Guide: Beetroot Juice – All Facts, Benefits & Side Effects

Every now and then, you’ll catch word of a new food that’s considered a “superfood.” Most recently, you may have been hearing about beetroot juice as a great way to reduce your BMI. Well, we wanted to learn more, so we decided to look a little further into beetroot juice and whether it’s an effective weight loss supplement. In this guide, you’ll learn:

  • What beetroot juice is
  • Whether the juice is safe to drink or may carry side effects
  • Who might benefit from drinking this juice… and why

Ready to explore this new craze in weight loss? Let’s look at beet juice and what it can do for your BMI.

1. What is Beetroot Juice?

Have you ever walked into a smoothie shop or juice bar and seen beet juice on the menu? What is that stuff, and why would you want to drink it? Well, beetroot juice is just what it sounds like – it’s the juice of a beet.

You know beets, and either you love them or you hate them. But when you drink beetroot juice that’s made the right way, it can actually be quite a sweet, delicious treat! Don’t be confused – these beets aren’t pickled like you find them in the grocery store. Instead, they’re naturally sweet and are actually very full of nutrients!

To get you familiar with beet juice, there are some facts you should know. Here’s the lowdown on beetroot juice.

Beetroot Juice Facts:

Sugar: 9 grams of sugar in 1 cup of beets
Vitamins: fiber, folate, manganese, vitamin C, iron, potassium
Dangerous to overdose: Not typically
Burns fat: No
Discovered: Beets were first cultivated to eat around 2000 BCE
Country of origin: Germany or Italy
Cost: Cheap when in season
Calories: 59 calories in 1 cup beets
Side effects: Minimal
Other ways to prepare beets: Pickled, fried, boiled, steamed

2. What are the Benefits of Beetroot Juice?

So now that you know the basics of beet juice, you may be curious as to why so many people are claiming that these roots are the next and newest superfoods. What’s so great about a food that’s been around for 4,000 years, anyway? Well, let’s take a look!

  • Beet juice can help you lower your BMI – it’s a low calorie juice that contains tons of vitamins and minerals like folate, vitamin K, iron and many more
  • Beet juice can help you improve your circulation because of its high concentration of nitrates
  • The juice can help improve your liver health because of it amazing detox effects
  • Beet juice is high in antioxidants, so it may help you fight certain types of cancer!
  • This juice has been shown to improve energy levels and stamina, both in day to day routines and in exercise, which can further reduce your BMI
  • The juice is great for your gut health, so it can help to keep you regular – also great for reducing your body mass index
  • The folate in this juice is awesome for the health of your skin, including reducing the appearance of fine lines and wrinkles

As you can see, beetroot juice is great for your health for many reasons. Best of all, it’s safe to take. One glass each morning can help improve your overall health and increase your energy, too!

3. What are the Side Effects of Beetroot Juice?

Beet juice is generally safe for anyone looking to lower their BMI. However, there are a few side effects you should know about. In most cases, these side effects aren’t dangerous to you, but it’s always best to talk to a doctor before you begin any routine that is meant to help you lose weight, especially if you’ll be reducing your calories.

The side effects associated with drinking the juice won’t affect everyone, but you should be aware of what the effects are in case they do apply to you. Here are the most commonly reported side effects of beetroot juice.

  • When you drink beetroot juice every day, you may notice that when you use the toilet, everything comes out reddish tinted. Yes, everything. This is normal, but if you have any concerns you should definitely speak to a doctor.
  • If you’re at risk for kidney stones you should talk to your physician before you start drinking beetroot juice. The drink has high levels of oxalates which can cause your risk of kidney stones to be even higher
  • Beet juice will naturally lower your blood pressure because of the nitrates it contains. If you already have low blood pressure it may not be safe to drink the juice regularly. Again, talk to your doctor.
  • If you’re pregnant, you shouldn’t be trying to lower your BMI anyway. But beetroot juice’s nitrates and other nutrients are digested and processed differently when pregnant, so it might not be a great idea to take beetroot juice while pregnant.
  • Those pesky nitrates – in some cases, they may cause nausea or stomach cramping. If you experience this, discontinue drinking beet juice and talk to your physician.

The side effects of beetroot juice usually are very mild and won’t cause any long term issues. But if you have low blood pressure, kidney stones or are pregnant, you should seek professional guidance before starting beetroot juice.

4. How to Make Beet Juice

Did you know you can make beet juice at home? Now, sometimes it may be more cost effective to simply buy the juice that’s already been prepared. But when beets are in season – usually in the winter months – making your own beetroot juice can be a super effective and hands-on way to help lower your BMI.

You don’t need a juicer to make the juice, but it’s certainly easier if you do. Should you choose to use a juicer, just follow the instructions that came with your equipment. If you don’t have a juicer, there’s no need to get one. Here’s how you can make beetroot juice.

  1. The first thing you’ll want to do is choose your beets. If possible, select organic beets that are free from fertilizers, pesticides and other nasty stuff. Your beets should be ripe, not under- or over-ripe.
  2. Bring your beets home and wash them thoroughly and peel them. Remove any eyes from your beets, as these can add unnecessary “chunks” to your beetroot juice.
  3. Slice or cube your beets and roast them. Usually this will take about an hour in the oven at 400 degrees.
  4. When your beets are cooked, simply put them in a blender and puree them! If necessary, add a little water to get the consistency you want.
  5. Some people like to strain their beetroot juice through cheesecloth to avoid chunks, but this isn’t necessary.

