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Beet Carrot Apple Ginger Juice: A Refreshing Drink for Stable Blood Sugar and a Good Night’s Sleep

Can’t seem to silence your late-night cravings? Struggling to manage your blood sugar?

Well, there’s a solution waiting for you in the form of beet carrot apple ginger juice!

This drink isn’t just a party for your taste buds, it has potential health benefits that can address both sleep problems and blood sugar concerns.

Why Beet Carrot Apple Ginger Juice?

There are several reasons why someone might choose to drink beet carrot apple ginger juice:

  • This juice contribute to a healthy immune system, improves blood flow, controls your blood sugar, and offers some digestive benefits from the ginger.
  • The combination of beets, carrot, apple, and ginger provides a naturally sweet and refreshing drink without added sugars.
  • Some believe that this juice helps detoxify the body due to it’s ingredients’ properties.
  • The combination of sweet, earthy, and spicy flavors can be quite appealing. The juice is a refreshing way to hydrate.
  • You can adjust the recipe based on your taste. Want it sweeter? Add more apple. Prefer less spice? Reduce the ginger.
  • For those who find it difficult to eat raw vegetables, this juice can be an easier way to incorporate them into their diet.

If you’re looking for a tasty and health-boosting drink, beet carrot apple ginger juice can be a good choice.

Health Benefits of Beet Carrot Apple Ginger Juice

Proponents of beet carrot apple ginger juice claim a variety of health benefits, though some have stronger scientific backing than others. Here’s a breakdown:

Blood Pressure

Beets contain nitrates, which convert to nitric oxide in the body, it improves blood flow, and lowers blood pressure. There’s a good amount of research supporting the link between beet juice consumption and improved blood flow, and lower blood pressure.

A 2017 meta-analysis reviewed multiple studies on beet juice consumption and blood pressure. It found that drinking beet juice on a regular basis helped lower both systolic and diastolic blood pressure, with an average reduction of 3.55 mmHg for systolic and 1.32 mmHg for diastolic. [1]

Another helpful resource is a systematic review published in 2020. It explores the benefits and risks of drinking beetroot juice. The review highlights that nitrates in beetroot juice convert into nitric oxide, leading to widening of blood vessels and consequently reduced blood pressure [2, 3].

You’ll find relevant information from a 2022 meta-analysis. This analysis looked at studies where participants consumed different amounts of beetroot juice (70ml, 140ml, or 250ml) daily for periods ranging from 3 to 60 days.

The analysis showed improvement in blood pressure regardless of the quantity consumed, with the best results seen in those drinking 250ml daily. [4]

Enhanced Insulin Sensitivity

Beets contain dietary nitrates, which is converted by the body to nitric oxide.

Nitric oxide appears to improve insulin sensitivity, which is the body’s ability to use insulin to regulate blood sugar, some studies suggest. [5] This is beneficial for people with diabetes.

There was also a circulation study that found a correlation between nitric oxide production and insulin sensitivity in healthy young men.

The study involved a group of 19 healthy young male participants.

The study suggested that men with high levels of nitric oxide production in their endothelial cells were more sensitive to insulin. [6]

Blood Sugar Lowering Effect

Another relevant study also looked at the potential benefits of beetroot juice for people with T2DM. Here’s a look at some contrasting evidence:

Possible blood sugar-lowering effects

  • A 2014 study explored beetroot juice’s impact on blood sugar levels after eating. It found that drinking around 225ml (less than half a cup) of beetroot juice significantly reduced post-meal glucose levels in healthy participants. [7] However, this study didn’t involve individuals with diabetes.

Limited impact on glycemic control

  • A 2022 clinical trial investigated the effects of concentrated beetroot juice on type 2 diabetic patients. While the study showed no changes in fasting blood sugar, insulin, or HbA1c after daily consumption of concentrated beetroot juice, it did show a small decrease in diastolic blood pressure. [8]

All these studies suggest that drinking beetroot juice may help lower blood sugar and improve glycemic control in healthy individuals who don’t have diabetes.

Improved Sleep

Some studies suggest that drinking beet juice may enhance sleep quality due to its nitrate content.

A study published in the journal Nature and Science of Sleep found that COPD patients who drank concentrated beetroot juice before bed experienced improved sleep quality, including increased deep sleep. [9]

Another study looked at the effects of beetroot juice on sleep in male athletes and found that those who consumed beetroot juice reported better sleep quality compared to a placebo group. [10]

The research also indicated that the beet juice group showed improvement in physiological fatigue markers, including time to exhaustion and blood lactate levels.

Make it Your Own: How to Customize the Juice

The beauty of beet carrot apple ginger juice recipe is that its easy to customize.

Here’s how to create your perfect version:

  • Sweet or Spicy? Want a sweeter juice? Add more apple or a splash of unfiltered apple juice. Prefer a more pronounced ginger kick? Adjust the amount to your taste.
  • Detox Delight: The body naturally detoxifies itself, but some believe this juice can aid the process due to the ingredients’ properties.

Beyond the taste and benefits, this juice is a refreshing way to stay hydrated, most especially on hot days. For those who find raw vegetables challenging, juicing offers an easier way to incorporate them into your diet.

Get Your Juice On: Recipe and Tips

Beet carrot apple ginger juice is a healthy and refreshing drink made with a beets, carrot, apple, and ginger. Can’t wait to try this yummy drink?

