Surprising beetroot benefits for men

You’ve probably heard of “Go for 2 & 5”, where you should be having two serves of fruit and five serves of vegetables every day. But if we’re honest, how many of us are really sticking to that religiously?

Put it this way, 56% of adults aren’t even getting the two fruit serves, and that’s pointing towards an unfortunate reality [1]. We’re not stocking up on enough of the good stuff in an era where, if it’s not a supplement or powder, most aren’t interested. But plain old beetroot is one vegetable that’s doing more than you think.

You might be surprised at the benefits one simple vegetable can provide outside of the usual “Go for 2 & 5” framework. Let’s get into some of the benefits you might not have thought about before, and how they can help make you the best version of yourself.

What are the benefits of beetroot for men?

Beetroot isn’t just what you get when you’re ordering a burger with the lot. It’s a power-packed vegetable containing folate, potassium, nitrate, and plant compounds such as betalains, along with a mountain of fibre [2]. That’s why you’ll constantly see it mentioned in exercise and well-being circles.

This nutrient-rich vegetable is far from a miracle food, but it does offer some surprising benefits, potentially including better digestive health, energy balance, athletic performance, and possibly even brain health.

With one in four Aussies following a diet or eating pattern, you might be thinking about what you can add to your diet [3]. So, here are some of the unexpected benefits that beetroot brings to the table.

Many nutrients and few calories

The biggest selling point is that you’re getting a lot of nutrients with barely any calories. One cup of raw red beetroot, or 136g, contains about 58 calories. In exchange, you’re getting [4]:

• 3.8g of fibre.
• 2.2g of protein.
• 0.2g of fat.
• 13g of carbohydrates

On top of that, you’re getting essential vitamins and nutrients, like vitamin C, fibre, and other micronutrients. Even if you go for drinking beetroot juice, 100ml still contains only about 95 calories, alongside the similar benefits of raw beetroot [5].

Additionally, beetroot contains natural nitrate. That’s the compound commonly linked to beetroot’s high-performance reputation. There are also betalains and various other plant compounds that have antioxidant characteristics, helping to preserve your health for the long run [6]. 

Boost athletic performance

Beetroot’s boost to athletic performance is one of its most cited health benefits. It’s a natural source of nitrate, which your body uses for nitric oxide production. Simply put, nitric oxide supports blood flow by widening the blood vessels and supports how your muscles efficiently use oxygen while exercising, essentially reducing the oxygen cost of moving [7].

It's not going to turn you into an overnight Olympian, but if you’re trying to squeeze every last bit of effort out of your sessions, beetroot could be a useful support for better exercise performance.

May improve digestive health

Fibre is what keeps everything moving down the line within your digestive system. When you’re not getting enough fibre, you’re opening yourself up to digestive trouble. Today, only about 28% of Aussies are getting enough fibre in their diets [8].

New research is finding that beetroot could have a big impact on your gut health. Studies have found that beetroot is a rich source of fibre, phenolics, and betalains, which have been linked with positive gut microbiota [9].

May help with energy balance 

Your pre-workout supplement might give you a caffeine-style buzz, but the same can’t be said for beetroot. Nevertheless, high-fibre, low-energy-density foods figure in the broader energy balance picture.

These types of foods make you feel fuller and support men in maintaining a balance in their eating patterns [10]. It’s not a direct fat-loss solution, but it can help you consume more in volume without adding more calories.

So, if you’re struggling to manage your calories to get rid of that spare tyre, beetroot could be helpful.

May support brain health and cognitive function

Managing your mind is as important as managing your body. Some studies have found that dietary nitrate influences blood flow in your brain, improving brain function in certain mental tasks [11].

There’s also some lighter-touch evidence that shows beetroot could be an important part of healthy ageing and supporting your noggin’s ability to still function as the years pass, staving off brain-related conditions [12]. One heads-up, though, is that the evidence on this is still mixed, so more research is needed before we can put our faith in beetroot as a natural remedy to aging.

