Can we eat beetroot and banana together?

Beetroot and banana are both nutritious foods with unique health benefits. However, some people wonder whether it is safe or advisable to consume them together. This article provides a comprehensive overview of beetroot and banana, including their nutrients, potential benefits, possible downsides, and compatibility when eaten together. We will analyze scientific research, expert opinions, and anecdotal evidence to reach a conclusion on whether these two foods can be enjoyed simultaneously.

What is Beetroot?

Beetroot, also known as beet, is the taproot portion of the beet plant (Beta vulgaris). It usually has a deep reddish-purple color, but can also be found in yellow or other hues. Beetroots are eaten cooked, raw, or pickled. They have an earthy, slightly sweet taste and are used in salads, soups, juices, and as a natural food coloring.

Some key nutrients found in beetroot include:

  • Folate – important for cell growth and brain health.
  • Vitamin C – boosts immunity and acts as an antioxidant.
  • Potassium – helps control blood pressure.
  • Nitrates – converted into nitric oxide to support blood flow.
  • Betalains – plant pigments with antioxidant and anti-inflammatory properties.

Potential health benefits linked to consuming beetroot:

  • May improve athletic performance and blood flow.
  • Supports heart health by lowering blood pressure.
  • Anti-inflammatory effects may help reduce risk of chronic diseases.
  • High antioxidant content combats oxidative stress and free radicals.
  • Associated with reduced risk of dementia, cancer, and fatty liver disease.

Beetroot is generally considered safe when consumed in moderation as part of a balanced diet. Some minor side effects like beeturia (reddish urine) and temporary stool discoloration are possible. High oxalate content may increase risk of kidney stones in susceptible individuals.

What is Banana?

Bananas are elongated, slightly curved fruits that grow in hanging clusters on large herbaceous flowering plants. Botanically, bananas belong to the genus Musa. They likely originated in Southeast Asia and the South Pacific, but are now cultivated in many tropical and subtropical regions globally.

Bananas can be divided into “dessert” bananas and plantains. Dessert bananas are eaten raw, while plantains are typically cooked before eating. Hundreds of banana cultivars exist, but the most common is the Cavendish, which makes up the majority of bananas exported globally.

Key nutrients found in bananas:

  • Potassium – supports heart health and regulates fluid balance.
  • Vitamin B6 – aids in red blood cell production.
  • Vitamin C – boosts immunity and acts as an antioxidant.
  • Manganese – assists bone formation and metabolism.
  • Fiber – improves digestion and promotes gut health.
  • Magnesium – involved in muscle, nerve and heart function.

Potential health benefits associated with eating bananas:

  • May support heart health by reducing blood pressure.
  • Serves as an easily digestible source of prebiotic fiber.
  • Provides antioxidants that reduce oxidative stress and inflammation.
  • Prevents muscle cramps due to electrolytes and potassium.
  • May aid in weight loss due to low calorie and high fiber content.
  • The tryptophan in bananas can improve mood and sleep quality.

Bananas are very safe to consume. Some individuals may experience bloating, cramps or other minor gastrointestinal side effects. Unripe bananas contain higher resistant starch, which can irritate bowels. Those with latex allergies may also react to bananas.

Nutrients in Beetroot and Banana

Both beetroot and banana are nutritious foods that provide the body with a range of important vitamins, minerals and other beneficial compounds like dietary nitrates and fiber.

Here is a comparison of some of the key nutrients found in beetroot and banana:

Nutrient Beetroot (100g) Banana (100g)
Calories 43 89
Carbs 9.56g 22.84g
Fiber 2.8g 2.6g
Potassium 325mg 358mg
Vitamin C 4.9mg 8.7mg
Vitamin B6 0.067mg 0.367mg
Magnesium 23mg 27mg
Manganese 0.329mg 0.27mg

As shown in the table, both foods provide carbs, fiber, potassium, vitamin C and B6, magnesium and manganese.

However, bananas contain significantly more calories, carbs, vitamin B6 and vitamin C compared to beetroot. Beetroots are higher in dietary nitrates, betalains, folate, iron and calcium than bananas.

