Do Beets Raise Uric Acid? Understanding the Oxalate Connection

October 7, 2025 •

3 min read

While beets are celebrated for their heart-healthy benefits, some sources suggest they might negatively impact uric acid levels. The key question for many with a predisposition to gout is: do beets raise uric acid, and if so, how much should be consumed?

Quick Summary

Beets contain high levels of oxalates, which can increase uric acid. While generally low in purines, excessive consumption, especially juice, should be limited by those with gout or high uric acid.

Key Points

Oxalates are the Concern: Beets are rich in oxalates, not purines, which can increase uric acid levels and pose a risk for gout-sensitive individuals.
Moderation is Key: For those with gout, consuming beets in small, infrequent portions is generally advised, rather than complete avoidance.
Juice is More Concentrated: Beetroot juice contains a much higher concentration of oxalates and should be approached with more caution than whole beets.
Hydration is Crucial: Drinking plenty of water is one of the most effective ways to help the body flush out excess uric acid, mitigating some risks.
Dietary Context Matters: The overall diet, including intake of high-purine foods, fructose, and alcohol, is a more significant factor for managing uric acid than just beets alone.
Consult a Doctor: Individuals with hyperuricemia or gout should always consult a healthcare provider for personalized dietary advice.

The Uric Acid and Gout Connection

Uric acid is a waste product in the body that forms when compounds called purines are broken down. Normally, the body excretes this acid through the kidneys. However, if the body produces too much uric acid or the kidneys cannot excrete it efficiently, levels can build up in the blood. This condition, known as hyperuricemia, can lead to painful joint inflammation called gout. Dietary management is often recommended alongside medical treatment to control uric acid levels. This involves limiting foods high in purines, fructose, and alcohol.

Beets: Low in Purines, High in Oxalates

When considering dietary factors for uric acid management, it's crucial to understand the different components of food. Beets are typically low in purines, the compound most directly associated with uric acid production. This might lead some to believe they are perfectly safe. However, beets contain a high concentration of oxalates.

The Role of Oxalates

Oxalates are naturally occurring compounds found in many plant-based foods. In the body, oxalates can bind with minerals like calcium and magnesium. High levels of oxalates can increase uric acid levels and contribute to kidney stone formation, particularly calcium oxalate stones, which is a concern for many with gout. Therefore, while beets don't contribute significantly through purines, their high oxalate content can still be problematic for those with specific metabolic sensitivities.

How Beets Affect Uric Acid Levels

For most healthy individuals, consuming beets in moderation is not a concern for uric acid levels. The body can process the oxalates without issue. The risk arises for those with a history of gout, kidney stones, or hyperuricemia. In these cases, a large intake of oxalates could potentially trigger a flare-up or worsen the condition. The effect is also dependent on the form of beet consumed.

Whole Beets vs. Beet Juice

Beet juice is a concentrated source of the nutrients found in beets—including oxalates. While a small portion of whole beets may be manageable for some, a glass of beet juice contains a much higher oxalate load. This concentrated form presents a more significant risk for those needing to manage their uric acid levels. It's generally recommended that individuals with gout or hyperuricemia limit or avoid beet juice.

Comparison: Beets and Other Common High-Oxalate Foods

It's helpful to compare the oxalate content of beets with other foods often mentioned in dietary discussions for uric acid and kidney health. This provides context for how beets fit into a managed diet.


Food Item	Oxalate Level	Impact on Uric Acid	Note for Gout Patients
Beets	High	Potential increase	Consume in moderation; limit juice
Spinach	Very High	Potential increase	Limit intake due to high oxalate content
Rhubarb	High	Potential increase	Restrict intake, very high oxalate levels
Tomatoes	Low	Variable effect	Monitor individual reaction; some report flares
Cauliflower	Low-Moderate	Potential increase	Safe in moderation; moderate purine level
Cherries	Low	Potential decrease	Often recommended for gout relief

Managing Your Diet and Uric Acid

Beyond understanding how individual foods like beets affect uric acid, a holistic approach to diet and lifestyle is most effective. Managing uric acid involves more than just limiting one type of food. Key strategies include:

Stay Hydrated: Drinking plenty of water helps flush excess uric acid from the body.
Control Fructose Intake: High-fructose corn syrup, found in many sweetened beverages, is linked to higher uric acid levels.
Limit Alcohol: Especially beer, which contains high levels of purines, can significantly increase uric acid.
Eat Balanced Meals: A diet rich in low-purine vegetables, fruits (like cherries and citrus), whole grains, and low-fat dairy can be beneficial.
Maintain a Healthy Weight: Obesity can impair kidney function and increase the risk of hyperuricemia.

For more comprehensive guidance on diet for kidney health and uric acid management, consult authoritative sources like the National Kidney Foundation.

Conclusion

So, do beets raise uric acid? The answer is nuanced. While beets are low in purines, their high oxalate content can contribute to increased uric acid levels in individuals sensitive to or prone to gout. This effect is most pronounced with concentrated beet juice. For most healthy people, moderate consumption of whole beets is safe and offers many health benefits. However, those with a history of gout or kidney stones should exercise caution, especially with larger quantities or juice, and should prioritize overall dietary balance and hydration for effective uric acid management.

Frequently Asked Questions

No, beets are relatively low in purines compared to other foods like red meat and organ meats. The concern lies with their high oxalate content, not purines.

You can consume beets in moderation. Small, infrequent servings are generally fine, but high intake, especially of beet juice, should be limited if you have gout.

Purines are compounds that directly break down into uric acid, while oxalates can also increase uric acid levels. High purine intake is a primary concern, but high oxalate intake is also a factor, particularly for those prone to gout or kidney stones.

Yes, beet juice is a more concentrated source of oxalates, which means it carries a higher risk for raising uric acid levels compared to eating whole, cooked beets. It is best to avoid beet juice if you have gout.

Most vegetables are low in purines and can be part of a healthy diet to manage uric acid. Good alternatives to higher-oxalate foods include green beans, cucumbers, and carrots.

A moderate serving for someone with uric acid concerns might be around a half-cup of cooked beets. This should be consumed occasionally rather than on a daily basis.

Staying well-hydrated, maintaining a healthy weight, exercising regularly, and moderating alcohol and sugary drinks are all effective strategies for managing uric acid levels.