Glycemic index of boiled beets: concept, definition, calculation, weight loss rules and recipes with boiled beets

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Beet (otherwise beetroot) is one of the most popular vegetables in our country. A huge number of dishes are prepared from it: salads, soups, main courses and even desserts. This wonderful product can be eaten both raw and boiled.

Recipes with beets, the benefits and harms of this vegetable, what is the glycemic index of beetroot - all this will be discussed in this article.

Composition of boiled and raw beets

Beetroot is good because it contains a huge amount of nutrients. All these components do not tend to break down during heat treatment, so beets are equally useful in any form: boiled or raw.

The composition of the beets includes vitamins B, P, PP. The vegetable also boasts the presence of the following trace elements necessary for the body: sulfur, iron, iodine, potassium, magnesium, cesium, as well as many amino acids.(betanine, arginine).

What is the glycemic index?

The glycemic index shows how much a product affects the increase in sugar in the human body. The higher the rate of breakdown of the product in the body, the higher its glycemic index.

Foods that have a high glycemic (maximum value is 100) index, contribute to a rapid increase in blood sugar. This value should be followed by people who suffer from diabetes and those who monitor their figure.

Foods are divided into three types by glycemic index:

• high content (70+);
• with an average content (from 59 to 60);
• low content (58 and below).

Glycemic index and calories have nothing in common. With high numbers of the second, the first indicator can be negligible. And vice versa: with a high glycemic index, the calorie content of the product may not exceed 30 kcal per 100 grams.

Also, the performance of products of the same series may differ significantly. If we take the glycemic index of beets and carrots as an example, then they are far from the same. Let's talk about it below.

Glycemic index of beets

First of all, it is worth saying that if you want the product not to affect the increase in sugar in the body, then it should be eaten raw.

The glycemic index of boiled and raw beets is significantly different. Raw beetroot has an indicator of 30, and boiled beetroot - 65. You can see that the glycemic index of boiled beets is veryincreases the amount of sugar in the body. Therefore, if you are watching your figure, then try to eat a vegetable that has not been cooked.

By the way, you can eat not only the root vegetable, but also its leaves. They have this indicator is only 15 units.

Let's compare the glycemic index of boiled beets and carrots. The latter has the highest rate - 85.

Worth to conclude: beets and carrots can be present in your diet, but only if you eat these vegetables raw.

Benefits of beets

Let the glycemic index of boiled beets be high, but beetroot does not lose its nutrients, even if it has been cooked. This vegetable should be on the table for everyone, because it is rich in antioxidants. More about properties:

1. The nutrients in beets are good for people of all ages. These components help the body fight against harmful environmental influences, stress and viral diseases.
2. For women, beets should be an indispensable product, because the vegetable contains a huge amount of iron, which will help the body cope with anemia during pregnancy or during critical days.
3. Men who consume beets several times a week strengthen their male power.
4. Raw beetroot is a great natural remedy for people who suffer from constipation. Beetroot has the ability to cleanse the stomach and intestines from toxins. This is due to the greatthe amount of fiber that this vegetable contains.
5. Beetroot has a low calorie content: only 43 kcal per 100 grams of product. The vegetable will not harm those who watch their waist!
6. 100 grams of beetroot contains the daily requirement of potassium, magnesium and chlorine.
7. Beets help improve protein metabolism.

Harm of beets

1. This product should not be eaten by people who suffer from gastritis and have high stomach acidity. Beets are quite acidic and can harm these people.
2. Also, do not eat beets for those who suffer from calcium deficiency in the body. Beetroot interferes with the absorption of this nutrient.
3. Diabetics are forbidden to eat boiled beets! Since the glycemic index of boiled beets is quite high. It is permissible for them to eat only raw vegetables.
4. People with urolithiasis should also avoid boiled beets.
5. As mentioned above, beets help cleanse the intestines. If a person suffers from diarrhea, then it is better to refrain from eating a vegetable.

Dishes with beets for weight loss

The main rule of losing weight is to eat low-calorie meals and move more. Beets can be safely considered a dietary product, since the vegetable does not have a high calorie content. You can cook a lot of dishes from beets. Consider a few traditional recipes.

Borscht

The first dish that comes to mind when talking about beets is borscht. Many people know his recipe: cabbage, beets,onions and meat broth. Below is an unusual version of borscht - with meatballs. It will appeal to both adults and children.

The glycemic index of such borscht is only 30 units.