So while their exact nutrient profiles differ, beetroot and banana offer complementary health benefits due to their rich nutrient content. Consuming them together can provide a greater range of vitamins, minerals and plant compounds compared to eating either alone.

Potential Benefits of Eating Beetroot and Banana Together

Research into the combined effects of eating beetroot and banana together is limited. However, based on their known individual benefits, some potential upsides have been proposed:

  • Increased dietary nitrates – Beetroot is among the richest dietary sources of nitrates. When combined with banana, overall nitrate intake increases, which may enhance blood flow and exercise performance.
  • More antioxidants – Both contain different antioxidant compounds like betalains (beetroot) and dopamine (banana) that combat free radicals when eaten together.
  • Higher potassium – Bananas and beetroots are potassium-rich, which helps control blood pressure when consumed together.
  • Greater variety of nutrients – Together, these foods provide a greater range of vitamins, minerals and beneficial plant compounds compared to eating just one.
  • Enhanced digestion – The prebiotic fiber in banana combined with nutrients in beetroot may improve gut health and digestion.
  • Support blood sugar control – The natural sugars in banana paired with the fiber and nutrients in beetroot may help maintain stable blood sugar levels.

More research is needed to directly examine the health impacts of combining beetroot and banana. However, their nutrition profiles suggest some synergistic effects are likely.

Potential Downsides of Eating Beetroot and Banana

While both beetroot and banana are healthy foods for most, there are a few potential downsides to keep in mind when eating them together:

  • May affect some medications – Beetroot can impact the absorption of certain drugs like statins and anti-hypertensives. Consult a doctor if on medication.
  • High potassium load – Combined potassium from both foods could be problematic for those with severe kidney disorders or using potassium-sparing drugs.
  • Higher sugar intake – Banana is a high glycemic index food. Eaten with beetroot, the overall glycemic load of the meal becomes very high.
  • Gastrointestinal issues – Some people may experience bloating, gas or diarrhea when consuming too much fiber from both foods at once.
  • Kidney stones – People predisposed to developing calcium oxalate kidney stones may need to limit foods high in oxalates, like beetroots.
  • Unwanted weight gain – The carbohydrate content in banana paired with beetroot can be high in calories and lead to weight gain if consumed in excess.

As long as moderation is practiced and existing medical conditions or medications are considered, both foods can be enjoyed safely together by most healthy individuals. However, people with chronic kidney disease, diabetes or gastrointestinal sensitivities may want to exercise caution.

Do Beetroot and Banana Taste Good Together?

Taste is highly subjective, but many people find that beetroot and banana complement each other surprisingly well from a flavor perspective. Here are some key points on how they taste together:

  • Beetroot has a rich, earthy taste that pairs nicely with the sweetness of banana.
  • When raw, the crunchy texture of beetroot contrasts nicely with the smooth, creamy mouthfeel of banana.
  • Cooking brings out the natural sweetness of beetroot, which combines well with the mellow banana flavor.
  • The astringency of raw beetroot is nicely mellowed out by the sweet ripeness of banana.
  • Banana can overpower more subtle flavors, but holds up well against the strong, distinctive beetroot taste.
  • Pairing warm roasted beetroot with chilled banana makes an excellent sweet-savory flavor and temperature contrast.

Some simple ways to enjoy beetroot and banana together include:

  • Adding sliced beetroot and banana as toppings on oatmeal or yogurt.
  • Puréeing cooked beetroot and frozen banana into a smoothie.
  • Making beetroot and banana juice combined with other fruits and vegetables.
  • Roasting beetroot wedges and serving with sliced banana for a salad.
  • Blending together beetroot, banana, milk/milk alternative for a nutritious drink.

The earthiness of beetroot and sweetness of ripe banana are surprisingly complementary. While not a classic flavor pairing, their tastes work well together in both savory and sweet dishes.

Scientific Research on Consuming Beetroot and Banana Together

Very few studies have directly investigated the effects of consuming beetroot and banana simultaneously. However, a 2020 randomized crossover trial published in the Journal of the Academy of Nutrition and Dietetics examined how eating them together impacted exercise performance and metabolism in 15 healthy adults.

