What beets actually do
Beets contain nitrates, compounds your body converts to nitric oxide, which relaxes blood vessel walls and improves blood flow. This is the main reason beets show up in research on heart health and exercise performance. They also hold betalains, pigments with anti-inflammatory properties, and a decent amount of folate, manganese, and vitamin C.
The practical upshot: beets may help lower blood pressure slightly, improve oxygen delivery during exercise, and support liver function. The effects are real but modest—beets are not a replacement for medication or training, but they work alongside both. Most of the research focuses on beet juice or concentrated forms because the nitrate dose is higher and more consistent than in whole beets.
If you have low blood pressure, take nitrate medications (like nitroglycerin), or have kidney problems, talk to your doctor before making beets a regular habit. For most people, eating them as food carries no meaningful risk.
Key Takeaways
- Beets contain nitrates that your body converts to nitric oxide, which widens blood vessels and may lower blood pressure modestly.
- Beet juice shows stronger effects in research than whole beets because the nitrate concentration is higher and easier to measure.
- Cooked beets retain most nitrates and betalains; roasting, boiling, and steaming all work; raw beets have a sharper taste and firmer texture.
- A typical serving for blood pressure or exercise benefit is about 500 ml (17 oz) of juice or 200 grams (7 oz) of cooked beets, taken regularly over weeks.
- Beets stain teeth and urine temporarily; this is harmless and fades within hours to a day.
How to choose and store beets
Buy beets that are firm, with skin intact and no soft spots. Size matters less than you'd think—small beets and large ones cook the same way and taste similar, though smaller ones are slightly sweeter. If the greens are still attached, they should look fresh and crisp; if they're wilted or yellowed, the beet underneath is likely older.
Store unwashed beets in a plastic bag in the crisper drawer for up to three weeks. Remove the greens first if they're still attached, because they pull moisture from the root. Beet greens themselves keep for about five days in the same conditions and are edible—they're milder than kale and work well sautéed or in salads.
Canned and vacuum-packed beets are convenient and retain most nitrates, though they're often higher in sodium. Check the label: you want beets in water or juice, not vinegar-heavy pickling liquid, unless you specifically want pickled beets. Frozen beets are less common but work the same way as fresh in cooked dishes.
Cooking methods that preserve nitrates
Roasting, boiling, and steaming all keep nitrates intact. Roasting at 400°F (200°C) for 45 to 60 minutes (depending on size) concentrates the natural sugars and gives beets a sweeter, earthier flavor. Boiling takes 30 to 45 minutes and is faster but can leach some nutrients into the water—save that water for soup or stock if you want to recover them. Steaming takes about 30 minutes and sits between the two.
Peel beets after cooking, not before—the skin slips off easily once they're soft, and cooking with the skin on protects the flesh from nutrient loss. A straightforward test: pierce the largest beet with a fork; if it goes through with no resistance, they're done.
Raw beets can be grated into salads or slaws, but they're tough to chew and take longer to digest. If you want the nitrate benefit without cooking, beet juice is the practical choice. Blend raw beets with water and strain through a fine mesh or cheesecloth, or buy cold-pressed juice from the refrigerated section—it lasts about five days opened.
Beet juice versus whole beets
Beet juice delivers a higher, faster dose of nitrates because you're consuming the plant matter concentrated into liquid. A 500 ml glass of juice contains roughly the nitrates of 2 to 3 whole medium beets. Research on blood pressure and exercise performance typically uses juice because the dose is standardized and the effect is measurable within hours.
Whole beets take longer to show an effect—usually several days of regular eating—but they come with fiber, which slows digestion and may help with blood sugar stability. If your goal is general health and you don't mind waiting, whole beets are the more practical everyday choice. If you're training for an event or managing blood pressure actively, juice is the faster route.
The downside of juice: it's straightforward to drink too much (and beets can cause digestive upset in large quantities), it spikes blood sugar faster than whole beets, and it stains everything. Whole beets are messier to prepare but harder to overdo by accident.
How much to eat and how often
For blood pressure support, research suggests 500 ml (about 17 oz) of beet juice daily, or roughly 200 grams (7 oz) of cooked beets daily. Effects typically appear after two to four weeks of consistent use. You don't need to eat beets every single day—three to five times a week shows benefit—but consistency matters more than occasional large amounts.
