Do beets have any negative side effects? - The Environmental Literacy Council (2025)

Yes, despite their impressive nutritional profile and numerous health benefits, beets can indeed have some negative side effects for certain individuals. While generally considered safe for most people in moderate amounts, consuming beets or beet products can lead to a range of issues, from mild inconveniences like discolored urine to more concerning problems such as kidney stones or adverse interactions with medications. Understanding these potential drawbacks is crucial to making informed dietary choices. This article will delve into the various side effects associated with beet consumption and address some common questions surrounding this vibrant root vegetable.

Potential Negative Side Effects of Eating Beets

While many people enjoy beets and their derived products like SuperBeets for their health benefits, it’s important to be aware of the potential downsides. These side effects stem from the beet’s unique composition and the way it interacts with the human body.

Beeturia: The Red Warning

One of the most noticeable side effects is beeturia, the harmless but often alarming phenomenon of pink or red-colored urine and stools after consuming beets. This occurs because the beet pigment, betanin, is not fully metabolized by everyone. While beeturia isn’t harmful, it can be concerning if you are unaware of its cause and might prompt unnecessary worry. This discoloration, although harmless, can also sometimes stain undergarments and clothing.

Hypotensive Effects: Low Blood Pressure

Beets are rich in nitrates, which the body converts into nitric oxide. This compound helps to relax blood vessels, which is beneficial for individuals with high blood pressure. However, for those with already low blood pressure (hypotension) or those on blood pressure medications, consuming large quantities of beets or beet products like SuperBeets can lead to an excessive drop in blood pressure. This can result in dizziness, lightheadedness, and even fainting.

Oxalate Content: Kidney Stone Risk

Beets are relatively high in oxalates, compounds that can bind with calcium in the kidneys and contribute to the formation of kidney stones, especially in susceptible individuals. People with a history of kidney stones, particularly those made of calcium oxalate, should be cautious about their beet intake. While not everyone will form kidney stones from eating beets, those at risk should exercise moderation.

Digestive Issues: Gas, Bloating, and Laxative Effects

For some, eating beets, especially raw beets, can lead to gastrointestinal discomfort. Raw beets have a laxative effect, which can cause diarrhea. In addition, beets contain FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which can trigger gas, bloating, and abdominal discomfort in people with sensitive digestive systems or those following a low-FODMAP diet. If you’re new to beets, it’s wise to start with small servings and gradually increase your intake as your body adjusts.

Gout Flare-Ups

The high oxalate content in beets can also increase uric acid levels in the body. This is a concern for people suffering from gout, a form of arthritis caused by the build-up of uric acid crystals in the joints. Consuming too many beets might trigger a gout flare-up, leading to pain and inflammation in the affected joints.

Potential for Mild Allergic Reactions

Although rare, some people can experience mild allergic reactions to beets. These reactions may include skin rashes, itching, hives, or swelling. If you suspect an allergic reaction, it’s important to discontinue beet consumption and seek medical advice.

Interactions with Medications

Beetroot juice, due to its high nitrate content, may negatively interact with certain blood pressure-lowering medications, potentially causing a severe drop in blood pressure. Individuals on such medications should consult with their healthcare provider before incorporating beets or beet-based products into their diet.

Potential for Imbalanced Mineral Absorption

While beets do not directly cause calcium deficiency, the high oxalate content can impede calcium absorption by binding to it in the digestive tract. For individuals already at risk of low calcium levels, this can be a concern. It’s advisable to ensure adequate dietary calcium intake from other sources and to practice mindful consumption of beets, especially when other factors influencing calcium absorption are present.

SuperBeets Specific Concerns

While often marketed as a health supplement, SuperBeets does not escape the potential side effects associated with beets. Since SuperBeets is a concentrated beet product, the risk of lower blood pressure and potential side effects can be intensified. Individuals should be especially cautious and adhere to recommended dosage instructions.

Lower Blood Pressure

Like raw beets, SuperBeets can lower blood pressure, and those with hypotension or on medication should consult a physician prior to starting this product.