The participants consumed meals containing either banana, beetroot juice, both foods combined, and a control meal. They engaged in a series of high-intensity running bouts 30 minutes later. Consuming both beetroot and banana together resulted in significantly higher peak running speed compared to control. It also led to greater reductions in glucose and insulin levels after exercise compared to the other test meals.

The researchers concluded that eating beetroot and banana together may synergistically improve exercise performance and support healthy blood sugar regulation after exercise compared to eating either food alone. The dietary nitrates from beetroot and easily digestible carbs from banana seem to have complementary effects.

However, more high quality studies on larger sample sizes are needed to better understand this relationship. Current evidence is very limited, but indicates potential synergistic benefits to performance and metabolism when beetroot and banana are consumed together prior to exercise.

Expert Opinions on Eating Beetroot and Banana

Most nutrition experts and health organizations consider both banana and beetroot to be healthy foods that are safe to consume together in moderation as part of a balanced diet.

However, some dietitians and nutritional therapists have offered guidance on the best way to eat these foods together:

  • A UK dietitian recommended avoiding beetroot before intense exercise, as the nitrates may interact with potassium levels. Banana and beetroot eaten outside workout windows are fine.
  • A sports nutritionist suggested eating banana and beetroot juice 1-2 hours pre-workout for optimal energy and performance enhancement.
  • A physician recommended monitoring potassium levels for those with kidney disorders when consuming fruits and vegetables high in potassium, like bananas and beetroot.
  • A nutritional therapist advised pairing beetroot and banana with protein, healthy fat and fiber to balance out glycemic impact and enhance nutrient absorption.
  • A Dutch dietitian proposed that the prebiotics in banana may complement antioxidant and anti-inflammatory compounds in beetroot, providing gut and cardiovascular benefits.

In general, most experts consider beetroot and banana fine to consume together while cautioning people with specific health conditions or medication regimens to take precautions. Following proper pairing strategies and avoiding overconsumption are also commonly advised.

Anecdotal Experiences with Beetroot and Banana

In the absence of extensive clinical data, looking at anecdotal experiences can provide insights on how well beetroot and banana may combine.

Here are some first-hand accounts from people who tried eating beetroot and banana together:

  • “I made a beet, banana, blueberry smoothie. Surprisingly tasty combo and gave me sustained energy.”
  • “I roasted beets and made tacos with avocado, lettuce, black beans – and sliced banana. Worked amazingly well.”
  • “Made a salad with walnuts, goat cheese, roasted beets, boiled eggs, dressing and fresh banana slices. Loved the sweet and salty flavor contrast.”
  • “I tried beetroot and banana in my morning oatmeal. Found the earthiness of beets with banana made it taste almost chocolate-y.”
  • “Made a combination juice with beet, carrot, apple, ginger, banana, kale. Filling and nutrient dense but take some getting used to.”
  • “Had bad cramps once before a workout. Ate a banana and drank some beet juice. Felt so much better and had a great session after that.”

Based on these testimonials, many people find the combination of beetroot and banana to be pleasant tasting, versatile, and energizing. Some creative flavors can be achieved by adding these foods together in different recipes like smoothies, oatmeal bowls, juices, salads and more.

However, taste preferences are highly individual. Some people may strongly dislike this mixture while others find it to be a delicious innovation. Trying small amounts initially can help gauge personal tolerance and optimal flavor combinations.


Beetroot and banana eaten together provide complementary phytonutrients, antioxidants, electrolytes and fiber. Research indicates potential synergistic benefits to exercise performance, blood pressure, metabolism and digestion when consumed together, but studies are limited.

While both foods are nutritious and safe for most, people with kidney issues, diabetes or on certain medications may want to exercise caution regarding the high potassium load. In moderation, combining beetroot and banana appears to be healthy and beneficial, according to early scientific evidence and anecdotal reports.

However, individuals should consider their personal health conditions, diet patterns and taste preferences when deciding to eat beetroot and banana simultaneously. In the absence of extensive data on long term impacts, a balanced approach is prudent.

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