Beets get beat up by whoever it is that makes up all those diet plans mainly because they have the largest sugar content of all vegetables. They were even used as source of sugar in the 19th century. (Napoleon supposedly tapped them as the primary source of sugar for his army after the British restricted access to sugar cane.) But those frightened off by the high sugar content are missing out on their many gifts and benefits.

For example, how many other vegetables can actually lower your blood pressure? One study found that drinking a single glass of beet juice lowered systolic blood pressure by an average of 4 to 5 points. The science behind this lies in the nitrates with which beets are loaded. The nitrates are converted into nitric oxide in your body, and that compound dilates your blood vessels and improves your blood flow (and pressure).

Gym rats have long looked to beets for a “pre-workout boost,” and for good reason. That nitric oxide reduces the oxygen cost of low-intensity exercise as well as enhances your body's tolerance for high-intensity exercise.

Another of beets' secret special ingredients is betaine. This is a nutrient is known to help fight inflammation, protect internal organs, improve vascular risk factors, enhance performance, and likely help prevent numerous chronic diseases. It also helps protects cells, proteins, and enzymes from environmental stress.

Beets are also chock full of betalains, nitrogen containing pigments which support your liver's phase 2 detoxification process.  That's when broken down toxins are bound to other molecules so they can be excreted from your body.

There is also no shortage of plain, run-of-the-mill nutrition to be found in beets. They are high in vitamin C, fiber, potassium and manganese.  Beets also contain the B vitamin folate, which helps reduce the risk of birth defects. Beet greens – often overlooked – actually have even more iron than spinach.

Then there is the little matter of beets fighting cancer! It's true: the same phytonutrients that give beets their deep red color may help you ward off The Big C. Research has shown that beetroot extract reduced multi-organ tumor formations in various animal models when administered in drinking water. Beetroot extract is currently being studied for use in treating human pancreatic, breast, and prostate cancers.

So don't let their high carb count turn you off! Used sparingly, beets can be a key component of your healthy diet.