Eating Beets: Potential Benefits and Side Effects

Beets are colorful root vegetables known for their naturally sweet, earthy flavor and deep red-purple color. They can be roasted, boiled, steamed, pickled, blended into smoothies, or eaten raw in salads. Beyond their versatility in the kitchen, beets contain several nutrients and naturally occurring plant compounds that have attracted attention in nutrition research.

Adding beets to a balanced diet can be a simple way to increase vegetable intake while enjoying a food that provides fiber, folate, potassium, and other nutrients. Beets also contain naturally occurring nitrates and antioxidant compounds, which are among the reasons researchers have studied their possible effects on circulation and physical performance.

However, eating more of any food does not automatically guarantee better health. Beets can also cause harmless but surprising effects, such as red or pink urine or stools. In some people, consuming large quantities may contribute to digestive discomfort.

This guide explores the potential benefits of eating beets, their nutritional value, possible side effects, and practical ways to include them in your diet.

What Are Beets?

Beets, also called beetroot in some countries, are the edible roots of the Beta vulgaris plant.

The most familiar variety has a deep red or purple color, although beets can also be found in golden, white, and striped varieties.

The root is the part most commonly eaten, but beet greens are edible too. Young beet greens can be added to salads, while mature greens can be cooked similarly to spinach or other leafy vegetables.

Beets have a naturally sweet flavor and become softer and sweeter when roasted. Their earthy taste makes them suitable for both savory dishes and certain smoothies and desserts.

Beet Nutrition

Beets are relatively low in calories while providing several important nutrients.

A typical serving can contribute:

• Dietary fiber

• Folate

• Potassium

• Manganese

• Vitamin C

• Naturally occurring nitrates

• Various plant compounds with antioxidant properties

The exact nutritional profile depends on the variety, serving size, preparation method, and whether you eat the root, greens, or both.

Because beets contain carbohydrates and natural sugars, portion size may be relevant for people who need to carefully manage their carbohydrate intake.

Potential Benefit: Supports a Nutrient-Rich Diet

One of the simplest benefits of eating beets is that they make it easier to add variety to your vegetable intake.

A balanced eating pattern typically includes a wide range of vegetables, fruits, whole grains, protein foods, and other nutrient-dense ingredients. Beets can contribute to that variety without requiring complicated preparation.

They can be roasted as a side dish, grated into salads, blended into soups, or added to grain bowls.

Rather than viewing beets as a single “superfood,” it is more useful to consider them as one nutritious vegetable among many.

Potential Benefit: Natural Source of Nitrates

Beets are particularly notable for their naturally occurring dietary nitrates.

The body can convert dietary nitrate into nitric oxide through several biological pathways. Nitric oxide plays an important role in blood-vessel function and circulation.

Research has investigated beetroot and beetroot juice in relation to blood pressure and exercise performance, although individual responses can vary.

Some studies have found that consuming nitrate-rich beetroot products may temporarily influence blood pressure measurements. However, this does not mean beets should be considered a replacement for prescribed blood-pressure treatment or professional medical care.

If you take medication for blood pressure or another cardiovascular condition, discuss significant dietary changes or concentrated beetroot supplements with your healthcare professional.

Potential Benefit: May Support Exercise Performance

Beetroot has also become popular among athletes and recreational exercisers because of its nitrate content.

Research has examined whether beetroot juice and other nitrate-rich beet products can influence oxygen efficiency and exercise performance.

Some studies suggest potential benefits, particularly for certain types of endurance exercise. However, results are not identical across all studies, activities, fitness levels, or individuals.

Eating ordinary cooked beets as part of a normal diet should not be viewed as an instant performance enhancer. Concentrated beetroot juice and supplements may provide substantially different amounts of nitrate than a typical serving of whole beets.

Potential Benefit: Provides Antioxidant Plant Compounds

The intense color of red and purple beets comes partly from compounds called betalains.

Betalains include pigments such as betacyanins and betaxanthins. These compounds have antioxidant activity and have been studied for their potential biological effects.

Antioxidants are substances that can help protect cells from oxidative damage. However, laboratory findings do not automatically mean that eating a particular food will prevent or treat a specific disease.

The broader takeaway is that colorful vegetables such as beets can contribute useful plant compounds to a varied diet.

Potential Benefit: Contributes Dietary Fiber

Beets provide dietary fiber, which is important for normal digestive function.

Fiber can contribute to stool bulk and support regular bowel movements. A diet containing adequate fiber from vegetables, fruits, legumes, whole grains, nuts, and seeds is generally an important part of a healthy eating pattern.

If you’re increasing your fiber intake, do so gradually and drink enough fluids. A sudden increase in fiber can cause gas, bloating, or changes in bowel habits in some people.

Potential Benefit: Provides Folate and Other Nutrients

Beets are a source of folate, a B vitamin involved in normal cell division and other biological processes.

They also provide minerals such as potassium and manganese.

No single vegetable supplies every nutrient your body needs, so the best approach is to combine beets with a variety of other vegetables, fruits, whole grains, legumes, protein sources, and healthy fats.

Possible Side Effect: Red or Pink Urine

One of the most noticeable effects of eating beets is a temporary reddish or pink color in the urine.

This is commonly called beeturia.

The color comes from beet pigments being eliminated from the body. It can look alarming if you don’t know that beets can cause it, but beet-related discoloration is generally harmless.

However, not every instance of red urine is caused by food. If urine remains red without an obvious dietary explanation, or if you have pain, burning, fever, or other concerning symptoms, seek medical advice rather than automatically assuming beets are responsible.

