What Happens When You Eat Beets
Let’s separate the science-backed benefits from the exaggeration. Here’s what research actually says about this vibrant root vegetable.
7 Science-Backed Benefits of Beets
1. May Help Lower Blood Pressure
- How it works: Beets are loaded with nitrates, which your body converts to nitric oxide, relaxing blood vessels.
- Evidence: A 2013 study found that 250 ml (about 8 oz) of beet juice lowered systolic blood pressure by 4–10 mmHg within a few hours.
- Best for: People with slightly elevated or high blood pressure—as a complement to, not a replacement for, medication.
2. Can Boost Exercise Performance
- How it works: Nitric oxide improves oxygen efficiency in muscles.
- Evidence: Cyclists who drank beet juice before time trials performed 2.8% faster and used less oxygen. Similar benefits appear in runners, swimmers, and older adults.
- Tip: Drink beet juice 2–3 hours before exercise for maximum effect.
3. Supports Brain Function
- How it works: Increased nitric oxide enhances blood flow to the frontal lobe, aiding memory and decision-making.
- Evidence: Older adults consuming beet juice displayed brain activity patterns similar to younger adults during cognitive tasks.
4. Reduces Inflammation and Oxidative Stress
- How it works: Betalains, the pigments that color beets, act as antioxidants.
- Evidence: These compounds may reduce chronic inflammation linked to arthritis, heart disease, and certain cancers.
- Tip: Eating raw, roasted, or juiced beets preserves the most betalains—overcooking diminishes their potency.
5. Promotes Digestion and Gut Health
- How it works: One cup of beets provides 3.4 g of fiber, which nourishes beneficial gut bacteria.
- Evidence: A healthy microbiome supports immunity, metabolism, and even mood.
- Bonus: Fiber also stabilizes blood sugar and increases satiety.
6. Supports Natural Detoxification
- How it works: Betalains assist liver enzymes in processing and eliminating toxins.
- Evidence: Animal studies show improved liver function, though human studies are still limited.
- Reality check: Beets help your body naturally—no special “cleanse” needed.
7. Supplies Key Nutrients
- Folate (B9): 37% DV
- Manganese: 22% DV
- Potassium: 11% DV
- Iron: 6% DV
What Beets Won’t Do
| CLAIM | REALITY |
|---|---|
| Cure cancer | Lab studies suggest anti-cancer activity, but no human evidence exists. |
| Burn fat | Beets are low-calorie, but beet juice lacks fiber and may spike blood sugar; whole beets are better. |
| Flush kidneys | Beets support kidney health with antioxidants but don’t literally “flush” toxins. |
| Guarantee glowing skin | Skin health depends on overall nutrition, hydration, and sleep—not a single food. |
Things to Keep in Mind
- Beeturia: Up to 14% of people may notice pink/red urine or stool—harmless.
- Kidney stones: Beets are high in oxalates; moderate intake if prone to stones.
- Low blood pressure: Consult your doctor before daily beet juice if hypotensive.
- Medication interactions: Beets can enhance blood pressure medications or PDE5 inhibitors.
Ways to Eat Beets
- Raw: Grate into salads or smoothies to preserve nitrates.
- Roasted: Toss with olive oil, herbs, and salt at 400°F for 35–45 minutes.
- Juiced: Combine with apple, ginger, or lemon for flavor.
- Pickled: Adds probiotics—watch sodium levels.
- Soups: Traditional borscht is nutrient-dense.
- Pro tip: Pair with vitamin C (lemon, bell peppers) to boost nitrate absorption.
Final Thought: A Simple Root, Big Benefits
Beets aren’t magical, but they are a powerful, natural health booster. No expensive powders or daily shots required—just roast, juice, or snack on them.