The Science Behind Beetroot and Body Temperature
For centuries, certain foods have been labeled with 'warming' or 'cooling' properties based on traditional medicine and anecdotal evidence. Beetroot, often consumed in colder months, is one such food that has gained a reputation for increasing body heat. However, modern nutritional science provides a more nuanced explanation for any perceived warmth following consumption. Rather than acting as a powerful thermogenic agent, beetroot's effects on the body are much more subtle and primarily related to its impact on the cardiovascular system and metabolic processes.
The Role of Nitrates and Vasodilation
Beetroot is naturally rich in dietary nitrates. When you consume beetroot, these nitrates are converted by oral bacteria and other internal processes into nitric oxide. Nitric oxide is a potent vasodilator, meaning it causes blood vessels to relax and widen. This increased blood flow, particularly to the body's extremities like the hands and feet, can create a localized sensation of warmth. This effect is not the same as a rise in your core body temperature, which is tightly regulated by your body's thermoregulation system. Research has specifically shown that drinking a red beet beverage can lead to a faster recovery of skin temperature in the fingers after a cold exposure, confirming the vasodilation effect on peripheral circulation.
The Thermic Effect of Food (TEF)
All foods require energy for digestion, absorption, and processing. This process, known as the Thermic Effect of Food (TEF), releases a small amount of heat. As a root vegetable rich in fiber and complex carbohydrates, beetroot requires more metabolic effort to digest than some other foods. This slow digestion process can lead to a sustained release of energy and a very slight, but insignificant, increase in heat production. This effect is not unique to beetroot and is a normal part of your body's metabolic function. It is far from the significant temperature increase some might associate with 'heating' foods.
Research Findings on Thermoregulation
Scientific studies offer a mixed picture of beetroot's effect on body temperature, further complicating the popular perception. For example:
- One study found that beetroot juice did not help re-warm the extremities of people who are sensitive to cold, despite an increase in plasma nitrite levels. The researchers suggested that oxidants in the body might be neutralizing the nitric oxide before it can have a full effect.
- Another study observed that drinking beetroot juice did not affect core body temperature or mean skin temperature during exercise in hot conditions.
- A positive finding showed that drinking a red beet beverage led to a faster recovery of skin temperature in fingers after cold exposure compared to drinking water.
These varied results indicate that beetroot's effect is not a consistent or guaranteed way to induce warmth, especially in people with circulatory issues or in different environmental conditions.
Beetroot vs. Thermogenic Foods: A Comparison
To better understand why beetroot is not a true 'heating' food, it helps to compare its effects with those of genuinely thermogenic foods, such as chili peppers containing capsaicin. The following table highlights the key differences:
| Characteristic | Beetroot | Thermogenic Foods (e.g., Chili Peppers) |
|---|---|---|
| Primary Mechanism | Vasodilation (widening of blood vessels) via nitrates converting to nitric oxide. | Activation of nerve receptors (TRPV1) causing a sensation of heat and a minor increase in metabolic rate. |
| Impact on Core Body Temp | Does not significantly increase core body temperature. | Can cause a temporary, minor increase in core temperature by triggering a thermogenic response. |
| Feeling of Warmth | Subtle, primarily localized to extremities due to improved circulation. | Strong, often systemic feeling of heat and sweating due to nerve stimulation. |
| Effect Duration | Relatively short-lived, with peak nitrate effects occurring a few hours after consumption. | Immediate and typically subsides within an hour or two. |
Beyond the 'Heating' Myth: Real Health Benefits
While the idea that beetroot makes body heat is largely a myth, the vegetable offers a wide array of proven health benefits, most stemming from its rich nutritional profile. These benefits include:
- Improved Exercise Performance: Nitrates in beetroot increase blood flow to muscles, reducing oxygen cost during exercise and enhancing endurance.
- Lowered Blood Pressure: The vasodilation effect from nitric oxide helps to lower blood pressure, promoting cardiovascular health.
- Enhanced Brain Function: Improved blood flow also benefits the brain, potentially enhancing cognitive performance and reducing the risk of dementia.
- Rich in Antioxidants: The vibrant red color comes from betalains, powerful antioxidants that combat inflammation and cellular damage.
- Digestive Health: Beetroot is high in fiber, which supports a healthy gut and aids in digestion.
For more information on the wide-ranging health benefits of this nutrient-rich vegetable, you can consult authoritative sources like BBC Good Food.
Ways to Incorporate Beetroot into Your Diet
Beetroot is a versatile vegetable that can be enjoyed in many ways, whether you are trying to warm up on a chilly day or cool down in the summer heat:
- Juiced: Fresh beetroot juice is a popular way to consume a concentrated dose of nitrates. Mixing it with other fruits like lemon or ginger can make for a delicious and refreshing drink.
- Roasted: Roasting beetroot brings out its natural sweetness and makes for a perfect, hearty side dish. This is a common way to consume it in winter.
- Salads: Shredded or pickled beetroot adds a vibrant color and earthy flavor to salads, combining well with ingredients like goat cheese, walnuts, and greens.
- Smoothies: For a convenient boost of nutrients, blend raw beetroot into your favorite fruit or vegetable smoothie. Its deep red color is a bonus.
- Pickled: Pickled beetroot is a great way to preserve the vegetable and enjoy its tangy flavor year-round. It's often used as a condiment or side dish.
Conclusion
While it's a common belief that beetroot makes the body heat, the truth is more rooted in chemistry and physiology. The subtle warming sensation that some people experience is a result of improved blood circulation to the extremities, not an increase in core body temperature. The high nitrate content that promotes vasodilation and enhanced athletic performance is responsible for this effect. With a wealth of proven health benefits, beetroot remains an excellent addition to a balanced diet, regardless of the season. Whether you're enjoying it hot or cold, its value comes from its nutritional properties, not its ability to function as a bodily thermostat.
