Beets During Pregnancy: Benefits, Side Effects, and More

Beets During Pregnancy

You may or may not like beets. This root vegetable is magenta, but it comes in other colors. Their earthy, slightly sweet flavor complements salads and smoothies.

Beets are also nutritious, making them a beneficial pregnancy food. Learn about beets, their health benefits, and how to cook with them.

Benefits of beets during pregnancy

There are many tasty ways to cook beets that are also high in vitamins and minerals. In addition to tasting delicious and being good for you, they may also be delicious for your baby’s health in other ways.

Keep up with it.

Hormones can slow down your stomach while you’re pregnant. Fibre-rich foods may help you stay regular during pregnancy and avoid constipation.

Beets contain a lot of fiber. One cup has almost 4 grammes of fibre, which is about 14% of the daily recommended 28 grammes. So, eat lots to keep going!

Help to prevent neural tube birth problems.

Beets also contain large amounts of folate, or folic acid. And getting enough folic acid can help keep you from having birth defects like anencephaly and spina bifida.

The CDC recommends 400 micrograms of folate or folic acid per day for pregnant women. But women who are very likely to become pregnant may need a lot more folic acid.

It’s challenging to get enough folate from food. This means that you should eat beets and take a beneficial pregnancy vitamin with folic acid or folate.

May help with low iron

Anaemia due to a lack of iron can occur during pregnancy and cause symptoms such as fatigue and weakness. Because of this, doctors say you should get 30 to 60 milligrammes of iron every day.

Beets don’t have nearly as much iron as, say, a steak, but they are a good plant-based source of the mineral, which makes them beneficial for vegans and vegetarians who want to get more.

Could prevent fetal growth restrictions.

Tommy’s, a pregnancy and baby charity in the UK, is paying for some researchers to look into beets to see if they can help stop fetal growth restrictions. How could this work?

Well, problems with the placenta are often to blame for slow growth. The nitrates in beets may help the blood move across the placenta faster. We need more research to determine the potential benefits of beets and nitrate supplements for pregnant women.

Reduce the risk of preeclampsia.

In a 2018 study, scientists also wanted to see if adding nitrates from beetroot juice to your diet could lower your blood pressure and lower your risk of getting preeclampsia.

Even though beetroot juice by itself didn’t lower blood pressure, a younger study on pregnant mice in 2020 study did show some benefits. Beetroot juice-fed mice showed lower blood pressure and improved vascular performance compared to control rats.

More human studies are required to completely comprehend this potential advantage.

Maintain Weight

“Eating for two” might not be a beneficial idea when you’re pregnant. When you’re in your second trimester and only have one baby, the American College of Obstetricians and Gynaecologists (ACOG) says you should eat an extra 340 calories each day. If you are pregnant with twins, that number goes up to 600 calories per day.

Adding beets to your diet is a beneficial idea because they are high in fibre, folate, manganese, iron, and vitamin C. They are also low in calories (70 calories per cup) and mostly water (87%).

Side effects and risks

It doesn’t look like there are any problems with eating beets while you’re pregnant. But keep in mind that eating beets might turn your pee and poop pink or red.

Researchers refer to this as beeturia, and it may occur in up to 14% of people. It’s not dangerous most of the time, but it can be scary.

If your pee or stools are often red or pink after eating beets, you should let your doctor know. It could mean you don’t have enough iron in some cases. In some cases, it may be for a different reason that requires further investigation.

Additionally, beets contain a high sugar content compared to other vegetables, so it’s advisable to consume them in moderation, just like any other food.

If kidney stones occur frequently, consult your doctor. Beets, chocolate, spinach, nuts, rhubarb, and some teas contain oxalate, which can lead to the formation of more stones.

But eating these foods in moderation generally isn’t a problem.

Simple preparations

To find beets, go to any food store or farmers’ market. At first glance, they may appear somewhat unclean and intimidating. Clean them well and cut off the green stalks, leaving about an inch. This will keep them from “bleeding” all over the place while they’re cooking.


Warm your oven up to 400°F before you roast the beets. Clean the beets and place them on foil or in a baking dish. Bake for 45 to 90 minutes, based on how many you roast at once. After gently removing them from the oven, peel the skins slowly before cutting and eating.


You can also heat beets in the microwave if you don’t want to use the oven. Put two or three small beets and a little water in a dish that can go in the microwave. Heat on high for 8 to 15 minutes, or until the beets are soft. Be careful not to burn yourself when you remove them from the microwave!


If you have a juicer at home, you can juice a small beetroot with either apples or oranges to make a tasty drink. You can also mix 100% apple or orange juice with your beetroot juice.


If you don’t have much time, you could also use canned beets. Make sure to rinse them well or pick kinds with little to no sodium if you don’t want to eat too much salt.

Even in the produce area, there are stores that sell precooked beets in packages. You can eat beets on their own or add them to already-made salads, stir-fries, or soups.


You can even put beets in your morning smoothie. Cut up some fresh or thawed beets and put them in a bowl with your favourite fruits and vegetables.

Megan Gilmore, who creates recipes for Detoxinista, shares the following recipe:

  • 1/2 cup chopped beets
  • peel and cut into half-inch pieces.
  • 1/2 cup of orange juice
  • 1 frozen banana and 1/2 cup of water
  • 1 cup of frozen berries

Combine with a strong mixer until smooth and creamy.

The bottom line

The ACOG says that most pregnant women should gain a healthy amount of weight. However, this may depend on how much you weighed before you got pregnant. Eating a lot of whole foods can help you reach your goal and give your baby the best nutrition possible.

At meals, try putting fresh fruits and veggies, like beets, on half of your plate. Talk to your doctor again if you have more pregnancy food questions.

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