An unusual juice drink could hold the key to reducing a number of dangerous health conditions. Research has shown that this red beverage could lower cholesterol and balance blood sugar levels – and it can be made at home.
The drink in question is beetroot juice, which is rich in soluble fibre and antioxidants, both of which are hugely valuable to the body. A report by Argentinian news site Infobae, delved into these benefits.
“Beetroot contains soluble fibre, which is key to lowering bad cholesterol (low-density lipoprotein) levels in the blood,” it said.
“This fibre works by binding to bile acids in the intestine, promoting their elimination and thereby forcing the body to use available cholesterol to replenish them.
“Additionally, its antioxidants, such as betalains and flavonoids, limit oxidative damage in cells, contributing to the reduction of oxidised cholesterol, a risk factor in the formation of arterial plaques.”
A scientific study published in the Journal of Pharmacy and Nutrition Sciences in 2015 found that participants experienced an increase in their high-density lipoprotein cholesterol (“good” cholesterol) levels when they were supplemented with beetroot juice.
The findings were significiant, as levels lept from 42.9 milligrams per deciliter (mg/dl) to 50.2 mg/dl during the research period. Separate research, published in Medical Laboratory Journal in 2020, trialled the use of beetroot juice among football players.
It found that the drink increased “good” cholesterol while lowering “bad” and total cholesterol. Study authors concluded: “Regular beetroot juice intake has significant effects on lipid profile in female soccer players, hence its suggestion for preventing diseases such as hypercholesterolemia and hypertension in female soccer players.”
However, this is not where the potential health benefits of beetroot juice end. The Infobae report continued: “Although beetroot contains natural sugars, its low glycaemic index allows sugar to be released slowly into the body, preventing glucose spikes.
“Moreover, beetroot juice is rich in natural nitrates that improve insulin sensitivity, facilitating better regulation of blood sugar. It also provides alpha-lipoic acid, an antioxidant shown to be useful in reducing oxidative stress and improving glucose metabolism in people with diabetes.”
A study, published in the Journal of Nutritional Science in 2014, found that drinking 225 milliliters of beetroot juice (about half a cup) reduced post-meal glucose levels significantly. Although beetroot juice is available to buy from supermarkets, it can also be made at home.
Ingredients:
- One medium beetroot
- One carrot (optional, to soften the flavour)
- One apple (optional, for natural sweetness)
- One glass of water or ice cubes
- Juice of half a lemon (optional, to enhance flavour and preserve nutrients).
Firstly rinse the beetroot, carrot, and apple to remove any soil residue. You can choose to peel the beetroot for a milder flavour or you can leave the skin on for extra nutrients.
Chop the beetroot, carrot, and apple into small pieces. Place the pieces in a blender, add water or ice cubes and blend until smooth.
If you prefer pulp-free juice, use a strainer or juice cloth. Squeeze half a lemon over the drink to enhance flavour and vitamin benefits.
Serve immediately and consume it fresh to maximise its nutrients.
If you are concerned about your cholesterol or blood sugar levels you should speak to your GP.
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