beets, give it another 2 minute massage then mix in the apples, ginger and garlic until it is combined evenly.Place In Jars To Ferment Pack the mixture and juice into clean mason jars.If there is not enough liquid to cover the cabbage, mix 1 tsp salt with 1-1.5 cups of water, and add until the water level is enough to cover the mixture.Place a clean glass weight over the leaves and press down so everything is submerged under the liquid.Cover loosely with a lid and place on a plate to catch any overflowing liquid.Instead place a small saucer (or lid – loosely) on top, and a larger plate under the jar, to collect the overflowing liquid.Sharing and using the link of this recipe is both encouraged and appreciated! .