Beetroot has become a staple in many Indian homes. It goes great in a salad, in a sabzi, in juice, or in a healthful smoothie. It’s that bright colour and earthy flavour that doesn’t go unnoticed. I prefer to see it cooked lightly with other veggies as it brings in colour and a natural sweetness. Also, like any food, too much beetroot may not agree with some.
Knowledge of the various health issues related to beets will allow you to include this healthful food in your diet in a balanced way.
What Makes Beetroot Popular?
Beetroot is a source of dietary fibre, folate, potassium and also contains naturally present nitrates as well as a variety of plant compounds. Dietary nitrates may be converted into nitric oxide in the body, which in turn plays a role in blood vessel relaxation and improved circulation.
Despite what is put forth by the research reports about these benefits, what we see is that individual results may vary. The quantity of beetroot that is consumed, the overall diet of the person and also his or her health conditions at large play a role in how it affects the body.
Common Beetroot Side Effects
Digestive Discomfort
Eating large amounts of beetroot, which is beyond what your body is used to, may cause bloating, gas, abdominal discomfort or loose stools. Also, large consumption of beetroot juice may make some people feel uncomfortable.
A gradual approach is to begin with a small serving and then increase it if your body does well.
Red or Pink Urine and Stool
One of the most reported results of beetroot consumption is colored urine and stool, which has a red or pink tone. This is also known as beeturia, which at first notice may scare you.
In some cases, this is harmless and is a result of natural beet pigments. But should the colouration persist without recent beetroot intake or is accompanied by pain or any other symptoms, it is wise to speak with a health care professional.
Blood Pressure May Drop
In beetroot, there is a natural nitrate which causes blood vessels to relax, which in turn may lower blood pressure. This is a benefit for some people, but those who already have low blood pressure or take blood pressure-lowering medications should be careful not to consume large amounts.
Dizziness upon intake of concentrated beetroot products is a symptom which should not be ignored.
Can Beetroot Affect the Kidneys?
Beetroot has oxalates in it, which are natural compounds that may cause kidney stone formation in very prone individuals. This does not mean that everyone should avoid beetroot.
If you have had kidney stones in the past or have been put on a low oxalate diet, talk to your doctor or dietitian about your beetroot intake.
Who Should Be More Careful?
People who include those on blood pressure meds, people with a past of kidney stones, and folks with known food allergies may see that they have to pay more attention to what they put in their body. Also report that pregnant women and people with other health issues should talk to their health care provider before making large-scale changes to their diet, which includes adding in large amounts of what is marketed as health food.
How to Enjoy Beetroot Safely
For the average person, moderation is best. Go for moderate amounts, drink plenty of water and avoid large sudden changes in the amount of beetroot juice or supplements you take. Cooking beetroot also can improve how well some people tolerate it.
If you are having issues with persistent stomach problems, severe dizziness, breathing difficulties, swelling, or any other atypical reaction to beetroot, discontinue consumption and get in touch with a health care professional.
Final Thoughts
Beetroot is a component of a balanced diet, but more isn’t always better. It does, however, include a range of nutrients and natural nitrates, which make it a great addition to daily meals; also, it has fibre and oxalate content, which some people may have to watch out for.
Enjoy a variety of them in your diet instead of looking at them as a cure-all. Also pay attention to how your body reacts, which in many cases is just as important as the nutritional value.
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