The Ultimate Guide to Beets: Benefits, Side Effects, and How to Eat Them

Beets are a root vegetable that have been enjoying a surge in popularity in recent years. They are packed with nutrients that offer numerous health benefits, but are also associated with some potential side effects. In this comprehensive guide, we explore everything you need to know about beets, including their benefits, risks, and how to eat them to maximize their nutritional value.

Benefits of Beets

Beets may be small, but they are mighty. Here are some of the top benefits that beets offer:

Rich in Nutrients

Beets are a nutritional powerhouse, packing in a wide range of vitamins and minerals. They are rich in folate, potassium, magnesium, and vitamins A, B6, and C. They also contain nitrates, which are compounds that can help improve blood flow and lower blood pressure.

Help Boost Energy Levels

Beets are a great way to give yourself an energy boost. They are high in carbohydrates and contain natural sugar, which can help fuel you up before a workout or just provide sustained energy throughout the day.

Anti-Inflammatory Properties

Beets contain betaine, a compound that has been shown to have anti-inflammatory properties. This can help reduce inflammation throughout the body and may help prevent chronic diseases like heart disease and certain types of cancer.

May Improve Athletic Performance

Some studies have shown that the nitrates in beets can help improve athletic performance. The nitrates convert to nitric oxide in the body, which can help improve blood flow to muscles and reduce fatigue during exercise.

May Help Improve Digestion

Beets are high in fiber, which can help keep your digestive system running smoothly. They also contain a compound called betaine, which can help stimulate the production of digestive enzymes.

Side Effects and Risks of Beets

While beets offer many benefits, there are also some potential side effects and risks to be aware of:

May Turn Your Urine and Stool Red

One of the most well-known side effects of eating beets is that it can turn your urine and stool red. This is completely harmless, but can be a bit alarming if you’re not expecting it!

May Lead to Kidney Stones

Beets are high in oxalates, compounds that can contribute to the formation of kidney stones. If you have a history of kidney stones or are at risk for them, you may want to limit your intake of beets.

May Cause Allergic Reactions

Some people may be allergic to beets or experience an allergic reaction when eating them. Symptoms can include itching, hives, and difficulty breathing.

May Interact with Medications

If you are taking certain medications, such as blood pressure medication or nitrate drugs, you should talk to your doctor before eating beets. This is because beets can interact with these medications and cause complications.

How to Eat Beets

Now that you know about the benefits and risks of beets, you may be wondering how to incorporate them into your diet. Here are some tips on how to eat beets:


Beets can be eaten raw, although they have a fairly strong earthy flavor that may not be to everyone’s liking. One way to make raw beets more palatable is to slice them thinly and incorporate them into a salad with other ingredients that have a bold flavor, like goat cheese or balsamic vinegar.


Roasting beets is a popular way to prepare them, as it brings out their natural sweetness and helps to mellow their earthy flavor. Simply toss beets in a bit of olive oil, season with salt and pepper, and roast in the oven until tender and caramelized.


Boiling beets is another option, although it can be a bit messy as they tend to bleed a lot of color. Boiled beets can be used in a variety of ways, such as in a beet and goat cheese salad or pureed into a vibrant and flavorful beet soup.


Pickling beets is a popular way to preserve them, and it also adds a tangy and savory flavor that many people enjoy. Pickled beets can be added to sandwiches and salads, or enjoyed as a snack on their own.


Overall, beets are a highly nutritious and versatile vegetable that offer a wide range of health benefits. While there are some potential side effects and risks to be aware of, most people can safely enjoy beets as part of a balanced diet. Whether you like them roasted, boiled, or pickled, there are plenty of delicious and healthy ways to incorporate beets into your meals. So why not give them a try and see how they can benefit your health and energy levels?