4 Golden Beets Benefits You Need to Know About

January 9, 2021

Over the last several months, we’ve discussed many plant-based foods that offer incredible health benefits. But we haven’t reviewed the many golden beets benefits you can (and should!) be taking advantage of.

From lowering blood pressure to fighting inflammation to supporting liver health, this is one vegetable you’ll want to include in your diet. Plus, I have an incredible golden beets-based recipe you just have to try!

So, let’s “dig in” and learn all about this delicious root vegetable.


All About Golden Beets

You’re likely familiar with red beets, which are known to contain many vitamins and minerals along with health-promoting nitrates and antioxidants. The good news here is that those are all very same components are found in golden beets!

Where goldens beets differ from red beets are in the types of a certain antioxidant known as betalains they contain, which is responsible for the color differences you see. [1]

Betalains are divided into two basic types, known as betacyanins and betaxanthins. Red beets contain betacyanins while golden beets contain betaxanthins. Regardless, both are rich in antioxidants.

But this difference opens up golden beets benefits to include another element. As with most orange- and yellow-colored plant-based foods, golden beets are known to be a rich source of beta-carotene, vitamin A, vitamin C, flavonoids, potassium, and more.

As you can see, golden beets are an incredibly rich source of many health-promoting nutrients. And that just means they offer some amazing health benefits. Let’s take a look at some of the top golden beets benefits found by researchers.

4 Golden Beets Benefits 

Golden beets, which are sweeter than red beets, contain betaxanthins and nitrates—meaning they help lower blood pressure and fight inflammation! But that’s not all. Here are a few of the top golden beets benefits you need to know about


Golden beets benefits


1. Help lower blood pressure

Did you know that one cup of beets offers more than 440 mg of potassium? This is important because potassium is known to be a blood pressure-lowering mineral. So, if you struggle with high blood pressure, this is one of the top golden beets benefits you’ll want to pay attention to!

So, how does it work? Well, eating potassium can actually reduce the effects of consuming sodium in your body because the more potassium you consume, the more sodium you flush out via your urine. [2] And by negating the effects of sodium, the potassium in golden beets benefits your blood pressure levels!

In fact, one study revealed that when participants supplemented with potassium, their average blood pressure readings dropped significantly. The average blood pressure reading before supplementation was 151/93 mm Hg. After supplementation, the readings dropped, on average, to 138/88 mm Hg. [3]

Additionally, the researchers stated that eating more potassium-rich foods would likely have the same effect on blood pressure as supplementation. That’s good news if you’re looking to capitalize on the blood pressure-lowering benefits of golden beets.

But, of course, there’s an exception here. If you already have low blood pressure, it doesn’t mean that golden beets are off limits for you. Beets help to lower your blood pressure over time—if you have high blood pressure to start with.

This means that if you have low blood pressure, you can still enjoy the other health benefits of beets without worrying about a significant drop in your blood pressure. Good news, right? Isn’t it amazing how plant-based foods help your body find its natural balance

2. Contain anti-inflammatory properties

Because golden beets are rich in antioxidants, they offer a powerful anti-inflammatory punch. This is one of the most important golden beets benefits you’ll encounter, since we know so many of our modern ailments can be tied back to chronic inflammation.

But just how effective are beets in fighting inflammation? Well, according to a 2016 study, patients with hypertension who consumed beet juice for two weeks displayed significantly reduced inflammatory markers. Their cholesterol levels were decreased as well while their flow mediated dilation increased. [4]

As we’ve discussed before, inflammatory markers directly measure internal inflammation, meaning incorporating beets into your regular diet could be a great way to help prevent inflammatory-mediated conditions.

3. Support liver health

When it comes to golden beets benefits, you may be surprised to learn that beets are one of the top foods you should consider if you’re looking to detoxify your liver.

This benefit is due to the fact that beets contain betalain, a methyl donor and type of amino acid, which increases your enzymes to support detoxification. [5]

Additionally, beets have been found to help thin the bile in your liver, which supports better digestion. Why is this important? Well, inadequate bile flow is linked to poor liver detoxification. [6]

Interestingly, beets scored better than asparagus, eggplant, turnips, green beans, carrots, and cauliflower in relation to its bile acid binding abilities.

4. Serve as a rich source of fiber

Finally, we can’t discuss golden beets benefits without acknowledging that this root vegetable is an incredibly rich source of fiber.

With 3.8 grams of fiber per one cup serving, beets provide a nice amount of fiber, which is known to support your health in many ways.

In fact, numerous studies have shown that consuming fiber in linked to reduced risk of obesity, type 2 diabetes, cancer, and even heart disease! [7]

Specifically, a 2018 meta-analysis confirmed that consuming 18 grams of fiber each day significantly reduced the risk of developing type 2 diabetes. [8]

Additionally, given the skyrocketing rates of digestive concerns our nation is facing, incorporating more fiber-rich foods such as delicious golden beets is really a no-brainer.

How to Eat Golden Beets

If you’ve ever eaten a red beet, you know they have a bit of a strong, earthy flavor that can be an acquired taste for some. The good news is that golden beets aren’t quite as strong as red beets. And, as I’ve already mentioned, they have a sweet flavor profile.

As a result, raw golden beets are one of my favorite additions to salads. They’re also delicious when roasted with a little olive oil, garlic, and rosemary. But I like to incorporate them into other dishes as well.

If you’re looking to start by “sneaking” them into other dishes, give my Roasted Golden Beets and Pumpkin Soup a try. It’s rich, savory, and creamy and features roasted golden beets, pumpkin, and fresh thyme. Plus, it’s the perfect dish on a cold day

Regardless of how you choose to eat them, golden beets benefits your health when you add them to your vegetable rotation. So, play with a few different methods of preparation and dig in!


Key Takeaways

  • Like red beets, golden beets are an incredibly rich source of many health-promoting nutrients.
  • Some of the major golden beets benefits include: helping to lower blood pressure, fighting inflammation, supporting liver health, and providing dietary fiber.
  • Golden beets offer a less earthy and sweeter flavor than red beets, making them more palatable for many people. You can eat them roasted, raw on salads, or by "sneaking" them into other dishes, such as soups.
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