Beets good for blood pressure and may boost sex life, too

March 2, 2008 12:16 am

BEETS can lower blood pressure, scientists say--news that elevates these lowly root vegetables to new heights.

British researchers recently wrote that nitrates, natural chemicals in the beets, may provide the blood-pressure-reducing wallop.

We've known for decades that the more vegetables a person eats, the lower that person's risk of hypertension, heart attacks and strokes. To my knowledge, this is the first study to single out beets.

I hope it's followed up with more research. In the meantime, I unearthed fascinating facts about beets, along with some delicious ways to prepare this oft-snubbed vegetable.

POTENT NITRATES

In the recent study, people drank 2 cups of beet juice, and British scientists found that their blood pressure dropped by 10 points.

That's not enough to replace blood-pressure medicines, but it's still helpful and inexpensive.

Older research blamed nitrates, found in beets and other foods, for a host of problems. But new studies show that nitrates may be innocent and even helpful--especially when it comes to lowering blood pressure.

Past studies showed that people who eat a lot of sausage and other meats cured with nitrates have higher rates of stomach cancers. But that may be due to something else in the meat, not the nitrates, scientists now say. We get 100 times more nitrates from vegetables than from meats. And French research shows that vegetables protect against stomach cancer, regardless of how much nitrate the vegetables have.

We know from other research that nitrates do help the heart--which is why the drug nitroglycerin is used to ease chest pain. The body transforms nitrates into nitric oxide, a chemical that relaxes the walls of the blood vessels, thus lowering blood pressure.

Nitric oxide is also critical for sex--men's nerves release nitric oxide, the first step in a chain reaction that causes erections. Drugs such as Viagra and Cialis keep that reaction going longer.

Perhaps the link between beets, nitrates and erections explains why the ancient Romans used beets as a love potion. I've never been to the ruins of Pompeii, but I'm told that the old city had beets painted on the walls of its brothels.

To my knowledge, these ideas have not been tested by modern science.

At any rate, nitrates are found in a wide variety of plants besides beets. However, the amount of nitrates in vegetables can change depending on the season, the soil, the type of fertilizer and even how the vegetables are stored.

WHERE THE NITRATES ARE

University of Missouri research suggests that radishes and kale are among the vegetables highest in nitrates, followed by beets, celery, lettuce, mustard greens, turnip tops and spinach.

Scientists in China, the Netherlands and Slovenia also reported high amounts of nitrates in Chinese cabbage, regular cabbage, eggplant, leeks, scallions potatoes, string beans and carrots.

On a side note, it's important not to feed high-nitrate foods or well water to infants younger than 3 months old--with their developing digestive systems, they can actually overdose on nitrates. This isn't usually a problem--babies of that age should be drinking only breast milk or formula anyway.

BEETS ARE LOW-CALORIE

With the popularity of low-carb diets, beets have taken a bad rap as a sugary vegetable. This is a case of mistaken identity. Sugar beets are different from the table beets you find at the grocery store.

A half-cup of table beets has a mere 25 calories and 6 grams of carbohydrate, 2 grams of which are fiber. That means beets are similar to onions and other non-starchy veggies.

It's true that the carbohydrate in beets turns to sugar in the body, as all carbohydrates do. But, you'd have to eat 1 to 2 cups of beets to raise your blood sugar as much as if you'd eaten a single slice of white bread.

Beets are also rich in folic acid, a vitamin that helps the heart and prevents certain types of birth defects.

GOOD IN SALADS

Besides being healthful, beets are easy to prepare. I like adding sliced canned beets to salads. Beet soup, otherwise known as borscht, is popular in Russia, Poland and most of Eastern Europe.

It's also easy and inexpensive to buy fresh beets, wash them and roast the whole roots in the oven. When they're tender, the outer skins slip off, revealing the beautiful ruby root.

Beyond familiar red beets, you can find fancy Chioggia beets, an Italian variety that looks candy-striped when you slice it, and baby golden beets.

Beets offer a good bang for you buck (and your blood pressure).

Jennifer Motl welcomes reader questions via her Web site, brighteating.com, or mailed to Nutrition, The Free Lance-Star, 616 Amelia St., Fredericksburg, Va. 22401.