For exercise performance, the same dose taken one to three hours before training may improve oxygen efficiency and endurance. The effect is small (roughly 1 to 3 percent improvement in time to exhaustion) but measurable in trained athletes. Casual exercisers may not notice a difference.
There's no upper limit that's dangerous, but more than 500 ml of juice daily can cause digestive upset, including loose stools and stomach cramping. Whole beets are harder to overeat because they're filling. Start with a smaller amount and increase gradually if you're new to beets.
Beets and medication interactions
If you take blood pressure medication, beets can enhance the effect—this is usually fine, but your doctor should know you're eating them regularly. The combination is not dangerous, but it means your blood pressure may drop more than expected, and your medication dose might need adjustment over time.
Beets are high in oxalates, which can interfere with calcium absorption and may worsen kidney stones in people prone to them. If you have a history of kidney stones or kidney disease, ask your doctor before making beets a regular habit.
Beet greens are high in vitamin K, which can interfere with blood thinners like warfarin. If you take warfarin, you can still eat beets, but keep your intake consistent—sudden changes in vitamin K intake are what cause problems, not the vitamin K itself.
Common side effects and what they mean
Red or pink urine and stool are harmless and temporary. They happen because your body doesn't fully break down the betalain pigments, so they pass through unchanged. This fades within a day and is not a sign of bleeding or illness. It's more noticeable after beet juice than whole beets.
Digestive upset—bloating, gas, or loose stools—usually means you ate too much too fast. Beets are high in fiber and fermentable carbohydrates, which feed gut bacteria and can cause gas. Start with a smaller portion and increase gradually. Cooking beets makes them easier to digest than raw beets.
Tooth staining is temporary and cosmetic. Rinse your mouth with water after eating beets or drinking juice, and brush your teeth normally. The stain fades within hours.
straightforward ways to add beets to meals
Roasted beets work in salads, grain bowls, or as a side dish with a drizzle of olive oil and a pinch of salt. Beet greens can be sautéed with garlic and olive oil, added to soups, or mixed into salads raw. Grated raw beets add color and crunch to slaws and can be mixed into hummus or yogurt dips.
Beet juice can be mixed into smoothies with banana, berries, or yogurt to mask the earthy taste. Canned beets are convenient for quick salads or grain bowls and require no cooking. Pickled beets work as a condiment or snack and keep for months in the refrigerator.
If you're new to beets, start with roasted beets in a straightforward salad or mixed into a grain bowl. They pair well with goat cheese, walnuts, and leafy greens. Once you're used to the taste, you can experiment with juice or try beet greens.
Frequently Asked Questions
Do I have to drink beet juice to get the benefits?
No. Whole cooked beets contain the same nitrates as juice, just in lower concentration. You'll see the benefit after several days or weeks of eating them regularly, whereas juice works faster. Choose based on what you'll actually eat consistently.
Can beets lower blood pressure enough to replace my medication?
Beets may lower blood pressure modestly—typically 3 to 5 mmHg—but this is not a replacement for medication. They work best alongside prescribed treatment. Never stop or reduce blood pressure medication without talking to your doctor, even if you're eating beets regularly.
Are beet supplements as good as whole beets or juice?
Beet powder and nitrate supplements are concentrated and standardized, so they're useful for research. For everyday eating, whole beets or juice are cheaper and come with fiber and other nutrients. Supplements make sense only if you can't tolerate whole beets or juice.
How long does it take to notice a difference?
Blood pressure effects typically appear after two to four weeks of consistent eating. Exercise performance may improve within hours to days of beet juice. If you don't notice anything after a month, beets may not be a strong responder for your body—this is normal and doesn't mean they're not working.
Can I eat beets if I have diabetes?
Yes, but be mindful of portion size. Whole beets have fiber and a moderate glycemic index, so they don't spike blood sugar sharply. Beet juice is higher in natural sugars and faster-acting, so it's better to limit juice or pair it with protein and fat to slow absorption. Check your blood sugar response if you're new to beets.