What Are Beets?
Beets are root vegetables known for their deep red color, earthy flavor, and impressive nutritional profile. They are rich in vitamins, minerals, and plant compounds that support overall health.
Some of the key nutrients found in beets include:
- Folate (vitamin B9)
- Potassium
- Iron
- Vitamin C
- Fiber
- Antioxidants
But what truly sets beets apart is their high concentration of nitrates and betalains—compounds that play a significant role in their health effects.
So… What Do Beets “Cause”?
Let’s address the headline directly.
Eating beets can cause several noticeable effects in the body—most of which are beneficial, but a few may surprise you if you’re not expecting them.
1. Improved Blood Flow and Lower Blood Pressure
One of the most well-documented effects of eating beets is improved circulation.
Beets are rich in natural nitrates, which the body converts into nitric oxide. This compound helps relax and widen blood vessels, allowing blood to flow more easily.
As a result, regular consumption of beets has been linked to:
- Lower blood pressure
- Improved cardiovascular health
- Better oxygen delivery throughout the body
This is one of the main reasons athletes sometimes consume beet juice before workouts—it can enhance endurance and performance.
2. A Boost in Energy and Stamina
Because of their impact on oxygen efficiency, beets can also increase stamina.
Some studies suggest that people who consume beetroot juice may be able to exercise longer before feeling fatigued. This doesn’t mean beets are a miracle performance enhancer, but they can provide a natural edge.
For everyday individuals, this may translate into feeling more energized during physical activity.
3. A Surprising Change in Urine and Stool Color
Now here’s the part that often catches people off guard—and might be the “mysterious” effect hinted at in those viral headlines.
Eating beets can cause your urine or stool to turn pink or red. This condition is known as beeturia.
While it may look alarming, it is usually completely harmless.
Beeturia occurs when pigments called betalains pass through the digestive system and are excreted. Not everyone experiences it, but for those who do, it can be quite noticeable.
If you’re not aware of this effect, it can be confusing—or even frightening. But in most cases, it’s nothing to worry about.
4. Support for Brain Health
Beets may also benefit cognitive function.
The increased blood flow promoted by nitric oxide doesn’t just help muscles—it also supports the brain. Improved circulation can enhance oxygen delivery to brain tissue, which may help with focus and mental clarity.
Some research suggests that diets rich in nitrates may support brain health as people age, although more studies are needed to confirm long-term effects.
5. Detox Support (With Some Caveats)
Beets are often associated with “detoxing,” thanks to their antioxidant content and role in supporting liver function.
They contain compounds that help the body process toxins more efficiently. However, it’s important to understand that your body already has built-in detox systems—primarily the liver and kidneys.
Beets can support these systems, but they are not a magic cleanse or cure-all.
6. Digestive Benefits
Beets are a good source of dietary fiber, which plays a crucial role in digestion.
Regular consumption can help:
- Promote healthy bowel movements
- Support gut health
- Prevent constipation
However, eating large amounts of beets suddenly may cause mild digestive discomfort in some people, especially if they’re not used to high-fiber foods.
7. Potential Risks and Side Effects
While beets are generally safe and healthy, there are a few considerations to keep in mind.
Oxalates and Kidney Stones
Beets contain oxalates, which can contribute to kidney stone formation in susceptible individuals. If you have a history of kidney stones, it’s best to consume beets in moderation and consult a healthcare professional.
Blood Pressure Effects
Because beets can lower blood pressure, people who already have low blood pressure or are taking medication for it should be cautious. The effect is usually mild, but it’s worth being aware of.
Allergic Reactions (Rare)
Although uncommon, some people may have sensitivities or allergic reactions to beets.
Why Headlines About Beets Can Be Misleading
The phrase “Doctors reveal that eating beets causes…” is often used to attract attention, but it rarely tells the full story.
In reality, the “cause” is usually something harmless—like beeturia—or something beneficial, like improved circulation.
These headlines rely on curiosity and sometimes fear to drive clicks, which is why it’s important to look beyond them and understand the actual science.
How to Enjoy Beets Safely and Deliciously
If you’re convinced to give beets a try—or to keep enjoying them—there are many ways to incorporate them into your diet.
Roasted Beets
Roasting brings out their natural sweetness and enhances their flavor.
Beet Salads
Pair them with goat cheese, nuts, and greens for a balanced dish.
Beet Juice or Smoothies
Blend them with fruits like apples or berries for a refreshing drink.
Soups and Stews
Beets can add depth and color to hearty dishes.
Tips for Preparing Beets
- Wash thoroughly to remove dirt
- Peel if desired (though the skin is edible)
- Wear gloves when handling to avoid staining
- Cook until tender for the best texture
Moderation Is Key
As with any food, balance is important. While beets offer many benefits, eating excessive amounts isn’t necessary and may lead to unwanted effects like digestive discomfort or excessive beeturia.
Including them as part of a varied diet is the best approach.
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