Is It Okay to Drink Beet Water? Benefits, Risks, and How to Prepare

According to recent studies, the dietary nitrates in beetroot can help lower blood pressure. But is it okay to drink beet water, and what are its real benefits versus risks? The answer depends on the source and preparation, but for most people, homemade beet water is a safe and beneficial beverage.

Quick Summary

This article explores the safety and health implications of drinking water infused with beets, detailing the differences between boiled beet water and concentrated juice.

Key Points

• Homemade Beet Water is Best: Water from fresh, boiled beets is generally safe and contains nutrients, while liquid from canned beets may have unwanted additives like excess salt.

• Mild Health Boost: Consuming homemade beet water provides a less concentrated, yet still beneficial, dose of dietary nitrates and antioxidants compared to concentrated beet juice.

• Check Blood Pressure: For those with low blood pressure or on blood pressure medication, it's crucial to consult a doctor, as beet water can further lower blood pressure.

• Kidney Stone Caution: Due to their high oxalate content, beets can pose a risk for individuals with a history of calcium oxalate kidney stones.

• Expect Color Changes: Beeturia, or pink/red urine and stool, is a common and harmless side effect of consuming beets and their water.

• Flavor it Up: You can easily improve the earthy flavor of beet water by adding other ingredients like lemon, ginger, or mint.

• Listen to Your Body: Start with small quantities of beet water and monitor how your body responds before making it a regular part of your routine.

The Verdict: Is Drinking Beet Water Safe?

For most people, drinking water from homemade boiled beets is generally safe and can offer some nutritional benefits. The real question is what kind of beet water you are consuming. Water from boiling fresh, organic beets simply has leached nutrients and pigments from the vegetable. The situation is different with water from canned or jarred beets, which can contain added salt, sugar, vinegar, or preservatives. Always check the ingredient list for store-bought versions to understand what you are consuming. Concentrated beet juice, whether store-bought or homemade, contains a much higher concentration of beneficial compounds and nutrients, and therefore carries a higher potency and also a higher risk of side effects if consumed in large quantities.

Potential Benefits of Consuming Beet Water

While less concentrated than beet juice, beet water still contains beneficial compounds, primarily nitrates and antioxidants, that can have a positive effect on your health.

• Blood Pressure Reduction: Beets are famously rich in dietary nitrates, which the body converts into nitric oxide. This nitric oxide helps to relax and widen blood vessels, which improves blood flow and can lead to lower blood pressure. Consistent consumption of nitrate-rich beverages has been shown to have a positive effect on managing hypertension.
• Enhanced Athletic Performance: For athletes, the increased nitric oxide from dietary nitrates can improve exercise stamina and endurance. Studies have shown that it can increase the time to exhaustion and improve oxygen efficiency during exercise.
• Rich in Antioxidants and Anti-inflammatory Properties: The vibrant red color of beets comes from betalains, powerful water-soluble antioxidants. These compounds help protect cells from oxidative stress and inflammation, potentially reducing the risk of chronic diseases. Even in diluted form, some of these antioxidants are present in beet water.
• Liver Support: Beets contain the antioxidant betaine, which may help prevent or reduce fatty deposits in the liver. While most research focuses on higher concentrations found in beet juice, some benefit may be gained from beet water.

Side Effects and Risks to Be Aware Of

Despite its health benefits, there are several side effects and risks associated with consuming beet-based beverages, especially in high concentrations or large quantities.

List of Potential Side Effects:

• Beeturia: A harmless but potentially startling side effect is the passing of pink or reddish urine and stools. This is due to the natural pigments in beets and is temporary.
• Kidney Stones: Beets are high in oxalates, which can contribute to the formation of kidney stones in individuals with a high risk or history of the condition. Those prone to oxalate-type stones should limit their intake.
• Low Blood Pressure: For individuals who already have low blood pressure, the blood pressure-lowering effect of beets could be a risk. Regular monitoring and consulting a doctor is recommended.
• Digestive Issues: Some people may experience digestive problems such as bloating, gas, or stomach upset, particularly from concentrated beet juice or if consumed on an empty stomach.
• Medication Interaction: If you are taking blood pressure medication, adding a large quantity of beet-based drinks to your diet could cause your blood pressure to drop too low. Always consult a healthcare professional.

Beet Water vs. Beet Juice: A Comparison

To understand the different effects, it is helpful to compare the two main forms of liquid beetroot consumption.

Feature	Homemade Beet Water	Concentrated Beet Juice
Preparation Method	Boiled fresh beets, water is kept	Juiced raw beets, or powdered beets mixed with water
Nutrient Concentration	Lower, as nutrients leach into the water	Much higher due to minimal dilution
Taste	Milder, earthy flavor	Stronger, more intense and earthy taste
Nitrate Content	Lower, diluted concentration	Higher, offering a more potent effect
Potential Health Effects	Milder benefits, generally lower risk of side effects	Stronger benefits, but also higher risk of side effects
Fiber Content	Minimal fiber present	Minimal fiber, but can be added back with pulp
Safety Considerations	Generally safe for most people	More potent, exercise caution with certain health conditions

How to Prepare Safe and Healthy Beet Water

Making your own beet water or juice is the best way to control the ingredients and concentration. Here is a simple recipe for a homemade, flavorful, detox-style beet water.

