Beet chips, made from thinly sliced beets that are baked or fried until crispy, have gained popularity as a healthy and delicious snack option. Not only are they a flavorful alternative to traditional potato chips, but they also offer a range of health benefits.
In this comprehensive article, we will explore the nutrition profile of beet chips, delve into ten powerful health benefits they provide, discuss potential side effects, and provide some home recipes for you to enjoy.
Nutrition Profile of Beet Chips
Beet chips are made from thinly sliced beets that are baked or fried until crispy. Here is a breakdown of the key nutrients found in a serving of beet chips (approximately 1 ounce or 28 grams):
- Calories: 120
- Fat: 7 grams
- Carbohydrates: 13 grams
- Fiber: 2 grams
- Protein: 1 gram
- Vitamin C: 6% of the daily recommended intake
- Folate: 8% of the daily recommended intake
- Potassium: 6% of the daily recommended intake
Now let’s dive into the ten powerful health benefits that beet chips offer and explore how to enjoy them.
Beet Chips Health Benefits
Beet chips offer several health benefits due to the nutritional properties of beets. Here are 10 of the health benefits of beet chips:
1. Rich in Antioxidants
Beet chips are loaded with antioxidants, which help protect the body against oxidative stress and damage caused by harmful free radicals. Antioxidants play a crucial role in reducing the risk of chronic diseases, such as heart disease, cancer, and neurodegenerative disorders. To enjoy the antioxidant benefits of beet chips, incorporate them into your snack routine by pairing them with a dip made from antioxidant-rich ingredients like Greek yogurt or hummus.
2. Supports Heart Health
The natural nitrates present in beets can promote heart health by improving blood flow and reducing blood pressure. Beet chips offer a convenient way to incorporate beets into your diet, providing the heart-healthy benefits without the need for juicing or cooking. To enjoy the heart health benefits, pair beet chips with a source of healthy fats, such as avocado or a sprinkle of nuts, to enhance nutrient absorption.
3. Boosts Brain Function
Beet chips are a good source of nitrates, which are converted into nitric oxide in the body. Nitric oxide plays a vital role in improving blood flow to the brain, enhancing cognitive function, and supporting mental clarity. To optimize the brain-boosting benefits, enjoy beet chips as a mid-afternoon snack to combat the afternoon slump and improve focus.
4. Enhances Exercise Performance
The nitrates found in beet chips have been shown to enhance exercise performance by improving oxygen utilization and increasing endurance. Consuming beet chips before a workout or physical activity can help boost stamina and delay fatigue. To maximize the exercise-enhancing benefits, enjoy beet chips alongside a source of protein, such as Greek yogurt or a handful of almonds, to provide sustained energy and aid in muscle recovery.
5. Supports Digestive Health
Beet chips are an excellent source of dietary fiber, which plays a crucial role in maintaining a healthy digestive system. Fiber helps promote regular bowel movements, prevent constipation, and support the growth of beneficial gut bacteria. To support digestive health, enjoy beet chips as a part of a well-balanced meal or pair them with fiber-rich foods like raw vegetables or whole grain crackers.
6. Detoxifies the Body
Beet chips contain compounds that support liver function and aid in the detoxification process. The antioxidants and betalains found in beets help the liver eliminate toxins from the body, promoting overall detoxification. To enhance the detoxifying benefits, enjoy beet chips as a part of a detox meal or pair them with other detoxifying foods like leafy greens and lemon-infused water.
7. Promotes Healthy Weight Management
Beet chips are a nutritious snack option for those looking to manage their weight. They are low in calories, fat-free, and rich in fiber, which helps promote feelings of fullness and reduce overall calorie intake. To support healthy weight management, enjoy beet chips in moderation as a snack between meals or as a healthier alternative to traditional potato chips.
8. Supports Eye Health
Beet chips contain essential nutrients like vitamin A and carotenoids that support eye health and protect against age-related macular degeneration and cataracts. To maximize the eye health benefits, pair beet chips with other foods rich in eye-protecting nutrients, such as carrots, bell peppers, or a handful of nuts.
9. Boosts Immunity
The vitamins and minerals present in beet chips, including vitamin C and iron, help support a healthy immune system. These nutrients play a vital role in the production of immune cells and the prevention of infections. To boost immunity, enjoy beet chips alongside other immune-boosting foods like citrus fruits, berries, and yogurt.
10. Supports Healthy Skin
Beet chips are packed with essential nutrients like vitamin C and antioxidants, which promote healthy skin by protecting against damage caused by free radicals and supporting collagen production. To enhance the skin benefits, enjoy beet chips alongside foods rich in healthy fats, such as avocado or olive oil, to support skin hydration and absorption of fat-soluble vitamins.
Glycemic Index Of Beet Chips
The glycemic index (GI) of beet chips varies depending on the specific brand and ingredients used. However, in general, beet chips have a low to moderate GI, typically ranging from 30 to 55. This means that they release glucose into the bloodstream at a slower rate, helping to maintain stable blood sugar levels.
