Health Benefits of Beet Juice and Beet Powder

Beet juice ranges from bright magenta to deep crimson in color. The colorful drink is made from beets, which have the scientific name Beta vulgaris. Because beets come from the root portion of the plant, beet juice is also sometimes called beetroot juice.

Beet powder, also called beetroot powder, is a similarly bright pink or red product made from dried, ground beets. Beet powder is often advertised as a superfood and sold by natural food retailers.

Beet powder can be mixed with water to create a juice. It can also be added to smoothies, sauces, or baked goods. Beet powder is growing in popularity as a natural health-boosting supplement.

People are drawn to beet juice and powder for nutritional reasons, and many people also enjoy the taste. Beets generally have an earthy, bitter flavor. Many people enjoy the flavor of beet juice on its own while some prefer to mix beet juice or beet powder with sweet or fresh flavors.

Health Benefits

In addition to vitamins and minerals, beet juice and powder also contain nitrates. Nitrates are a naturally-occurring substance found in beets and many other vegetables. Dietary nitrate helps improve vascular function, or healthy blood flow.

Some of the many health benefits of beet juice and beet powder include: 

Athletic performance

Drinking beet juice may improve athletic performance and exercise endurance. In a recent study, drinking beet juice daily improved the performance of 12 trained bicyclists.  Another study showed  that elite distance runners benefitted from regularly drinking beet juice. Beet juice has this effect because it contains nitrates, which increase the amount of oxygen a person can use while engaged in heavy exercise.

Blood pressure

Drinking beet juice may help lower blood pressure in people with hypertension, or high blood pressure. The nitrates in beet juice help lower blood pressure and improve blood flow. Lowering your blood pressure can help protect you from heart attacks and stroke.

Blood sugar

Studies have shown drinking beet juice may help people maintain lower blood sugar levels after eating. Beet juice may help people with obesity be more sensitive to insulin and reduce their blood sugar levels. Although further research is needed, these results could be promising for people with diabetes or other issues related to blood sugar.

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Nutrition

Beet juice is a source of calcium, iron, and potassium. All three minerals are important to keep your body healthy and in good shape.  Beet powder also contains the essential minerals iron, potassium, and magnesium

Nutrients per Serving

Eight ounces of beet juice contains: 

Two teaspoons of beet powder contain:

How to Prepare Beet Juice and Beet Powder

To prepare beet juice, you may either juice beets yourself or buy beet juice from many grocery and health food stores. 

If you want to juice beets yourself, wash the beets, cut them into chunks, then put them through a juicer. Beets do not need to be cooked before juicing. People often juice ginger or lemon with beets to improve the flavor. 

Beet powder might be a little harder to find than beet juice. Most natural foods stores carry beet powder or you may be able to order it online from natural supplement retailers. 

Beet powder and beet juice can be enjoyed in a variety of ways.

  • Mix beet juice with vinegar and sugar to make a colorful pickling solution for quick pickles
  • Blend beet powder or beet juice into smoothies.
  • Mix beet powder into sauces for extra flavor.
  • Sprinkle beet powder over oatmeal or yogurt. 
WebMD Medical Reference Reviewed by Arefa Cassoobhoy, MD, MPH on August 24, 2020

Sources

SOURCES:

United States Department of Agriculture: “Beta vulgaris L.”

Hypertension: "Dietary Nitrate Provides Sustained Blood Pressure Lowering in Hypertensive Patients."

International Journal of Sport Nutrition and Exercise Metabolism: "Nitrate Supplementation's Improvement of 10 KM Time-Trial Performance in Trained Cyclists."

ESHA Research, Inc., Salem, Oregon.

Journal of Nutrition and Metabolism: "Concurrent Beet Juice and Carbohydrate Ingestion: Influence on Glucose Tolerance in Obese and Nonobese Adults."

PLoS One: "The Effects of Beetroot Juice Supplementation on Exercise Economy, Rating of Perceived Exertion and Running Mechanics in Elite Distance Runners: A Double-Blind, Randomized Study." 

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