Can beetroot help with erectile dysfunction or low libido?

Beetroot’s association with nitrate and nitric oxide is why some people have suggested that it’s a direct fix for bedroom-related issues. Nitric oxide might improve blood flow by widening the blood vessels, and nitrate has been linked to heart health benefits in the past [13]. However, that doesn’t mean you’re going to solve low libido or erectile dysfunction by eating beetroot for breakfast.

Truthfully, beetroot might support some of the systems involved in sexual wellbeing, but low libido and erectile dysfunctions are complex issues, influenced by health and lifestyle factors like:

• Mood
• Sleep
• Weight
• Fitness
• Alcohol/smoking
• Stress

That’s why if you’ve got problems with sexual function, like learning to manage erectile dysfunction, getting in touch with your GP for an appointment is crucial to find out what might be going on downstairs and what your next step is.

Can beetroot help with weight loss?

Beetroot consumption won’t directly cut your body fat or BMI. There’s no single miracle food that can do this, and any claims to the contrary are just bro science.

Only a caloric deficit is going to help you shed some kilos. Instead, beetroot’s position as a low-calorie, nutrient-dense food could help you achieve that healthy diet by helping you meet your body’s needs while still giving you that feeling of fullness without increasing your calories.

Lasting weight loss is a multi-pronged issue, which is why building a structured support program is essential. Options like Pilot’s Weight Reset program, dedicated coaching, and defined diet and exercise programs are all options that are on the table. It’s also worth getting in touch with your GP for further support.

How to add beetroot to your diet

Getting enough veggies into your diet is a struggle. Only about 5% of Aussies actually eat the recommended number of serves of vegetables daily today [14]. But you don’t have to cook beetroot daily or chew it raw. Here are a few options for sneaking it into your daily routine.

Fresh beetroot

The easiest place to start is fresh beetroot. You can roast and eat it directly, put it into a grain bowl raw, or even grate raw beets onto a salad or some other meal. Another option that’s growing in popularity is shoving this root vegetable into a wrap with a lean protein like chicken and plenty of leafy greens. 

Beetroot powder

Beetroot powder, or powdered beetroot extract, is an alternative option if you’re already consuming supplements and smoothies as part of your workout supplementation plan. Add it to a drink and blend it up for an easy beetroot boost.

Just watch out, because powders vary widely between products, especially in nitrate content and added extras you might not want.

Beetroot juice supplementation

Drinking fresh beetroot juice daily, or "beet juice", has become a popular way of getting enough fruit and veg into your diet. It’s perfectly valid to pick up a small bottle of concentrated beetroot juice and chug it on the way to work. The trade-off, though, is that it’s not going to make you feel full, so you might be getting less fibre and compensating with more calories later. 

Again, read the labels if you're opting for beetroot juice consumption. This helps you measure your beetroot juice intake in an era where you've got an array of flavourings and additives.

Are there any side effects of using beetroot?

Generally, no. The only surprise that most people get is that their urine or stools might look pink or red. It’s nothing to be concerned about and doesn’t indicate that there’s an issue.

Furthermore, if you’re not used to smashing large amounts of fibre, switching to daily beetroot can give your body a bit of a shock. Side effects might include [15]:

• Excessive wind
• Abdominal discomfort
• Bloating

These side effects are more likely if you’re not drinking enough water. Make sure you chug more water and don’t ramp up your fibre intake too quickly.

Total support starts with Pilot 

Beetroot can be a worthwhile addition to your diet, but it’s not a miracle. If you’re looking to achieve peak performance and slim down, you need to focus on training, diet, and healthier habits overall.

Personalised support can be helpful if you’re looking to turn your life around and lose weight in a way that actually sticks. Of course, proper nutrition is also a component of other issues, including hair loss and sexual health. That’s why Pilot offers a range of GP-backed products to help you be the best bloke you can be.

Before you make a decision, though, it’s important to work with your local doctor to keep yourself on the straight and narrow. Get in touch with Pilot to learn more about your next steps for a healthier life today. 

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