Are Beets Good for Health?
Yes, beets are beneficial for health and should be included as part of a diet rich in fruits and vegetables, which is associated with reduced cancer risk and provides important antioxidants, vitamins, and minerals.
General Health Benefits from Dietary Guidelines
The American Cancer Society recommends consuming at least five servings of fruits and vegetables each day to reduce cancer risk, particularly for stomach cancer 1. Beets, as a vegetable, fit within this evidence-based recommendation and contribute to the protective effects associated with plant-based diets.
Key Protective Components
Beets contain multiple bioactive compounds that provide health benefits:
Antioxidants: Vegetables like beets contain antioxidant nutrients including vitamin C, carotenoids, and other compounds that protect against oxygen-induced tissue damage associated with increased cancer risk 1.
Phytochemicals: Beets are rich in betalains, flavonoids (kaempferol, rhamnetin), carotenoids, and phenolic compounds that possess antioxidant, anti-inflammatory, and potentially anticancer properties 2.
Nitrates: Beetroot is particularly rich in inorganic nitrates (NO₃⁻), which may improve cardiovascular function 3.
Specific Research Findings
Cardiovascular and Metabolic Effects
Beetroot consumption shows promise for blood pressure management:
One clinical trial in type 2 diabetes patients found that 24 ml concentrated beetroot juice daily for 12 weeks significantly reduced diastolic blood pressure compared to baseline 4.
Beetroot juice contains the highest amounts of nitrates among beetroot formulations, which may contribute to cardiovascular benefits 3.
Antioxidant Benefits
Animal studies demonstrate clear antioxidant effects:
Red beet leaf supplementation (8% of diet) in mice fed high-fat, high-cholesterol diets significantly reduced lipid peroxidation in plasma, liver, heart, and kidney 5.
The same study showed increased antioxidant defenses (glutathione, beta-carotene, glutathione peroxidase) and reduced DNA damage in lymphocytes by 25-49% across various markers 5.
Red beet leaf supplementation also controlled body weight and significantly reduced fat pad accumulation 5.
Glycemic Control
Evidence for blood sugar management is mixed and requires caution:
A systematic review of 20 studies found conflicting results regarding beetroot's effects on glycemic profiles, likely due to differences in study design, dosage, duration, and populations 6.
One RCT in type 2 diabetes patients found no significant effects on fasting glucose, HbA1c, insulin, or HOMA-IR after 12 weeks of concentrated beetroot juice 4.
The high fiber content and antioxidants in beetroot theoretically support glycemic control, but definitive evidence is lacking 6.
Practical Recommendations
How to incorporate beets into your diet:
Standard vegetable serving: ½ cup of cooked or chopped raw vegetables counts as one serving 1.
Various forms available: Beetroot juice contains the highest levels of total phenolics, sugars, and nitrates, while beetroot chips and powder have higher total antioxidant potential and organic acids 3.
Choose based on preference: All beetroot formulations (juice, chips, powder, cooked) are nutritionally advantageous and suitable based on taste preferences and convenience 3.
Important Caveats
Consider these limitations:
Most human studies on beetroot's specific health effects are relatively small and show inconsistent results 6, 4.
The strongest evidence for health benefits comes from general fruit and vegetable consumption patterns rather than beetroot specifically 1.
Whole foods are superior to supplements: The American Cancer Society emphasizes that the protective effects of fruits and vegetables cannot be reproduced by isolated nutrient supplements 1.
For individuals with diabetes, do not rely on beetroot alone for glycemic control given the equivocal evidence 6, 4.