Potential Negative Effects of Eating Beets — and Why They Happen

Beets are packed with nutrients and widely praised for their benefits to heart health, digestion, and athletic performance. However, like many nutrient-dense foods, they can cause certain side effects when eaten in large amounts or when someone has specific underlying health conditions. Understanding why these reactions occur can help people enjoy beets safely and in moderation.

Below are the most common concerns linked to beet consumption — and the science behind them.

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1. Increased Risk of Kidney Stones (Due to Oxalates)

Beets are naturally high in oxalates, compounds that can bind with calcium in the kidneys and form calcium oxalate stones.

Why this happens:

Oxalates are present in many leafy greens and vegetables. When the body cannot remove excess oxalates efficiently, they may crystallize inside the kidneys. Over time, this crystallization can contribute to the formation of kidney stones.

Who should be cautious:

• People with a history of kidney stones

• Anyone advised to follow a low-oxalate diet

• Individuals with certain digestive conditions that increase oxalate absorption

While occasional beet consumption isn’t a problem for most people, those with past kidney stones may need to monitor their intake more closely.

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2. Drops in Blood Pressure

Beets contain nitrates, which convert into nitric oxide in the body and help widen blood vessels. This natural vasodilation can lower blood pressure.

Why this can be a concern:

For many people, this effect is beneficial — but for others, especially those who already have low blood pressure or take antihypertensive medication, beets may cause their blood pressure to fall too low. This can lead to symptoms like dizziness or light-headedness.

Who is most affected:

• People who naturally have low blood pressure

• Those taking blood pressure medications

• Individuals sensitive to vasodilators

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3. Blood Sugar Spikes

Although beets are considered a vegetable, they contain a moderate amount of natural sugars and have a moderate to high glycemic load.

Why this matters:

Eating large portions may cause blood sugar to rise faster than expected, particularly when beets are juiced or eaten without fiber-rich foods.

Who should monitor intake:

• Individuals with diabetes

• People with insulin resistance

• Anyone with prediabetes

Whole beets are generally less likely to spike blood sugar than beet juice, but portion size still matters.

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4. Beeturia (Red or Pink Urine/Stool)

Many people are surprised — and sometimes alarmed — when their urine or stool turns red or pink after eating beets.

Why this happens:

Beets contain pigments called betalains, which can pass through the digestive system without fully breaking down. When these pigments are excreted, they give a red tint that can mimic blood.

Although harmless, beeturia can be startling for first-time beet eaters.

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5. Digestive Issues (Due to FODMAPs)

Beets are high in FODMAPs, a type of fermentable carbohydrate.

Why this triggers symptoms:

In people with Irritable Bowel Syndrome (IBS) or other digestive sensitivities, FODMAPs can ferment in the gut, leading to:

• Bloating

• Gas

• Abdominal cramping

• Loose stools

Cooked beets may be easier to tolerate than raw beets, but sensitivity varies widely among individuals.

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6. Interactions With Certain Medications

Because beets influence blood pressure and blood vessel dilation, they may interact with medications that have similar effects.

Potential interactions include:

• Blood pressure medications

• Erectile dysfunction medications (such as sildenafil)

• Nitrate-based heart medications

Why this matters:

When combined, these substances can amplify each other’s effects — potentially causing an excessive and unsafe drop in blood pressure.

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7. Heavy Metal Accumulation (Rare but Possible)

Beets can absorb nitrates and trace heavy metals from poor-quality or contaminated soil.

Why this is important:

While this risk is low in areas with regulated agriculture, long-term intake of contaminated produce could increase exposure to harmful substances. Choosing beets from reputable sources helps minimize this concern.

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So, Should People Avoid Beets?

Not at all. Beets remain a highly nutritious food and provide:

• Fiber

• Folate

• Potassium

• Antioxidants

• Nitrates that support heart health

For most people, beets are safe and beneficial when eaten in moderation. The key is being aware of potential side effects — especially for individuals with kidney conditions, low blood pressure, digestive sensitivities, or blood sugar concerns.