Possible Side Effect: Red or Dark Stool

Beets can also change the color of bowel movements.

The pigments responsible for the vegetable’s vivid color can sometimes make stools appear reddish, purple, or darker than usual.

Again, this can be harmless after eating beets. But unexplained blood in the stool should not automatically be attributed to food. If you’re unsure about the cause, particularly if the color change persists, contact a healthcare professional.

Possible Side Effect: Digestive Discomfort

Although the fiber in beets can be beneficial, some people may experience digestive symptoms after eating a large amount.

Possible symptoms include:

• Gas

• Bloating

• Abdominal discomfort

• Changes in bowel movements

These effects can be more noticeable if you suddenly increase your intake.

Starting with a modest serving and gradually increasing your vegetable and fiber intake may be easier for your digestive system.

Beets and Kidney Stones

Beets contain oxalates, naturally occurring compounds found in a variety of foods.

For most people, eating beets as part of a varied diet is not necessarily a concern. However, people who have been advised to follow a low-oxalate diet or who have a history of certain types of kidney stones may need individualized dietary guidance.

If you’ve previously had calcium oxalate kidney stones, ask your doctor or a registered dietitian whether the amount of beets you eat fits your personal dietary plan.

Are Beets High in Sugar?

Beets contain naturally occurring sugars, which contribute to their slightly sweet flavor.

That doesn’t make them an unhealthy food. Whole beets also contain water, fiber, vitamins, minerals, and plant compounds.

However, people who monitor carbohydrate intake for medical reasons should account for the carbohydrates in beets as they would with other carbohydrate-containing vegetables.

The nutritional impact also differs between whole beets and products such as sweetened beet drinks or juices. Whole vegetables generally provide more fiber and require more chewing than juice.

Whole Beets vs. Beetroot Juice

Both whole beets and beetroot juice can provide beet-derived nutrients and nitrates, but they aren’t nutritionally identical.

Whole beets contain fiber and have a more substantial texture. Juice removes much of the fiber and can make it easier to consume a larger quantity of beets quickly.

Concentrated beetroot products may also contain a much higher amount of nitrate than a typical serving of cooked beets.

If you’re interested in beetroot juice specifically for exercise or another health-related purpose, consider discussing its use with a healthcare professional, particularly if you take medication or have an existing medical condition.

How to Eat More Beets

There are many easy ways to incorporate beets into meals.

Roasted Beets

Cut peeled beets into wedges or cubes, toss them with a small amount of oil and seasoning, and roast until tender.

Beet Salad

Combine cooked beet cubes with leafy greens, nuts, cheese, and a simple vinaigrette for a colorful salad.

Beet Smoothie

Blend cooked and chilled beet pieces with fruit, yogurt, and water or milk. Start with a small amount if you’re new to the flavor.

Beet Soup

Beets can be used to make vibrant soups, including traditional beet-based soups served hot or cold.

Beet Greens

Don’t overlook the leaves. Beet greens can be sautéed with garlic and olive oil or added to soups and other cooked dishes.

Who Should Be Careful With Beets?

For most people, beets can be included as part of a balanced diet.

However, you may want to discuss your intake with a healthcare professional if you:

• Have a history of certain kidney stones

• Follow a medically prescribed low-oxalate diet

• Take medication that affects blood pressure

• Have a medical condition requiring specific dietary restrictions

• Experience persistent digestive symptoms after eating beets

This doesn’t necessarily mean you need to avoid beets. It simply means your individual circumstances may affect how much is appropriate for you.

Frequently Asked Questions

Is it good to eat beets every day?

For many healthy people, eating beets regularly can fit comfortably into a varied diet. However, you don’t need to eat them every day to benefit from eating vegetables. Variety is important because different foods provide different nutrients and plant compounds.

Do beets lower blood pressure?

Beets contain nitrates, and research has investigated whether beetroot consumption can temporarily lower blood pressure in some people. Individual responses vary, and beets should not replace prescribed blood-pressure medication or medical treatment.

Why does my urine turn red after eating beets?

Beet pigments can cause a harmless reddish or pink discoloration of urine known as beeturia. If red urine occurs without a clear dietary explanation or is accompanied by other symptoms, medical advice is appropriate.

Are beets good for digestion?

Beets provide dietary fiber, which contributes to normal digestive function. However, eating a large amount suddenly may cause gas, bloating, or other digestive discomfort in some people.

Are raw or cooked beets healthier?

Both raw and cooked beets can be nutritious. Cooking changes their texture and can affect certain nutrients, but the best choice is usually the form you enjoy and can include regularly as part of a balanced diet.

The Bottom Line

Eating beets can be a nutritious addition to a balanced diet. They provide fiber, folate, potassium, naturally occurring nitrates, and colorful plant compounds such as betalains. Research has explored their potential relationship with blood pressure, circulation, and exercise performance, although results can vary and beets are not a substitute for medical treatment.

For most people, enjoying beets as part of a varied diet is a practical way to increase vegetable intake. Roasted, steamed, grated, blended, or added to salads, they can fit into many different meals.

It’s also useful to know about their harmless but surprising effects, especially red or pink urine and changes in stool color. People with certain medical conditions, dietary restrictions, or a history of specific kidney stones may benefit from individualized advice.

Ultimately, the healthiest approach is not to rely on one food for a particular outcome. Instead, include a wide variety of vegetables and other nutrient-rich foods in your overall eating pattern, and enjoy beets as one flavorful part of that bigger picture.