Beets are often praised as a “superfood,” rich in antioxidants, nitrates, fiber, and essential vitamins. They support heart health, digestion, blood flow, and even athletic performance. But while beets offer impressive benefits, doctors warn that not everyone should consume them freely. For certain individuals, beets may cause more harm than good.
Below are the three groups doctors say should limit or completely avoid beet consumption—and the reasons why.
1. People With Kidney Stones or High Oxalate Levels
Beets are naturally high in oxalates, compounds that bind with calcium in the kidneys. For most people, this isn’t an issue. However, for individuals who are prone to kidney stones—especially calcium oxalate stones, the most common type—eating beets can significantly increase the risk of stone formation.
Why doctors wa:rn this group:
- Oxalates from beets can crystallize in the kidneys.
- This increases the chance of painful stones requiring medical intervention.
- People who already have stones or a family history are especially at risk.
What to do instead:
- Limit beetroot and beet juice to small amounts.
- Drink more water to flush oxalates.
- Choose low-oxalate vegetables like cauliflower, cucumbers, and lettuce.
If you struggle with recurrent kidney stones, your doctor may recommend avoiding beets entirely.
2. Individuals With Low Bl00d Pressure (Hypotension)
Beets are packed with nitrates, which help the blood vessels relax and widen. This effect improves circulation and lowers blood pressure naturally. While this is great for people with hypertension, it can be dangerous for those who already have low blood pressure.
Why doctors wa:rn this group:
- Beets can cause blood pressure to drop even lower.
- Symptoms may include dizziness, fainting, fatigue, and blurred vision.
- People taking bl00d pressure medication may experience an exaggerated effect.
What to do instead:
- Monitor bl00d pressure carefully when consuming beet juice.
- If you often experience dizziness or weakness, avoid beets altogether.
- Speak with a healthcare provider if you are on BP-lowering medications.
For those prone to hypotension, beets may worsen symptoms rather than help.
3. People With Diabetes or Unstable Bl00d Sugar
Although beets are nutritious, they contain natural sugars and have a moderate glycemic index. This means they can raise blood glucose levels more quickly than non-starchy vegetables. For people with diabetes—especially those with uncontrolled levels—beet consumption should be moderate and monitored.
Why doctors wa:rn this group:
- Beets can cause blood sugar spikes if eaten in large amounts.
- Beet juice removes fiber, causing glucose to enter the bloodstream faster.
- Some diabetic patients may experience difficulty stabilizing levels afterward.
What to do instead:
- Stick to small portions of whole cooked beets.
- Avoid beet juice or mix it with low-sugar vegetables like celery or cucumber.
- Always pair beets with protein or healthy fats to slow absorption.
Diabetics don’t always need to avoid beets completely, but moderation and monitoring are key.
Final Thoughts
Beets are packed with health benefits, but like all foods, they are not ideal for everyone. Doctors emphasize that people with kidney stones, low blood pressure, or diabetes should be especially cautious. If you fall into any of these groups, it’s best to speak with your healthcare provider before adding beets or beet juice to your diet.
For most people, though, beets can be a colorful and powerful addition to a healthy lifestyle—just make sure they fit your health needs.
