Introduction: The Surprising Truth About the “Superfood” Beetroot
Beetroot, often hailed as a “superfood,” has earned a golden spot in the health and wellness world. From boosting stamina to lowering blood pressure, the root vegetable is packed with powerful antioxidants, essential vitamins, and dietary nitrates. Its natural vibrancy and earthy flavor have made it a favorite in smoothies, salads, and detox juices across the globe.
But here’s the shocking truth: not everyone reacts well to beetroot. While it boasts a stellar nutritional profile, this vibrant vegetable can have unexpected and even adverse effects on some individuals.
So before you load your cart with beet juice and roasted beet chips, read this carefully. In this article, we uncover the 7 side effects of beetroot you must know before including it in your diet — backed by science, statistics, and real-world health concerns.
Let’s dive in.
1. Beeturia: The Strange but Harmless Side Effect
What it is:
Beeturia is the appearance of pink or red-colored urine or stool after consuming beetroot. While alarming at first glance, it’s generally harmless.
Why it happens:
The red pigment in beetroot, called betalain, is responsible. Your ability to metabolize betalain varies based on genetics, stomach acid, and gut health.
Did you know?
A study published in the Oxford Medical Case Reports found that 14% of the population experiences beeturia. Though benign, it can sometimes indicate iron deficiency or malabsorption issues if persistent.
Bottom line:
If your urine turns red after eating beets — don’t panic. But if it happens often, consult your doctor to rule out other underlying conditions.
2. Kidney Stones: A Red Flag for Oxalate-Sensitive Individuals
The risk:
Beetroot is high in oxalates, which are natural compounds that can crystallize and form kidney stones, particularly in those predisposed to them.
Scientific insight:
The American Urological Association warns that individuals with a history of kidney stones should limit high-oxalate foods, including spinach, rhubarb, and beetroot.
Numbers don’t lie:
Over 10% of the population is at risk of developing kidney stones at some point, and diet is a major contributing factor.
Actionable tip:
If you’ve had kidney stones before, avoid raw beetroot or large quantities of beet juice. Instead, opt for low-oxalate veggies like cucumbers or zucchini.
3. Blood Pressure May Drop Too Low
Yes, beetroot can be too effective.
Its high nitrate content converts to nitric oxide in the body, which relaxes blood vessels and reduces blood pressure. Great news for people with hypertension — but risky for those with naturally low blood pressure or those on blood pressure medication.
Fast fact:
According to a 2015 study in Hypertension, drinking 250 mL of beetroot juice daily lowered systolic blood pressure by 8 mmHg in people with high blood pressure.
Warning sign:
Symptoms like dizziness, fainting, or blurred vision after consuming beetroot could be signs of a dangerous blood pressure drop.
Who should watch out:
Athletes or health-conscious individuals who combine beetroot with blood-pressure-lowering supplements or medications may be at higher risk.
4. Upset Stomach and Digestive Discomfort
Not everyone digests beetroot easily.
Beetroot’s high fiber content can cause gas, bloating, and cramping, especially when consumed raw or in juice form.
Trigger point:
Consuming more than 1 cup of raw beetroot in a single meal can overwhelm the digestive system, particularly for people with sensitive stomachs or IBS (Irritable Bowel Syndrome).
Pro tip:
Start with small portions. Steamed or roasted beets are gentler on the stomach than raw slices or juice.
FAQ: “Can beetroot cause diarrhea?”
Yes — in some people, the fiber combined with natural sugars may cause loose stools or laxative-like effects, especially if consumed in excess.
5. Allergic Reactions: Rare but Serious
Though rare, beetroot allergies can occur.
Symptoms include:
- Rash or hives
- Itchy throat
- Swelling of the lips or tongue
- Shortness of breath
Case in point:
In 2012, a medical report in The Journal of Allergy and Clinical Immunology detailed a patient who experienced anaphylaxis — a life-threatening allergic reaction — after consuming beetroot.
Takeaway:
If you notice any strange symptoms after eating beetroot, especially for the first time, seek immediate medical attention.
6. High Sugar Content: A Concern for Diabetics
Beetroot has a naturally sweet taste. But with that sweetness comes a relatively high glycemic load.
Numbers you should know:
- One cup of raw beets contains 9 grams of sugar.
- Beetroot juice can contain up to 20g of sugar per serving.
Important context:
While beetroot has a low glycemic index (GI), the glycemic load (GL) increases when consumed in juice form — making it potentially problematic for type 2 diabetics or those on a low-carb diet.
FAQ: “Is beetroot good or bad for diabetics?”
Beetroot in moderation can help improve insulin sensitivity, but overconsumption — especially in juice form — can spike blood sugar levels.
Solution:
Diabetics should consume whole beetroot with protein or fat to slow sugar absorption and avoid beetroot juice unless advised by a physician.
7. Beets and Heavy Metal Accumulation
Beetroot’s powerful detox properties can backfire.
Beets absorb minerals and heavy metals from the soil — including beneficial ones like iron and magnesium, but also toxins like lead and cadmium if grown in contaminated soil.
The concern:
Long-term consumption of beets grown in polluted soil could lead to heavy metal accumulation, which is linked to neurological disorders and organ damage.
Stat check:
A study from the Journal of Food Science and Technology found that vegetables grown near industrial zones had up to 4x higher heavy metal content.
Actionable advice:
Buy organic beets or source them from trusted farms. Washing and peeling them also reduces risk.
Frequently Asked Questions (FAQs)
Q1: Is beetroot safe to eat every day?
For most people, yes — in moderate amounts. However, if you’re prone to kidney stones, low blood pressure, or digestive issues, daily consumption may not be ideal.
Q2: How much beetroot is too much?
Generally, 1/2 to 1 cup per day is safe. More than that could lead to side effects, especially when consumed raw or as juice.
Q3: Can beetroot interact with medications?
Yes. Beetroot may amplify the effects of blood pressure and blood sugar medications. Always consult your doctor before making beetroot a daily habit if you’re on such medications.
Q4: Is cooked beetroot safer than raw?
Cooking beetroot can reduce oxalates and fiber content, making it gentler on the stomach and less likely to contribute to kidney stone formation.
Conclusion: Should You Still Eat Beetroot?
Absolutely — but with awareness and moderation.
Beetroot offers remarkable health benefits, from improving blood flow to enhancing athletic performance and boosting antioxidant intake. But as with any powerful food, it’s essential to be mindful of your unique health profile and individual tolerances.
✅ Final Takeaways:
- If you’re healthy and not at risk of kidney stones or blood pressure issues, beetroot is a great dietary addition.
- People with existing medical conditions should consult a physician before making beetroot a regular part of their diet.
- Always source your beets responsibly and start with small portions to gauge your body’s response.
In short, beetroot is a nutrient-packed powerhouse, but it’s not a one-size-fits-all superfood. Know your body, listen to the signs, and enjoy its benefits without falling into the trap of overconsumption.
