Beetroot juice can serve as an excellent pre-workout beverage or a nutritious addition to your breakfast, contributing positively to heart health. This drink, derived from the extraction of liquid from either raw or cooked beetroot, is rich in betalains, nitrates, and vitamin C, all of which provide numerous health advantages. While there are several benefits associated with its consumption, it is important to also consider the potential drawbacks. Prior to incorporating beetroot juice into your daily regimen, it is advisable to be aware of its possible side effects. Remember that moderation is key to fully enjoying its benefits.

What are the health benefits of drinking beetroot juice?

Prior to exploring the side effects of beetroot juice, it is essential to understand its popularity among health-conscious individuals:

Beetroot juice is rich in nitrates, which may assist in the dilation of blood vessels. According to clinical dietician Shifa Chishti, this effect could alleviate stress on the heart and enhance overall cardiovascular health. A study conducted in 2015 and published in Experimental Biology and Medicine indicated that the consumption of this juice can lead to improvements in cardiac function.

This beverage is frequently chosen as a pre-workout option, as it may boost athletic performance by increasing blood circulation to the muscles and alleviating muscle soreness.

The nitrates present in this nutritious drink may also promote enhanced blood flow to the brain. The expert notes that this could potentially lead to improvements in cognitive function, concentration, and memory.

Additionally, beetroot juice is abundant in vitamin C, which is recognized for its role in strengthening the immune system and preventing infections.

Furthermore, the expert states that it aids in liver detoxification by removing toxins. Research published in Frontiers in Nutrition in 2023 suggests that it may serve as an effective treatment for non-alcoholic fatty liver disease in adults.

Know the side effects of beetroot juice. Image courtesy: Adobe Stock

What are the side effects of beetroot juice?

While there are health benefits of beetroot juice, excessive consumption can cause several adverse effects. Here are some of the side effects of beetroot juice:

1. May cause cancer

The vividly red juice is rich in nitrates, which typically enhance blood circulation and facilitate oxygen transport within the body. However, these nitrates may be linked to certain adverse effects associated with beetroot juice. According to an expert, "Excessive consumption of nitrates can interact with stomach acids, resulting in the production of N-nitroso compounds." This group of compounds is recognized for its potential carcinogenic properties, as indicated by a study published in Critical Reviews in Food Science and Nutrition in 2021.

2. Increased risk of kidney stones

The vegetable contains a significant amount of oxalates, which are compounds that can readily combine with calcium in the body, potentially resulting in the development of calcium-oxalate crystals. According to Chishti, "These crystals may accumulate in the kidneys, thereby heightening the risk of kidney stone formation." Individuals who are susceptible to kidney stones or have a history of kidney problems should exercise caution when consuming beetroot juice on a regular basis.

3. Dangerous drop in blood pressure

Beetroot juice is recognized for its effectiveness in reducing blood pressure, attributed to its significant nitrate levels that facilitate the dilation of blood vessels and enhance circulation. According to the expert, "Although this is advantageous for individuals suffering from high blood pressure (hypertension), it may pose risks for those with low blood pressure (hypotension) or those taking medication for blood pressure management."

4. Digestive discomfort

Discomfort in the abdomen is a potential side effect associated with beetroot juice. According to the expert, "Its high acidity can result in digestive issues, especially when ingested in significant amounts or on an empty stomach." The fermentable carbohydrates present in the juice may contribute to increased gas production in the intestines, leading to bloating and discomfort. The expert further notes that "consuming excessive amounts of beetroot juice at once, particularly without accompanying food, may result in loose stools, diarrhea, or abdominal pain for some individuals."

5. Hair loss

Hair loss can be a potential side effect of consuming beetroot juice. This juice contains a high level of oxalates, which not only elevate the risk of kidney stones but also hinder the body's ability to absorb vital minerals such as zinc. According to experts, zinc is essential for promoting healthy hair growth and maintaining scalp health. It plays a significant role in fortifying hair follicles and preventing excessive shedding and thinning of hair. If the body fails to absorb adequate zinc due to elevated oxalate levels, it may result in nutrient deficiencies that compromise hair follicle strength, ultimately leading to increased hair loss over time.

6. Blood sugar spikes

Beetroot has a moderate level of natural sugars. Consuming whole beets offers dietary fiber, which aids in the gradual absorption of sugar; however, beet juice is devoid of fiber, resulting in a higher concentration of sugars. An expert notes, "This can result in increased blood sugar levels, particularly for individuals with diabetes."

Hair loss is among the potential side effects of beetroot juice. Image courtesy: Adobe Stock

7. May interact with medicines

Beetroot juice has the potential to interact with certain medications, which can affect their absorption, effectiveness or how your body responds to them. "It contains vitamin K, which plays a role in blood clotting. This can interfere with anticoagulant medications, potentially reducing their effectiveness and increasing the risk of blood clots or excessive bleeding," says the expert.

How much beetroot juice should you consume?

Chishti advises that to avoid the potential side effects of beetroot juice, one should limit their intake to between 120 and 240 ml (approximately half to one cup) daily. This quantity is deemed beneficial for promoting heart health, enhancing blood circulation, increasing stamina, and assisting in detoxification, primarily due to its elevated nitrate levels.

Nevertheless, the expert recommends consuming the entire vegetable instead of juicing it, as whole beets preserve their fiber content, which is essential for regulating blood sugar levels and aiding digestion. Diabetics, in particular, should refrain from drinking beetroot juice, as the juicing process eliminates the fiber that helps moderate sugar absorption. "This can result in spikes in blood sugar, making it inappropriate for individuals with uncontrolled diabetes," the expert notes. Those who are monitoring their blood sugar should consume beetroot in moderation and seek medical advice before adding it to their diet.

If you choose to drink beetroot juice on a daily basis, it is crucial to do so in moderation. Excessive consumption may adversely affect your health, potentially leading to stomach discomfort and the formation of kidney stones as some of the side effects associated with beetroot juice.

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