Ingredients:

• minced meat (pork or beef) - 300 grams;
• half an egg;
• mayonnaise tablespoon;
• cabbage - 300 grams;
• carrot - one piece;
• bulb;
• potatoes - 3 large pieces;
• beets - 2 pieces;
• tomato paste - 20 grams;
• red sweet pepper - 1 piece;
• s alt, spices, pepper;
• sugar - a couple of pinches;
• garlic clove;
• greens and sour cream for serving.

Cooking:

1. Plus borscht with meatballs is that there is no need to boil the broth. Put 5 liters of water on the fire and put already peeled beet roots in a saucepan. While beetroot is cooking, you can prepare other vegetables.
2. Bulgarian pepper should be cut into strips, cabbage finely chopped, carrots grated on a coarse grater, onions and potatoes cut into small cubes.
3. Now you can start making meatballs. Mix mayonnaise, egg, s alt, pepper and minced meat in one dish. From the resulting mass you need to mold small balls. Tip: To make the balls neat, periodically wet your hands in cold water.
4. By this time, the beets should be cooked. It should be soft. Remove it from the pan and pour water into the pan up to 5 liters (if the water has boiled away). Put cabbage in water and s alt. After 10-12 minutes, you can add to borschtother vegetables (except onions and carrots), meatballs and bay leaves.
5. Grate the beets.
6. Fry carrots and onions in a pan, after a couple of minutes add tomato paste and beets, half a glass of water and sugar. Stew vegetables under a mug for 6 minutes.
7. The mixture from the pan should be added to the borscht only when the meatballs are ready.
8. The last step is to add garlic and herbs to the borscht. Boil for about 2 minutes and switch off.

Borscht should be infused for about 2 hours. When serving, you can decorate with fresh herbs and add sour cream. If you follow your figure, you can make a dietary version of borscht, for this you should exclude mayonnaise from the recipe and take lean beef for minced meat.

Beet green salad

Beet greens are loaded with vitamins and nutrients. It makes he althy and delicious meals. This product is dried, harvested for the winter, added to pies and soups are cooked from it. Salads made from beet tops are especially good. Below is a recipe for one of them.

The glycemic index of this salad does not exceed 27 units.

Ingredients:

• beet tops - 400 grams;
• any greens (dill, parsley, lettuce) - 200 grams;
• tablespoon vegetable oil (not olive oil);
• mustard seeds - 10 grams;
• one onion (preferably red);
• garlic - 2 cloves;
• chopped walnuts - 2tablespoons;
• s alt.

Cooking:

1. Rinse beet leaves thoroughly and chop finely.
2. Grease the pan with oil. Put mustard seeds on it. Fry for about 30 seconds.
3. Cut the onion into small pieces. Put it in the pan with the mustard. Saute until the onion turns brown (approximately 3 minutes).
4. Next, finely chopped garlic is sent to the pan (you can not crush it). Fry no more than 30 seconds.
5. The last step is frying greens and tops. Simmer them in a pan until the beet stalks are soft.
6. Add s alt to taste, stir.
7. Put the contents of the pan into a salad bowl, sprinkle with nuts.

This salad is perfect as a side dish for meat or as an independent dish. Optionally, cucumbers or radishes can be added to the salad with beet tops.

Before serving, the salad can be dressed with sour cream, vegetable oil or lemon juice.

Vegetable stew with beets

Burak did not bypass main courses. One of the best beetroot dishes is vegetable stew. It will fit perfectly into the diet of a person who adheres to proper nutrition.

The glycemic index of a dish is approximately 25-30 units.

Ingredients:

• cabbage - 500 grams;
• tomato - 1 piece;
• glass of water;
• beets - 2 pieces;
• sweet pepper - one;
• leeks - 100 grams;
• carrot - one small;
• vinegar 9% - 10 grams;
• s alt - bytaste;
• paprika and black pepper - teaspoon each.

Cooking:

1. Boil the beets. Clean and cut into cubes.
2. Chop cabbage, put in a saucepan.
3. Grate tomato, send to cabbage.
4. S alt, pour water, simmer until tender.
5. Cut the pepper into strips, grate the carrots, cut the onion into rings. Fry the last one in a pan until golden brown.
6. Next, in one saucepan, you need to combine all the vegetables: peppers, cabbage, onions, beets and carrots. Add s alt and spices. simmer over medium heat until boiling.

Beets are undoubtedly a useful product. Don't forget to include it in your diet and be sure to eat it a couple of times a week.