BEET IT OR BEAT IT

Beets: Hell YA! Or ewwww….?!

Some of us love these vibrantly colored roots and some of us despise them… If you like them, you’re in luck, and if you don’t, you better learn to.

Science has been showing that they have some unique health and performance benefits. Regular consumption of beets can have some impressive effects such as reduced body fat, improved recovery from exercise, improved stamina, and improved strength. Asides from all that magic, beets are very nutritious, so even if all the science is wrong with regards to beets’ ability to turn you into Popeye, you won’t be wasting your time eating them, as they are a good source of nutrients, fibers and anti-oxidants.

PHYTO-PERFORMANCE LOVES SCIENCE

At Phyto-Performance Nutrition, we are always investigating the available scientific research on performance enhancing foods that can help us get results for our athletes and weekend warriors. As the science of nutrition evolves, we are slowly deciphering and uncovering some of the amazing benefits that foods can elicit.

BEETS MAKE ME RUN FAST

Beets have been a hot topic lately, as they’ve been shown to enhance performance in a few different ways. Initially they were found to improve aerobic capacity in terms of VO2. Improving your VO2 means that your body will need to consume less oxygen for them same amount of work, so if you run 5 km and decide to eat some beets for breakfast, your body will need less oxygen during that run compared to if didn’t consume any beets at all. This can lead to a faster run, if that is the goal, otherwise it would just lead to a more metabolically efficient run.  This effect of improved metabolic efficiency is believed to be due to their ability to increase blood nitric oxide (NO) levels, which can dilate blood vessels and allow more blood to flow in and out of muscles, and thus result in better nutrient delivery and gas exchange (Dominguez et al. 2017).

DO YOU EVEN RECOVER BRO?

Another angle in which tasty little beets can help you is by improving muscle recovery. These two recent studies by Clifford et al. 2016, 2017 investigate beet juice’s ability to improve markers of exercise induced muscle damage. Its common to feel soreness after a bout of exercise because whenever you push through your comfort threshold, you are subject to muscle fiber breakdown and the associated muscle soreness. This muscle soreness can last for up to 72 hours post exercise, and it will reduce your ability to perform. During the sore period you will have decreased strength and power output, and thus decreased performance.  What Clifford and friends measured was whether beets could reduce exercised induced muscle pain as well as recovery of strength and power, and It turns out they do!        

THE BEAST THAT IS BETAINE

Betaine and betalaines are two nitrogenous based compounds that are thought to be responsible for many of the performance benefits derived from beets. Betaine is regularly used as a performance enhancer supplement, whether in your pre-workout or taken individually. The compound betaine was originally identified in beets, hence the name, but it turns out there is a few other great food sources: Spinach, wheat germ & quinoa. Betaine by itself has the potential effect of improving strength, increasing circulating blood levels GH, and reducing body fat (Cholewa et al. 2014). Although beets are a source of betaine, most of the studies testing betaine show benefits with doses much higher than you would get from eating beets. Therefore, if your looking for performance results specific to betaine, we recommend consuming all 4 natural sources of betaine, and potentially even use a supplement. I use Rivalus powder burn which contains 500 mg, and I also purchased a pack of pure betaine from www.canadianprotein.ca

COST TO BENEFIT RATIO

That said, even though there is good science to back up the use of beets and betaine for performance, it is always a question of price-to-benefit ratio when it comes to taking a new supplement, and with beets, we also must consider the enjoyability factor – big issue for my wife, not at all for me... In my opinion, beets offer great value!

From a basic nutrition standpoint, aside from all the performance benefits, beets are a significant source of the following compounds: Folate, Mangnese, copper, fiber, potassium, phosphorus, magnesium, vit C, Iron, Vit B6. Beets are relatively cheap to buy – I recently bought a double pack of pickled shredded beets at Costco for about 5$. These were great as they were an easy addition to my lunch wraps, or as a side with my meal. I also will often add beet powder to my daily smoothies to boost my consumption, as I can’t eat beets every day.  This has the added effect of making my smoothies a nicer colour – again palatability! The beet root powder is affordable, a bottle comes to about 16$+ tx (Phyto athlete discount), contains 2kg of dried beets and it lasts me for a couple of months. When it comes to betaine specifically, I try to get as much as possible from food.  I try to consume baby spinach daily, whether in a smoothie, in my egg omelet or in a salad. Baby spinach is a super functional, easy throw-in, as well being very affordable (Costco sells are large pack for about $3). Also, I try to eat quinoa and whole grain bread or wraps WITH the wheat germ (Note: I am not gluten intolerant, my genetic test backs this up). I often make beet wraps: Shredded beets, spinach, whole grain wrap including the germ, some shredded chicken and maybe some hummus or avocado. <—- Balanced and great for performance.