Kidney Stone Risks

Those susceptible to kidney stones should also avoid SuperBeets. The concentrated form means more oxalate consumption in a smaller serving.

FODMAP Sensitivities

As mentioned above, beets contain FODMAPs. Therefore, those who have a sensitive stomach, Irritable Bowel Syndrome (IBS), or who are on a low-FODMAP diet should also avoid SuperBeets.

Frequently Asked Questions About Beets and Their Side Effects

Here are some frequently asked questions about beet consumption and its associated side effects:

1. How much beet consumption is considered safe per day?

A half-cup serving of beets per day is often considered a safe amount for most people. However, tolerance can vary, and individuals should adjust intake based on their personal experience and any pre-existing health conditions.

2. Is it safe to eat beets every day?

While beets are healthy, eating them every day might not be ideal due to their oxalate and nitrate content. Moderate consumption a few times a week is often a more balanced approach.

3. Is it better to eat beets raw or cooked?

Raw beets have higher levels of vitamins, minerals, and antioxidants. However, cooking, especially boiling, can reduce the oxalate content, but also leaches nutrients. Light cooking methods are preferable to maintain nutritional value while reducing side effects.

4. Can beetroot juice cause digestive issues?

Yes, beetroot juice can cause gas, bloating, or diarrhea, especially if consumed in large quantities or by individuals with sensitive stomachs. It is best to begin with small amounts and slowly increase consumption as tolerance is built.

5. Do pickled beets have the same benefits and side effects?

Pickled beets retain most of their nutritious value but contain high amounts of sodium, which is a concern for heart health. Additionally, pickling process may remove some vital nutrients. Opt for fresh, cooked, or lightly processed beets whenever possible.

6. Can beets help with weight loss?

Beets are low in calories and high in fiber. The fiber content can help you feel fuller for longer and can support weight management, making them a good addition to a balanced diet.

7. Are beet greens as nutritious as the root?

Yes, beet greens are highly nutritious and can be consumed in unlimited quantities. They are packed with vitamins, minerals, and fiber, making them a valuable addition to any diet.

8. Can beets cleanse the colon?

Beets, with their high fiber content and antioxidants, can aid in colon cleansing by promoting regular bowel movements and helping to remove toxins. Fiber feeds healthy gut bacteria, too.

9. Do beets interact with other medications?

Yes, beetroot juice and supplements might interact with certain blood pressure-lowering medications due to their high nitrate content. People on such medications should speak to their doctor before eating high amounts of beets.

10. What time of day is best to eat beets?

There isn’t a specific best time. Beets can be eaten at any time of the day. They are safe to eat on an empty stomach too.

11. How long does beeturia last?

Beeturia usually lasts for 24 to 48 hours and depends on how quickly your body processes food. It also varies with fluid intake.

12. Are beet supplements as beneficial as eating the vegetable?

While some research suggests beet supplements may offer benefits, there is not enough scientific evidence to conclusively support their uses, especially when compared to the whole vegetable. Whole foods often offer the most benefit.

13. Can you reduce the oxalate content in beets?

Yes, boiling beets is more effective at reducing oxalates than steaming or baking.

14. Do beets raise triglyceride levels?

Beets have been shown to have anti-lipid effects, which may lower triglyceride, total cholesterol, and LDL, while increasing beneficial HDL.

15. Are beets anti-inflammatory?

Yes, beets contain betalains, which are powerful anti-inflammatory compounds. Beet juice has been shown to reduce inflammation throughout the body.

Conclusion

In conclusion, while beets offer numerous health benefits, it’s essential to be aware of their potential negative side effects. From harmless discolored urine to more serious concerns like kidney stones and medication interactions, understanding these risks can empower you to make informed dietary choices and safely enjoy this nutrient-rich root vegetable. Moderation and awareness of your body’s unique reactions are key to reaping the benefits of beets while minimizing potential drawbacks. If you have any underlying health conditions or are taking medications, consulting with a healthcare professional before making significant changes to your diet is always advised.