Beet juice has become a popular health drink in recent years. It provides a range of potential benefits, including lowering blood pressure, improving exercise performance, and boosting brain health. However, there are some potential downsides to drinking beet juice that need to be considered.
Nutrient content of beet juice
The nutritional profile of beet juice can vary depending on the specific ingredients used. However, in general beet juice contains:
- Vitamins: especially folate, vitamin C, and vitamin B6
- Minerals: potassium, magnesium, iron, and manganese
- Nitrates: which are converted into nitric oxide in the body to promote heart health
- Antioxidants: betalains which give beets their deep red color and provide antioxidant and anti-inflammatory effects
- Carbs and fiber
So beet juice provides a concentrated dose of several important vitamins, minerals, and health-promoting compounds.
Benefits of drinking beet juice
Research suggests that consuming beet juice may provide several benefits:
Lowers blood pressure
One of the most scientifically proven effects of beet juice is reduction of high blood pressure. Studies show drinking about one cup per day of beet juice can lower systolic blood pressure by 3-10 mmHg.
This is likely due to the high nitrate content of beets. Nitrates get converted into nitric oxide which relaxes and dilates blood vessels, lowering blood pressure.
Improves exercise performance
Nitric oxide from beet juice also helps increase blood flow and oxygen delivery to muscles. This can enhance exercise performance, endurance, and efficiency.
Studies show beet juice supplementation can improve running time trials, extend time to exhaustion during high intensity exercise, and increase power output.
Supports brain health
Nitrates in beet juice may also help dilate blood vessels in the brain and increase blood flow. This brings more oxygen and nutrients to brain tissue.
Animal studies show nitrates can reduce inflammation and oxidative stress in the brain. In humans, beet juice supplementation has been shown to improve cognition, focus, and blood flow to the frontal lobe.
Rich in antioxidants
Betalains, the pigments that give beets their color, are potent antioxidants and anti-inflammatories. Some research suggests betalains may help protect against certain cancers, reduce inflammation, and support detoxification.
Potential downsides of drinking beet juice
Despite the health benefits, there are some potential downsides to consider:
High in sugar
Beets themselves are quite high in natural sugars. This means beet juice can be high in sugar, with around 10-15 grams per cup. Consuming too much added sugar can negatively impact blood sugar control.
Can temporarily turn urine and stool reddish
Beet pigments known as betalains can temporarily dye urine and feces a reddish/pink color. This is harmless, but can be alarming if you aren’t expecting it.
May interact with certain medications
Nitrates in beet juice can interact with certain blood pressure medications and cause your blood pressure to dip too low. Check with your doctor before drinking beet juice if you take medication.
Beets are high in vitamin K which can interfere with blood thinners like warfarin. Again, speak to your doctor if taking blood thinners.
Potential for contamination
There have been instances of beet juice getting contaminated with foodborne pathogens. If making your own juice, be sure to wash produce thoroughly and clean equipment well to prevent contamination.
Commercially prepared beet juice should be pasteurized to kill any pathogens. But food safety issues can still arise after pasteurization if the juice isn’t handled properly.
Oxalate content
Beets contain moderate amounts of oxalates. For most people this isn’t an issue. But in some individuals with a tendency to form kidney stones, high oxalate foods can contribute to kidney stones.
Who may want to avoid beet juice?
While beet juice is healthy for most people, some individuals may want to avoid it or consume only in moderation:
- Those taking blood pressure or blood thinning medication (consult your doctor)
- Individuals prone to kidney stones
- Those watching their sugar intake
- People with an allergy or intolerance to beets
Tips for incorporating beet juice
Here are some tips for safely enjoying beet juice:
- Start with a small serving like 1⁄4-1⁄2 cup and assess tolerance
- Select 100% beet juice or blend beets yourself rather than relying on beet powder which may have less nitrates
- Drink beet juice earlier in the day since the nitrates can provide a boost of energy
- Pair with lower sugar juices like carrot or apple juice rather than drinking straight
- Rinse mouth after drinking as beet pigments can stain teeth
- Opt for pasteurized juice and maintain refrigeration after opening
The bottom line
When consumed in moderation, beet juice can be a great addition to a healthy diet for most people. It provides an array of important vitamins, minerals, antioxidants, and nitrates that offer benefits for heart health, exercise performance, and brain function.
However, the high sugar content, possible drug interactions, and risk of contamination are things to be aware of. Certain individuals prone to kidney stones may also want to limit intake.
Drink beet juice in moderate amounts, select high-quality pasteurized products, and pair with low sugar juices to maximize the benefits while minimizing potential downsides.