The low to moderate GI of beet chips can be attributed to several factors:
- Fiber Content: Beets are a good source of dietary fiber, which helps slow down the absorption of sugar into the bloodstream. Fiber also promotes satiety and can help control appetite.
- Natural Sugars: Beets contain naturally occurring sugars, but the amount of sugar in beet chips is relatively low compared to other snacks.
- Processing Methods: The processing methods used to make beet chips can also affect their GI. Beet chips that are fried or coated with sugary glazes tend to have a higher GI than those that are baked or seasoned with natural ingredients.
- Individual Variability: The GI of beet chips can also vary depending on individual factors, such as insulin sensitivity and the composition of the meal consumed.
It’s important to note that the GI of beet chips can be managed by consuming them in moderation and pairing them with other foods that have a low GI. For example, pairing beet chips with a source of protein and fiber, such as nuts or yogurt, can help slow down the absorption of glucose and reduce the impact on blood sugar levels.
Side Effects of Beet Chips
Although Beet chips offer several health benefits, there are some potential side effects to be aware of. Here are some of the side effects of beet chips:
Oxalate Content
Beets are rich in oxalates, which can potentially contribute to the formation of kidney stones in susceptible individuals. If you have a history of kidney stones or are at risk for developing them, it’s advisable to consume beet chips in moderation or consult with a healthcare professional.
Sugar Content
Beets naturally contain sugar, and when they are dehydrated or baked into chips, the sugar becomes concentrated. If you have diabetes or need to monitor your sugar intake, it’s important to be mindful of the portion size and frequency of consumption.
Sodium Content
Store-bought beet chips may contain added salt for flavoring. If you need to limit your sodium intake due to high blood pressure or other health concerns, it’s best to check the nutrition label or consider making your own beet chips at home to control the amount of salt added.
Allergies
While rare, some individuals may be allergic to beets. If you experience symptoms such as itching, swelling, or difficulty breathing after consuming beet chips, it’s important to seek medical attention.
Delicious Beet Chip Recipes
Making beet chips at home allows you to control the ingredients and customize the flavors to suit your taste. Here are two simple and flavorful recipes to try:
Classic Oven-Baked Beet Chips
Ingredients:
- 2 medium-sized beets
- Olive oil
- Salt (optional)
Instructions:
- Preheat your oven to 325°F (163°C) and line a baking sheet with parchment paper.
- Wash and peel the beets, then slice them thinly using a mandoline or a sharp knife. Aim for slices that are about 1/16 to 1/8 inch thick.
- Place the beet slices in a bowl and drizzle them with olive oil, ensuring each slice is coated.
- Arrange the beet slices in a single layer on the prepared baking sheet, making sure they do not overlap.
- Sprinkle some salt (if desired) evenly over the beet slices.
- Bake for about 20-25 minutes, or until the edges start to curl and the chips become crispy. Keep a close eye on them to prevent burning.
- Once done, remove the baking sheet from the oven and let the beet chips cool for a few minutes before serving. Enjoy!
Spicy Beet Chips
Ingredients:
- 2 medium-sized beets
- Olive oil
- Paprika
- Cayenne pepper
- Salt
Instructions:
- Preheat your oven to 325°F (163°C) and line a baking sheet with parchment paper.
- Wash and peel the beets, then slice them thinly using a mandoline or a sharp knife. Aim for slices that are about 1/16 to 1/8 inch thick.
- Place the beet slices in a bowl and drizzle them with olive oil, ensuring each slice is coated.
- In a separate bowl, mix together paprika, cayenne pepper, and salt to create a spice blend. Adjust the amounts according to your desired level of spiciness.
- Sprinkle the spice blend over the beet slices, ensuring they are evenly coated.
- Arrange the beet slices in a single layer on the prepared baking sheet, making sure they do not overlap.
- Bake for about 20-25 minutes, or until the edges start to curl and the chips become crispy. Keep a close eye on them to prevent burning.
- Once done, remove the baking sheet from the oven and let the beet chips cool for a few minutes before serving. Enjoy the spicy kick!
Conclusion
In conclusion, beet chips offer a delicious and nutritious way to enjoy the numerous health benefits of beets. Incorporating them into your diet can support heart health, brain function, exercise performance, digestive health, detoxification, weight management, eye health, immunity, and skin health. To maximize the benefits, pair beet chips with other nutrient-rich foods and enjoy them as a part of a well-balanced diet. So, grab a bag of beet chips and start reaping the powerful health benefits they have to offer.
Related Posts
Sources:
- Beetroot Chips are High in Vitamins and Minerals – NutStop
- Beetroot Chips – Iron Rich Food – Vegetable snacks – Rivera Foods
- ‘Healthy’ vegetable chips aren’t always healthy. Here’s why – National | Globalnews.ca
- Health Benefits of Beetroot, Uses And Its Side Effects – Lybrate
- BEET: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews
- What Are the Side Effects of Eating Beets? | livestrong
