9 side effects of eating too much beetroot you probably didn't know
In recent years, beetroot has become popular across the globe not only for its nutritional qualities but also its peculiar taste and nature that makes it easy to add in a variety of recipes. The vibrant root vegetable is being included in juices, salads, breads and whatnot. Due to it being healthy for consumption, people have made it a point to include it in their daily diet. But did you know that eating too much beetroot can also have its side effects on your body.
How is beetroot healthy?
According to the US Department of Agriculture Agricultural Research Service, beetroot is not only rich in proteins but also carbohydrates, fat, amino acids, fatty acids, phytosterols, minerals and fibers per 100 g of wet weight. Phytonutrients such as phenolic and betalains are also produced in the dry extract of beetroot, the latter of which is known to reduce the risk of some cancers, cardiovascular and cerebrovascular disease and more.
How much beetroot is safe to eat every day?
When it comes to whole beetroot a study published in the NFS Journal proved that consuming 150 g of the root vegetable every second day is healthy and was seen to reduce systolic blood pressure. However, in the form of juice, which is how many include it in their daily diet, a 2022 meta-analysis stated that drinking 250 ml of beetroot juice every day is known to have the best outcome.
What happens if you eat too much beetroot?While one may think that there's nothing like eating too healthy, the research and experts suggest otherwise. Consuming more than the recommended quantity of healthy food can also have its own set of side effects. From beeturia to methemoglobinemia, below are 9 side effects of eating too much beetroot that you probably didn't know about.
Beeturia
Beeturia is a condition where the urine or stool turns pink or red, due to the pigmentation effect of betacyanin in the beetroot. This is caused by the excessive consumption of the vegetable.
Kidney stones
Beetroots are rich in oxalates which are known to slow down calcium absorption in the body. While they contain small amounts of it, when eaten in large quantities, the vegetable can lead to an increase in oxalates in the body which bind with calcium and make it hard for absorption, thus causing the formation of kidney stones.
Digestive problems
High amounts of fibers can upset the stomach and cause bloating, cramps, diarrhea and more. Since beetroot is rich in nutrients, it is better to have it in moderate amounts.
Lower blood pressure
The nitrates in the beets help in the smooth movement of nutrients and oxygen through the body. However, too much of them can cause hypotension and signs such as dizziness, falls and fainting.
Hypervitaminosis
Vitamin A toxicity, also called hypervitaminosis, is when there is excessive amounts of Vitamin A in the body. According to a study published in the American Journal of Clinical Nutrition, beetroot is rich in beta-carotene, which is converted into Vitamin A by the body. Eating high amounts of beetroot can cause hypervitaminosis in the body with symptoms such as nausea and vomiting, headaches, bone and joint pain, skin and vision changes.
Anaphylaxis
When you consume high amounts of beetroot, the body may present allergy signs in the form of throat tightness, swelling or even itching. This is because of anaphylaxis, an acute allergic reaction to an allergen that the body has become hypersensitive to.
Liver strains
Excessive consumption of beetroots can overburden the liver's detox pathways and lead to the accumulation of minerals such as copper or iron and betaine in the liver, which can be harmful for the vital organ in the long run.
Methemoglobinemia
Beets have a huge amount of nitrates which can be harmful to pregnant women as it can lead to methemoglobinemia and cause symptoms such as fatigue, headaches, dizziness and more.
Hyperglycemia
Beetroot has a high glycemic index of 64, meaning that if you have too many over a short period of time, it can lead to hyperglycemia. For those already on blood sugar medication, only begin consuming the root vegetable after consulting your doctor.
Disclaimer:This content is for informational purposes only. Please consult a professional before adding or removing any component from your diet.
How is beetroot healthy?
According to the US Department of Agriculture Agricultural Research Service, beetroot is not only rich in proteins but also carbohydrates, fat, amino acids, fatty acids, phytosterols, minerals and fibers per 100 g of wet weight. Phytonutrients such as phenolic and betalains are also produced in the dry extract of beetroot, the latter of which is known to reduce the risk of some cancers, cardiovascular and cerebrovascular disease and more.
How much beetroot is safe to eat every day?
When it comes to whole beetroot a study published in the NFS Journal proved that consuming 150 g of the root vegetable every second day is healthy and was seen to reduce systolic blood pressure. However, in the form of juice, which is how many include it in their daily diet, a 2022 meta-analysis stated that drinking 250 ml of beetroot juice every day is known to have the best outcome.
What happens if you eat too much beetroot?While one may think that there's nothing like eating too healthy, the research and experts suggest otherwise. Consuming more than the recommended quantity of healthy food can also have its own set of side effects. From beeturia to methemoglobinemia, below are 9 side effects of eating too much beetroot that you probably didn't know about.
Beeturia
Beeturia is a condition where the urine or stool turns pink or red, due to the pigmentation effect of betacyanin in the beetroot. This is caused by the excessive consumption of the vegetable.
Kidney stones
Beetroots are rich in oxalates which are known to slow down calcium absorption in the body. While they contain small amounts of it, when eaten in large quantities, the vegetable can lead to an increase in oxalates in the body which bind with calcium and make it hard for absorption, thus causing the formation of kidney stones.
Digestive problems
High amounts of fibers can upset the stomach and cause bloating, cramps, diarrhea and more. Since beetroot is rich in nutrients, it is better to have it in moderate amounts.
Lower blood pressure
The nitrates in the beets help in the smooth movement of nutrients and oxygen through the body. However, too much of them can cause hypotension and signs such as dizziness, falls and fainting.
Hypervitaminosis
Vitamin A toxicity, also called hypervitaminosis, is when there is excessive amounts of Vitamin A in the body. According to a study published in the American Journal of Clinical Nutrition, beetroot is rich in beta-carotene, which is converted into Vitamin A by the body. Eating high amounts of beetroot can cause hypervitaminosis in the body with symptoms such as nausea and vomiting, headaches, bone and joint pain, skin and vision changes.
Anaphylaxis
When you consume high amounts of beetroot, the body may present allergy signs in the form of throat tightness, swelling or even itching. This is because of anaphylaxis, an acute allergic reaction to an allergen that the body has become hypersensitive to.
Liver strains
Excessive consumption of beetroots can overburden the liver's detox pathways and lead to the accumulation of minerals such as copper or iron and betaine in the liver, which can be harmful for the vital organ in the long run.
Methemoglobinemia
Beets have a huge amount of nitrates which can be harmful to pregnant women as it can lead to methemoglobinemia and cause symptoms such as fatigue, headaches, dizziness and more.
Hyperglycemia
Beetroot has a high glycemic index of 64, meaning that if you have too many over a short period of time, it can lead to hyperglycemia. For those already on blood sugar medication, only begin consuming the root vegetable after consulting your doctor.
Disclaimer:This content is for informational purposes only. Please consult a professional before adding or removing any component from your diet.
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