SHUT UP AND TRAIN, but eat your beets too

SO, if your looking for ways to improve your health and performance, beets are a great addition to your tool box. Beets by themselves have the ability to improve your metabolic efficiency in terms of VO2. They are also nutrient, fiber, and anti-oxidant dense, and pack unique abilities to help your recovery from exercise. They contain the compound betaine, and if you want to increase muscle & strength, try getting in supplemental betaine from quinoa, spinach, wheat germ, a synthetic supplement can help as well.

Happy training & thanks for reading!

 -Patrick Martin-Arrowsmith

Disclaimer: The information provided is meant to spread knowledge and induce interest for educational purposes. It is based on limited research. We try to pull the overall message of the literature, but further research may be necessary.  What is done with the information or suggestions is solely the consumers decision. The information provided is not meant to treat or diagnose any medical condition. References are provided for informational purposes only and do not constitute endorsement of any website or other sources.

Cholewa, J. M., Guimarães-Ferreira, L., & Zanchi, N. E. (2014). Effects of betaine on performance and body composition: A review of recent findings and potential mechanisms. Amino Acids,46(8), 1785-1793. doi:10.1007/s00726-014-1748-5

Clifford, T., Bell, O., West, D. J., Howatson, G., & Stevenson, E. J. (2015). The effects of beetroot juice supplementation on indices of muscle damage following eccentric exercise. European Journal of Applied Physiology,116(2), 353-362. doi:10.1007/s00421-015-3290-x

Clifford, T., Howatson, G., West, D. J., & Stevenson, E. J. (2017). Beetroot juice is more beneficial than sodium nitrate for attenuating muscle pain after strenuous eccentric-bias exercise. Applied Physiology, Nutrition, and Metabolism,42(11), 1185-1191. doi:10.1139/apnm-2017-0238

Domínguez, R., Cuenca, E., Maté-Muñoz, J., García-Fernández, P., Serra-Paya, N., Estevan, M., . . . Garnacho-Castaño, M. (2017). Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review. Nutrients,9(1), 43. doi:10.3390/nu9010043

Veganism: Will the switch Help my Health

 Every body is getting on the vegan train... 

With the recent popularity of Netflix’s documentary “What the Health”, I felt like now would be a good time to address the role of veganism in combatting one of the most pernicious diseases affecting North Americans today: diabetes. Many of you out there with diabetes might have the following questions: Will a diet without meat or animal products help me live longer? Will it help prevent heart disease and other complications? Is a vegan or vegetarian diet really the best diet for me and my health? My answer as a nutrition expert and ex-vegetarian is, it depends.

WHAT ARE YOUR MOTIVATIONS?

Are you interested in pursuing a vegan diet mainly because you are concerned for the welfare of animals? Kudos! I have respect for those willing to reshape their lives for ethical reasons. While it is outside the scope of this article to go into depth over the philosophical arguments for veganism, from a nutritional point of view there is solid evidence supporting vegan and vegetarian diets for those with type 1 or type 2 diabetes. In fact, Diabetes Canada[1] (the largest advocacy group of its kind in the country) recognizes vegan/vegetarian diets as being effective for reducing body weight[2], lowering fasting blood glucose levels[2], lowering LDL cholesterol[3] (known as the “bad” cholesterol), increasing HDL cholesterol[4] (the “good” cholesterol), reducing the amount of medications needed1, and most tellingly, reducing hemoglobin A1c levels[3]—a measure for overall blood glucose exposure. These benefits along with proper monitoring from your doctor, regular physical activity (at least 150 minutes of aerobic exercise a week), and if required, medications (such as Glucophage, insulin, and/or others), can act in concert to prevent complications, such as heart-attack, kidney failure, nerve or eye damage, and amputations—leading to a happier, longer life.

THE BAD NEWS?

So that’s the good news. The bad news? Vegan and vegetarian diets are difficult to maintain long-term, especially if you are used to the taste of meat. I was a vegetarian for over five years, and one day I decided I really missed the taste of fish. During my dietetics program, I learned that there are a few important nutrients that plant foods cannot provide. Plus, I was really tired of eating imitation tofu-turkey for Thanksgiving! So I became a pescatarian semi-vegetarian for a while (in other words, a fish-eater). One year later, one thing led to another…and now I’m back to being a full-blown regular omnivore.