Method:

1. Wash and chop a medium-sized, organic beet. You can leave the skin on for extra nutrients.
2. Add the chopped beet, 1 tsp grated ginger, and a few mint leaves to a liter of fresh water.
3. For extra flavor and vitamins, squeeze in the juice of one lemon and add a tablespoon of chia seeds.
4. Mix well and let it infuse for at least 30 minutes, or overnight for a stronger flavor.
5. Start with a small portion and increase gradually as your body adjusts.

Conclusion

Is it okay to drink beet water? Yes, particularly if it's homemade from fresh beets. It can provide a safe and refreshing way to get a dose of beneficial nitrates, antioxidants, and minerals. Homemade beet water is a gentler alternative to concentrated beet juice, carrying a lower risk of potent side effects. However, those with pre-existing conditions like low blood pressure or a history of kidney stones should exercise caution and consult a healthcare professional before regular consumption. As with any dietary addition, moderation and listening to your body's response is key to enjoying this vibrant and healthful beverage.

For more detailed information on beetroot benefits, a useful resource is the article from Medical News Today: Beet juice: Nutrition, benefits, and how to use.

Frequently Asked Questions

• Question: Is the water from canned beets safe to drink?
• Answer: The liquid from canned beets is generally safe to drink, but it is often high in added salt, sugar, and vinegar. For a healthier option, it's better to drink water from homemade boiled beets.
• Question: What is the difference between beet water and beet juice?
• Answer: Beet water is the diluted liquid from boiled beets, containing fewer nutrients. Beet juice is a concentrated liquid from juiced raw beets and has a much higher nutrient and nitrate content, leading to a more potent effect.
• Question: Can beet water lower blood pressure?
• Answer: Yes, beet water contains nitrates that are converted to nitric oxide in the body, which helps widen blood vessels and can lower blood pressure. The effect is milder than with concentrated beet juice.
• Question: Will beet water cause beeturia?
• Answer: Yes, the natural pigments that give beets their red color can cause your urine and stool to turn pink or red. This is harmless and will resolve after you stop consuming beets.
• Question: Is beet water bad for kidney stones?
• Answer: Beets contain high levels of oxalates, which can increase the risk of kidney stones in susceptible individuals. If you are prone to kidney stones, it's best to limit your intake of beet water and consult a doctor.
• Question: Can you drink beet water every day?
• Answer: For most people, drinking homemade beet water daily is safe and can be part of a healthy diet. It's best to start with small amounts to see how your body reacts.
• Question: How can I improve the taste of beet water?
• Answer: To mask the earthy taste, you can add ingredients like lemon juice, ginger, mint, or a splash of apple juice. This can make the drink more palatable and refreshing.

Key Takeaways

• Homemade is Safer: Water from homemade boiled beets is generally safe and healthier than liquid from canned beets due to lower salt and additives.
• Offers Milder Benefits: Beet water provides milder versions of the benefits found in beet juice, including nitrates for blood pressure and antioxidants for inflammation.
• Watch for Risks: Be aware of potential side effects like beeturia, which is harmless, and the risk of kidney stones due to high oxalate content.
• Consult a Doctor: If you have low blood pressure or a history of kidney stones, or are on medication, speak with a healthcare professional before making beet water a regular part of your diet.
• Control Your Recipe: Easily control ingredients and flavor by making your own infused water with fresh beets, ginger, and lemon.

Frequently Asked Questions

Is the liquid from canned beets healthy?

The liquid in canned or jarred beets is generally safe but can contain a high amount of sodium, sugar, and preservatives. It is not as healthy as homemade beet water from fresh beets, which contains no additives.

What is the primary benefit of drinking beet water?

The primary benefit comes from the dietary nitrates, which convert to nitric oxide in the body. This helps relax and widen blood vessels, potentially lowering blood pressure and improving exercise stamina.

Who should avoid drinking beet water?

Individuals with low blood pressure, those with a history of kidney stones (especially calcium oxalate stones), and those on blood pressure medication should be cautious and consult a doctor before consuming beet water regularly.

Can beet water cause my urine to turn red?

Yes, it is very common and harmless for the natural pigments in beets to cause a temporary red or pink discoloration of your urine or stool. This condition is known as beeturia.

Is beet water a good detox drink?

While beets contain nutrients that support liver health, the body has its own natural detoxification systems. Beet water can support overall wellness as part of a healthy diet but does not act as a magical detox.

Does cooking beets destroy all their nutrients?

Boiling beets causes some nutrients to leach into the water, which is why drinking the water can be beneficial. However, raw beets contain higher nutrient levels overall. Steaming or roasting preserves more nutrients than boiling.

How should I start drinking beet water?

If you are new to it, start with a small amount, such as half a cup of homemade beet water, to see how your body reacts. You can gradually increase your intake as your body adjusts.

Does beet water help with athletic performance?

The nitrates in beets can improve oxygen efficiency and blood flow, which may enhance endurance and athletic performance, especially in endurance sports.