Red beet and kale juice has become a popular health drink, touted to provide a variety of benefits. But is consuming this vegetable juice actually good for you?
What are the potential benefits of red beet and kale juice?
There are several potential benefits linked to drinking red beet and kale juice:
- May improve heart health – Beets contain nitrates that may help dilate blood vessels, lower blood pressure, and improve oxygen flow to the heart.
- May support detoxification – Beets and kale contain antioxidants and phytonutrients that may help stimulate and support the body’s natural detoxification processes.
- May reduce inflammation – Beets and kale contain anti-inflammatory compounds like betaine and kaempferol that may help reduce inflammation in the body.
- May provide antioxidant support – Beets and kale are high in antioxidants like vitamin C and beta-carotene that can help combat oxidative stress and free radical damage in the body.
What are the drawbacks of drinking red beet and kale juice?
There are also some potential downsides to consider with beet and kale juice:
- High in natural sugars – Beets have a high sugar content. Consuming them juiced concentrates these natural sugars.
- Oxalate content – Kale contains oxalate, which may contribute to kidney stone formation in susceptible individuals.
- Nitrate content – While beneficial, high amounts of nitrates from beets could potentially cause issues for some people.
- Nutrient alterations from juicing – Juicing removes the fiber content of vegetables. This changes how some nutrients are absorbed.
- Blood sugar spikes – Since juice is high in natural sugars without the fiber, it can spike blood sugar when consumed in excess.
Nutrition profile of red beet and kale juice
Here is the basic nutrition profile in one cup (250mL) of red beet and kale juice:
| Nutrient | Amount |
|---|---|
| Calories | 112 |
| Protein | 4g |
| Carbohydrates | 26g |
| Sugar | 20g |
| Fiber | 0g |
| Vitamin A | 693% DV |
| Vitamin C | 179% DV |
| Calcium | 26% DV |
| Iron | 18% DV |
| Potassium | 20% DV |
As you can see, red beet and kale juice is very high in vitamins A and C. However, it is lacking in protein and fiber since these are lost when the whole vegetables are juiced. It also contains a high amount of natural sugars.
Potential health benefits explained
Heart health
Drinking beet and kale juice may benefit heart health in a few ways:
- Beets are high in nitrates that can be converted into nitric oxide in the body. Nitric oxide helps blood vessels dilate and relax, which lowers blood pressure.
- The antioxidants in beets and kale can help reduce oxidative stress and inflammation, which are risk factors for heart disease.
- The juice provides potassium, which can help counterbalance some of the blood pressure-raising effects of sodium.
- The folate in the juice may help lower homocysteine levels, an amino acid linked to heart disease risk.
Some studies show that consuming beet juice may modestly reduce blood pressure in hypertensive adults. However, more research is still needed.
Detoxification support
The phytonutrients found in beets and kale may help support the body’s natural detox systems in a few ways:
- Beets are high in betalains, antioxidant pigments that may aid detoxification in the liver.
- Glucosinolates found in kale can help activate detoxification enzymes in the liver.
- The fiber and nutrients in the vegetables can help promote healthy gut bacteria, which also play a role in eliminating toxins.
- The antioxidants help combat oxidative stress from toxins and support the health of detox organs like the kidneys and liver.
However, there is limited clinical evidence that vegetable juices directly detoxify the body. But supporting natural detoxification pathways is still beneficial.
Reducing inflammation
The anti-inflammatory compounds in beets and kale may help lower inflammation when consumed regularly:
- Beets contain betaine, an amino acid that can help protect cells from stress that leads to inflammation.
- Kaempferol and other antioxidants found in kale reduce activation of inflammatory pathways in the body.
- Vitamin C, vitamin A, and other nutrients in the juice help strengthen the immune system and prevent excessive inflammation.
Chronic inflammation is linked to many diseases, so incorporating anti-inflammatory foods can be protective. But more studies are needed on beet and kale juice specifically.
Antioxidant support
Drinking beet and kale juice floods the body with antioxidants that can help neutralize cell-damaging free radicals:
- Beets contain betalains, a group of antioxidants that give the vegetable its deep red color.
- Kale contains flavonoids like kaempferol and quercetin which have strong antioxidant effects.
- Vitamin C and manganese in kale further boost the antioxidant capacity.
Consuming a diet high in antioxidants can help prevent oxidative stress which is linked to many chronic diseases. However, antioxidants are most effective when consumed from whole produce.
Downsides and considerations
High natural sugar content
Beets are relatively high in natural sugars compared to other vegetables. One cup of raw beets contains about 9 grams of sugar.
When beets are juiced, the fiber is removed, concentrating the sugars into a smooth liquid that is easily and quickly absorbed. This can rapidly raise blood sugar levels.
For most healthy people, occasional beet juice likely won’t cause issues. But for those with diabetes or blood sugar regulation problems, the high sugar content could be a concern.
Oxalate content in kale
Kale contains oxalic acid, an antinutrient that can bind to calcium and increase kidney stone risk in those predisposed.