You’ll love your homemade juice – it’s naturally sweet and oh-so-tasty. But if you want, you can add:

  • Ginger
  • A splash of cranberry juice
  • Honey
  • Lime juice
  • Orange juice

Use your imagination and don’t be afraid to experiment! You’ll find a recipe you love that you can create easily at home.

5. Where to Buy Beetroot Juice

Don’t have the time or desire to make beetroot juice at home? That’s okay – you can buy it quite easily. You’ll find this juice in your local grocery store, either in the refrigerated section or with the other juice products. If your store has an organic section, be sure to check there as well.

The containers you’ll find beet juice sold in are typically a little smaller than other juices. For instance, whereas tomato or veggie juice may be found in a 64 ounce bottle, your beetroot juice will probably be in a container about half that size.

Not finding beetroot juice in your local store? You can always shop for it online! Online retailers sell beet juice in bulk and by the single bottle, so be sure you price check before you buy. Health food stores are also a great place to find beet juice, both online and locally.

6. Beet Juice Recipe

We’ve already talked about how you can make beetroot juice at home, but if you’re looking for a recipe you can follow easily, we’ve got you covered! This recipe is for those of you who don’t have a juicer. If you do have a juicer, your job will be that much simpler – there’s no roasting required. Again, just follow the directions that came with your equipment.

Here’s our favorite recipe for beet juice that requires very little effort to make.

7. Beet Juice Smoothie

1 small beet, chopped and peeled or with peel on

1 small apple, peeled, cored and chopped

1 leaf of kale or spinach – washed, no stem

Juice of ½ lemon

1 tsp cinnamon or nutmeg

1 ½ cups coconut water or soy milk

Roast beets in oven for about 45 minutes on 400 degrees. Remove from oven, and when cooled place into blender with lemon juice and coconut water. Puree. Add remaining ingredients and puree until fully blended and desired consistency.

You can absolutely play around with the ingredients you put into your beet juice smoothie. Lowering your BMI has never been so tasty! Experiment with different additions to your beetroot juice recipe and choose a few favorites to make in larger batches to store in the fridge.

8. What is Beetroot Juice Powder?

If you don’t have the time to make beetroot juice, and you can’t find it at your local grocery store, there’s another option for you – beet juice powder. The powder carries all the same nutritional benefits as the liquid, but it’s convenient and easy to travel with. It may also be more cost effective than buying beetroot juice.

Beet juice is water soluble, but some people like to mix it with other ingredients like coconut milk or even soy milk. However, while it’s okay to add a bit of lemon or lime juice, don’t mix your beetroot powder with citrus drinks. The citrus will reduce the efficacy of the nitrates and other ingredients in your beetroot juice.

Don’t feel like drinking your beetroot juice? That’s okay! You can lower your BMI by mixing your beetroot juice powder with yogurt, oatmeal or even low fat pudding. Sprinkle it on salad or on your granola. The sky’s the limit to how you can use beetroot juice powder.

9. Is Beetroot Juice Healthy?

As with any food, beets are healthy in moderation. As you can see, it’s packed with vitamins, minerals and nutrients that can help you lower your BMI and keep you healthy in the process. That said, there’s a point where drinking beet juice can be unhealthy for you, so be sure to look for the symptoms.

We’ve talked about the side effects of beetroot juice and the people who should not drink it. To summarize that, you shouldn’t take beetroot juice if you’re:

  • At risk of kidney stones
  • Pregnant, or even breastfeeding
  • Suffering from low blood pressure
  • Taking certain medications – talk to your doctor first

The short story is that yes, beet juice is healthy and filled with some great “ingredients” that are essential to optimal health. But use beetroot juice responsibly and in moderation to avoid negative side effects.

10. Beetroot Juice and Training

If you’re exercising regularly, beetroot juice just might give you the extra stamina you need to make your workouts more productive. There are a number of reasons for this.

First of all, beetroot juice can give you energy, plain and simple. You may find that you can work out harder, or even that you’re just more motivated to hit the gym after work. Not an evening person? The energy you get from beet juice can help you get going in the morning, too.

Secondly, the juice can help improve your circulation. This, too, is good for your endurance and even for your heart health. You may notice an improvement in your performance and a decrease in muscle pain and fatigue during and following your workout.

Beets are relatively high in carbs, but are low in calories. This makes them a great source of energy, so don’t be afraid to sip on some beet juice pre-workout. And no, beets won’t make your sweat turn pink! That’s a common question, believe it or not! Beets won’t stain your skin or change the color of your sweat.

Before you begin any exercise routine, talk to your doctor. Diet and exercise together will help you reduce your BMI, but it’s important that you participate in a safe way.

11. Who Should Drink Beetroot Juice?

The simple answer to this is anyone! Even kids can drink the juice, though it’s important to get the okay from a pediatrician if they’re trying to lower BMI. Kids lose weight in different ways than adults, so let’s keep them safe while they try.

Seniors, too, can benefit from adding beetroot juice to their diets. Improved heart health and circulation are observed in many of the over 60 crowd who drink this superfood. With improved circulation, you may find that you’re at a lower risk for varicose veins as well.

If you’re interested in lowering your BMI or just in adding some extra nutrients to your diet, beetroot juice is a great, low-risk option for you. Talk to your doctor or nutritionist, then give it a try.


Whether you make your own beet juice or buy it in the store, this supplement is a great way to improve your health, lower your BMI and get on the path to wellness. Best of all, it’s delicious! Beetroot juice is growing in popularity, so jump on the beetroot bandwagon and try it out! We think you’ll like it and that you’ll be coming back for more every morning!

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