ADVICE FROM EXPERIENCE...

My story is far from unique, because due to the highly restrictive (and isolating) nature of vegan and vegetarian diets, it is a very difficult diet to sustain. A survey by the Humane Research Council found that about 84% of vegans and vegetarians will eventually abandon this dietary pattern[5]. An equal number of respondents who were current vegans/vegetarians gave either “health” or “animal-welfare” as their primary motivations for taking on that diet. What’s interesting, however, is that when ex-vegans and ex-vegetarians were asked why they were ever vegan or vegetarian in the first place, only 27% gave “animal-welfare” as a primary motivation while over 57% had pursued it for “health” reasons. What this study tells us is that if you are mainly driven by the health-benefits of veganism or vegetarianism, then it is more likely you will at some point go back to being an omnivore (such is the case with me, your humble author).

ALTERNATIVES TO VEGANISM 

But luckily, I have more good news. An alternative to vegan and vegetarian diets is the Mediterranean diet, which Diabetes Canada recognizes as providing all the same health benefits as a vegan or vegetarian diet[1]. Plus, it’s been shown to reduce inflammation in the body, a risk factor for obesity, heart disease, and many other ailments. If you’re unclear of what the Mediterranean diet is, I recommend searching for “Mediterranean diet food pyramid” online, but the gist of it is to limit red meat, have most of your animal products come from fish and poultry, have your main cooking oil be olive oil, and focus heavily on fruits, vegetables, legumes, beans, and whole-grain products. Basically, you will want to try and get as much fiber (over 25 grams per day) as you can, since it forms a gel in your gut and slows the rate sugars enter your blood. In fact, if you change only one thing based off my article today, adding more pulses (chickpeas, lentils, or beans) to your current diet (1 serving; half a cup per day on average) can help better control your blood glucose levels[6], reduce your chances of hypoglycemia[6] (which can be an unpleasant, frightening, and potentially dangerous experience), and aid in weight loss[7]. So, whether you choose to be vegan or not, just know that there is no right or wrong choice when it comes to your health. In the end, it comes down to our mothers’ advice: “Eat your fruits and vegetables (and pulses)!”

- Tyler Feeney-

M.Sci (c) in Dietetics

References

1. Dworatzek, P.D., Arcudi, K., Gougeon, R., Husein, N., & Sievenpiper, J.L. (2013). Canadian Diabetes Association 2013 clinical practice guidelines for the prevention and management of diabetes in Canada: Nutrition therapy. Canadian Journal of Diabetes, 37(suppl 1), S45-S55.

2. Barnard, N. D., Cohen, J., Jenkins, D. J., Turner-McGrievy, G., Gloede, L., Green, A., & Ferdowsian, H. (2009). A low-fat vegan diet and a conventional diabetes diet in the treatment of type 2 diabetes: a randomized, controlled, 74-wk clinical trial. The American Journal of Clinical Nutrition, 89(5), 1588S-1596S.

3. Kahleova, H., Matoulek, M., Malinska, H., Oliyarnik, O., Kazdova, L., Neskudla, T., ... & Pelikanova, T. (2011). Vegetarian diet improves insulin resistance and oxidative stress markers more than conventional diet in subjects with Type 2 diabetes. Diabetic Medicine, 28(5), 549-559.

4. Ajala, O., English, P., & Pinkney, J. (2013). Systematic review and meta-analysis of different dietary approaches to the management of type 2 diabetes. The American Journal of Clinical Nutrition, 97(3), 505-516.

5. Asher, K., Green, C., Gutbrod, H., Jewell, M., Hale, G., & Bastian, B. (2014). Study of Current and Former Vegetarians and Vegans: Initial Findings.

6. Giacco, R., Parillo, M., Rivellese, A. A., Lasorella, G., Giacco, A., D'episcopo, L., & Riccardi, G. (2000). Long-term dietary treatment with increased amounts of fiber-rich low-glycemic index natural foods improves blood glucose control and reduces the number of hypoglycemic events in type 1 diabetic patients. Diabetes Care, 23(10), 1461-1466.

7. Kim, S. J., de Souza, R. J., Choo, V. L., Ha, V., Cozma, A. I., Chiavaroli, L., ... & Leiter, L. A. (2016). Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials. The American Journal of Clinical Nutrition, 103(5), 1213-1223.