For most people, the amount of oxalates in occasional kale juice is not an issue. But for those prone to kidney stones, restricting high-oxalate foods like kale may be beneficial.
Nitrate content in beets
While beneficial in moderation, consuming too many nitrates can potentially cause risks as well. When nitrates are broken down, they form nitric oxide and nitrites.
High nitrite levels from processed meats are linked to cancer. But the nitrates from whole beets act differently in the body. Still, very high intakes may potentially cause risks for some people.
Lack of fiber
Juicing vegetables removes the fiber content. Fiber provides many health benefits including:
- Improving gut health and digestive function
- Promoting feelings of fullness and helping manage weight
- Moderating blood sugar levels
- Supporting heart health
The lack of fiber also alters how some nutrients in the juice are metabolized and absorbed.
Blood sugar spikes
The combination of high natural sugars without fiber can cause a quick spike in blood sugar when consuming beet and kale juice.
Over time, excessive blood sugar spikes from juice or other sources can potentially increase the risk of developing insulin resistance, metabolic syndrome, and even type 2 diabetes in some individuals.
Moderating juice intake and pairing it with fiber, protein or healthy fats can help prevent unwanted blood sugar fluctuations.
How much red beet and kale juice should you drink?
There are no official guidelines for how much beet and kale juice to consume. But here are some general recommendations based on the potential benefits and downsides:
- Limit to 1/2 – 1 cup (4-8oz) per day for most healthy adults. Larger amounts may cause temporary blood sugar spikes.
- Consume alongside a meal or snack that contains fiber, protein or fat to help stabilize blood sugar.
- Avoid drinking large amounts if you have diabetes, kidney stones, gout or digestive problems.
- Drink slowly and sip throughout the day rather than all at once to minimize blood sugar fluctuations.
- Pair with exercise for the best impact on blood pressure.
- Listen to your body. Decrease intake if any digestion issues arise.
Pregnant women should limit beet juice intake to about 1/2 cup per day or less, due to the nitrate content.
Should you drink red beet and kale juice everyday?
Drinking beet and kale juice everyday may provide some benefits, but also comes with some potential downsides:
Potential benefits of daily intake
- May help lower blood pressure, especially when paired with exercise
- Can increase antioxidant and nutrient intake
- May support detoxification
- Easy way to incorporate servings of vegetables
Potential downsides of daily intake
- Potential blood sugar spikes from concentrated sugars without fiber
- Excess oxalates could increase kidney stone risk in prone individuals
- High nitrate load over time
- Lack of fiber compared to whole vegetables
For most people, drinking beet and kale juice a few times a week is likely fine. But daily consumption may not be necessary or even beneficial for some, especially in larger amounts.
Should you drink beet and kale juice on an empty stomach?
Some people recommend drinking vegetable juice like beet and kale juice first thing in the morning on an empty stomach.
Potential benefits of drinking beet and kale juice before breakfast include:
- May help wake you up and provide energizing nutrients
- Allows nutrients to be rapidly absorbed and utilized
- Can encourage healthier eating for the rest of the day
However, there are also some disadvantages to drinking juice on an empty stomach:
- Can cause rapid blood sugar and insulin spikes without food
- For some sensitive people may cause stomach upset or nausea
- Lack of protein/fat prevents blood sugar stabilization
If you want to drink beet and kale juice before breakfast, pair it with something that provides fiber, protein or fat such as nuts, eggs or oatmeal. This helps moderate and slow down nutrient absorption while providing satiety.
Other ways to incorporate beets and kale
While beet and kale juice has some benefits, getting these vegetables from whole food sources is ideal. Here are some other ways to enjoy beets and kale:
- Roasted beets – Roasting concentrates natural sweetness. Enjoy as a side dish or on salads.
- Beet salad – Grate raw beets into salads for color and mild sweetness.
- Beet hummus – Blend cooked beets into hummus for vivid color and earthy flavor.
- Beet soup – Puree roasted beets into creamy soups.
- Kale chips – Toss kale with oil and spices then bake into crunchy chips.
- Sauteed kale – Quickly saute raw kale leaves in olive oil and garlic.
- Kale smoothie – Add raw kale to smoothies along with fruit and protein powder.
Including both beets and kale as part of a balanced diet provides fiber, protein and beneficial nutrients that get lost in the juicing process.
The bottom line
Drinking beet and kale juice can provide some benefits when consumed in moderation, such as:
- Increasing antioxidant and vitamin intake
- Potentially helping lower blood pressure
- Delivering anti-inflammatory compounds
However, the concentrated sugars and lack of fiber can have downsides when consuming excess amounts. Eating beets and kale in whole food form provides superior nutritional benefits.
Enjoy beet and kale juice in moderation alongside an overall healthy diet for the best effects. Focus on getting your daily vegetable intake from whole produce like cooked beets, beet salads, roasted kale chips and sauteed kale for optimal wellness.