Here’s what you’ll need to make your beet carrot apple ginger juice:

  • 3 medium beet (peeled and quartered)
  • 1 medium apple (peeled, cored and quartered)
  • 1 tbsp size piece of fresh ginger (skin removed)
  • 2 whole carrots (rinsed and peeled)

Here’s the nutritional information for the ingredients in a serving of beet carrot apple ginger juice, assuming the recipe yields 2 servings:

Beet (peeled, quartered)

  • Serving size: 1.5 cups
  • Calories: 111Kcal
  • Carbs: 24g
  • Fiber: 6g
  • Vitamin C: 18mg
  • Potassium: 696mg

Apple (peeled, quartered)

  • Serving size: 1/2 cup
  • Calories: 52Kcal
  • Carbs: 13g
  • Fiber: 3g
  • Vitamin C: 6mg
  • Potassium: 107mg

Ginger (1 Tbsp)

  • Calories: 4Kcal
  • Carbs: 1g
  • Fiber: 0.6g
  • Vitamin C: 0mg
  • Potassium: 415mg

1 medium Carrot (peeled, whole)

  • Calories: 41Kcal
  • Carbs: 9g
  • Fiber: 3.6g
  • Vitamin C: 2mg
  • Potassium: 427mg

Instructions

  1. Juicing Method:
    • If you have a juicer: Simply put all the ingredients through your juicer.
  2. No juicer? No problem! You can still make this juice using sv500 vacuum blender.
    • Add ¾ cup of water to your blender along with the beets, carrots, apple, and ginger.
    • Blend until smooth.
    • Strain the mixture through a cheesecloth or fine-mesh strainer to remove the pulp.
    • Press the pulp with a rubber spatula to extract as much juice as possible.
  3. Taste and adjust: You can add a splash of unfiltered apple juice to the final product if you find the taste too strong. Unfiltered apple juice adds some sugar content to the juice so be mindful of the amount you add (Don’t add it if you’re diabetic).
  4. Enjoy your juice immediately or chill it for a bit. The juice will keep best when fresh, but can be stored in the fridge for a day or so.

Tips:

  • Beets can stain, so wear gloves or an apron while handling them.
  • You can adjust the amount of ginger depending on your preference for spiciness.
  • This recipe makes about 1-2 servings.
  • The juice will stay fresh in the refrigerator for up to 24 hours, but the flavor and nutrients are best enjoyed fresh.

So skip the sugary drinks and sleep pills! Make this yummy beet, carrot, apple, and ginger juice instead. It’s good for you and can help you sleep better, and keep your blood level balanced.

Unquenchable Thirst? Frequent Bathroom Breaks? Don't Ignore These Signs! Get a blood sugar test at HealthLabs. Knowledge is power - take control today!

Other blood sugar friendly beverages you may also like:

Sources:

  • The Nitrate-Independent Blood Pressure–Lowering Effect of Beetroot Juice: A Systematic Review and Meta-Analysis. [read]
    • Authors: Zahra Bahadoran, Parvin Mirmiran, Ali Kabir, Fereidoun Azizi, and Asghar Ghasemi.
    • Published in: Adv Nutr. 2017 Nov; 8(6): 830–838. Published online 2017 Nov 7. doi: 10.3945/an.117.016717
  • The benefits and risks of beetroot juice consumption: a systematic review. [read]
    • Authors: H. Zamani, M. E. J. R. de Joode,I. J. Hossein,N. F. T. Henckens, M. A. Guggeis,J. E. Berends, T. M. C. M. de Kok &S. G. J.
    • Published in: Crit Rev Food Sci Nutr
      . 2021;61(5):788-804. doi: 10.1080/10408398.2020.1746629. Epub 2020 Apr 15.
  • Nitrate Derived From Beetroot Juice Lowers Blood Pressure in Patients With Arterial Hypertension: A Systematic Review and Meta-Analysis. [read]
    • Authors: Cicero Jonas R Benjamim, Andrey Alves Porto, Vitor Engrácia Valenti, Andressa Crystine da Silva Sobrinho, David M Garner, Bruno Gualano, Carlos Roberto Bueno Júnior.
    • Published in: Front Nutr. 2022; 9: 823039. Published online 2022 Mar 15. doi: 10.3389/fnut.2022.823039
  • Nitric Oxide Directly Promotes Vascular Endothelial Insulin Transport. [read]
    • Authors: Hong Wang; Aileen X. Wang; Kevin Aylor; Eugene J. Barrett.
    • Published in: Diabetes 2013;62(12):4030–4042, https://doi.org/10.2337/db13-0627
  • Insulin Resistance Is Associated with Impaired Nitric Oxide Synthase Activity in Skeletal Muscle of Type 2 Diabetic Subjects. [read]
    • Authors: Sangeeta R. Kashyap, Linda J. Roman, Jennifer Lamont, Bettie Sue S. Masters, Mandeep Bajaj, Swangjit Suraamornkul, Renata Belfort, Rachele Berria, Dean L. Kellogg, Jr., Yanjuan Liu.
    • Published in: The Journal of Clinical Endocrinology & Metabolism, Volume 90, Issue 2, 1 February 2005, Pages 1100–1105, https://doi.org/10.1210/jc.2004-0745
  • Effect of Dietary Nitrate Supplementation on Sleep in Chronic Obstructive Pulmonary Disease Patients. [read]
    • Authors: Jonathan P Wisor, Nils Henrik Holmedahl, Ingvild West Saxvig, Odd-Magne Fjeldstad, Eddie Weitzberg, Janne Grønli, Harald Kåre Engan.
    • Published in: Nat Sci Sleep
      . 2021 Mar 25:13:435-446.
      doi: 10.2147/NSS.S279395. eCollection 2021. https://doi.org/10.2147/nss.s279395
  • The Effect of Beetroot Juice Supplementation on Physiological Fatigue and Quality of Sleep in Male Athletes. [read]

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