Beets are one of those versatile vegetables that can be grated fresh into a salad, boiled for a side for dinner, or juiced for a refreshing and healthy drink. And they are health-promoting powerhouses, too. They are among our Top 8 Foods to Lower Blood Pressure, they are full of fiber and antioxidants, and they can help control blood sugar, too (read more about the health benefits of beets here).
But even though beets and beet juice are so healthy, that doesn’t mean that eating too many them doesn’t come with risks, too. Many people may be using beets to help control their blood pressure, but they may be unaware of some of the dangers of doing so. Going overboard on using beet juice to stay healthy could lead to what might be the most significant of the unintended beet juice side effects: kidney stones.
What causes kidney stones?
Kidney stones can be caused by a variety of factors, but in about 75% of cases, they are composed of calcium oxalate. When we eat oxalate, which is present in many foods, it can bind to calcium in our body.[1]
When the concentration of calcium oxalate in the body becomes higher than normal, and our kidneys can’t excrete it fast enough, it starts to crystallize. Eventually, kidney stones can form.
One of the major risk factors for kidney stone formation is high intake of oxalate in the diet. Researchers recommend an intake of 40 to 50 mg per day of oxalate in the diet to prevent the formation of kidney stones.[1]
Beets have an especially high content of oxalate
Beets are one of the most oxalate-rich foods, along with things like spinach, Swiss chard, rhubarb, and more. This makes them one of the major foods that cause kidney stones. In 100 g of beet leaves, there are 610 mg of oxalate. In 100 mg of boiled beetroot, there is about 675 mg of oxalate. As you can see, eating a lot of beets regularly can certainly boost your intake of oxalate above the recommended levels and predispose you to getting kidney stones.[1]
Keep in mind that people who have had kidney stones before tend to get them again – 50% of people who get one stone get another within 10 years.[1] So if you have a history of kidney stones, you’ll need to be especially cautious with oxalate-rich foods like beets.
Be cautious of your beet intake, especially if you’ve had kidney stones before
We certainly don’t want to discourage eating beets at all, as these root vegetables are very healthy additions to your diet, and they are especially helpful in controlling blood pressure.
But this information is good to be aware of if you are using beets or beet juice to naturally treat blood pressure or to improve your health in another way, especially if you have a history of kidney stones. Be sure to monitor your intake, and watch for signs of kidney stones (severe pain in the side of the abdomen, usually accompanied by nausea).
Juicing beets might be especially risky, as it takes a lot of a fruit or vegetable to make a small amount of juice; you can easily overdo it on your oxalate intake if you juice beets daily. It might be best to mix up your juicing recipes so that you aren’t juicing multiple beets per day. Try making a green smoothie instead, or check out our collection of juicing recipes for healthy alternatives.
Studies show that boiling beets may be the best way to enjoy these root vegetables while reducing your risk for kidney stones – boiling reduces the amount of soluble oxalates in beets below that of raw or steamed beets.[2]
As with most things, moderation is key; with beets, there certainly can be too much of a good thing.
Share your experience
Do you eat beets? Have you ever experienced beet juice side effects, like kidney stones? Share your experience in the comments section below.
[1] Clin Nutr Res. 2015 Jul;4(3):137-52.
[2] J Agric Food Chem. 2005 Apr 20;53(8):3027-30.
The post Beet Juice Side Effects: Beets Are One of the Foods That Cause Kidney Stones appeared first on Natural Health Advisory.
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