Beetroot juice divides people. Some love its deep, sweet, earthy flavour; others find it tastes a bit like soil. Both camps have a point, and the difference usually comes down to how it is made. Get the balance right with a little apple, citrus or ginger and beetroot juice becomes one of the most satisfying things you can make with a juicer. This guide covers what the research says about beetroot juice, how to make it taste good, and how to deal with the famous purple stains.
What is in beetroot juice?
Beetroot is a root vegetable that grows well in the UK and is in season from early summer through autumn, with stored roots available most of the winter. Its juice contains natural sugars, potassium, folate and a group of red pigments called betalains, which give it that striking colour. It is also one of the richest vegetable sources of dietary nitrate, along with leafy greens such as rocket and spinach.
Juicing removes most of the fibre, so a glass of beetroot juice is not a replacement for eating whole vegetables. It is best thought of as one enjoyable way to add more vegetables to your week, alongside a varied diet.
Beetroot juice benefits: what the evidence says
Beetroot juice has been studied more than most juices, largely because of its nitrate content. Here is a balanced summary.
Blood pressure
The body converts dietary nitrate into nitric oxide, which helps blood vessels relax. A number of small clinical studies have found that drinking beetroot juice can lower blood pressure modestly for a few hours afterwards, and some longer studies have seen similar effects over several weeks. The effect varies between people and the studies are generally small, so beetroot juice should be seen as part of a healthy diet rather than a treatment. If you have high blood pressure or take medication for it, keep following your GP's advice.
Exercise performance
Beetroot juice is popular with runners and cyclists, and some research suggests nitrate may help muscles use oxygen more efficiently, particularly in recreational exercisers. Results are mixed, with smaller or no effects in well-trained athletes. If you want to try it, it is a pleasant pre-exercise drink, but it is not a substitute for training, sleep and good food.
Things to be aware of
- Pink urine. Beetroot can turn urine or stools pink or red. This is called beeturia. It only happens to some people and is usually harmless, but it can be alarming the first time.
- Oxalates. Beetroot is relatively high in oxalates. If you have been told you are prone to kidney stones, check with your doctor before drinking it regularly.
- Natural sugar. Beetroot is one of the sweeter vegetables. The NHS suggests keeping fruit juice, vegetable juice and smoothies to a combined total of 150ml a day, ideally drunk with a meal.
There is no good evidence that beetroot juice detoxes the body, and you do not need it to stay healthy. Drink it because you enjoy it.
Why beetroot juice tastes earthy, and how to fix it
That earthy flavour comes from a natural compound called geosmin, which is the same substance behind the smell of soil after rain. Some people are very sensitive to it. You cannot remove it, but you can balance it:
- Add apple. Sweet eating apples soften the earthiness and make the juice taste fresher. Start with roughly one apple per medium beetroot.
- Add citrus. Lemon, lime or orange brightens the flavour. A squeeze of lemon makes the biggest difference for the smallest amount.
- Add ginger. A thumb-sized piece adds warmth and cuts through the sweetness.
- Add carrot. Carrot is sweet and mild, and works well if you want an all-vegetable juice.
- Serve it cold. Chilled beetroot juice tastes noticeably less earthy than juice at room temperature.
- Use fresh, firm roots. Older, soft beetroot tends to taste stronger and muddier.
How to make beetroot juice
A slow juicer is a good match for beetroot. Hard roots press well, and the juice comes out smooth with little foam. Here is a simple method.
- Wash and trim. Scrub the beetroot under cold water, then trim off the root tail and the stalk end. Young beetroot does not need peeling. Older roots with thick, rough skin are better peeled.
- Cut to size. Check your juicer's instructions. Whole apples drop straight into a wide hopper, but dense beetroot is easier on any juicer when cut into halves or quarters.
- Alternate hard and soft. Feed beetroot alongside apple or carrot rather than all in one go. This keeps the auger working steadily and helps yield.
- Finish with citrus or ginger. Peel lemons or oranges first, as the pith and peel can taste bitter.
- Stir and serve. Beetroot juice can separate slightly, so give it a stir before pouring.
The f2500 Self Feeding Whole Fruit Juicer is rated a Which? Best Buy and has an extra-wide 135mm hopper, so you can load whole apples, add your beetroot pieces, close the lid and let it work. Its 250W motor turns the auger at around 50 RPM, pressing produce rather than shredding it. If you would rather drop fruit in by hand as you go, the f2800 Open Whole Fruit Juicer has a 180mm open chute. Our guide to getting the best yield from a self-feeding juicer has more on loading order.
Four beetroot juice recipes
Each recipe makes roughly two small glasses. Quantities vary with the size and ripeness of your produce, so adjust to taste.
Beginner's beetroot and apple
1 medium beetroot, 2 sweet apples, juice of half a lemon. The gentlest place to start if you are not sure you like beetroot.
Beetroot, carrot and ginger
1 medium beetroot, 3 carrots, 1 apple, a thumb of fresh ginger. Sweet, warming and a lovely deep orange-red.
Beetroot, orange and mint
1 small beetroot, 2 peeled oranges, a small handful of mint leaves. Fresh and bright, good with breakfast.
Pre-run beetroot and celery
1 medium beetroot, 2 sticks of celery, 1 apple, juice of half a lime. Lighter and less sweet, with a savoury edge.
For more seasonal ideas, try our autumn juice recipes with apple, pear, beetroot and ginger.
How to avoid beetroot stains
Beetroot pigment is powerful, but a few habits keep your kitchen and clothes clean:
- Wear an apron and consider gloves when you trim and cut the roots.
- Prepare beetroot on a glass or plastic chopping board rather than wood, which absorbs colour.
- Rinse juicer parts in cold water as soon as you finish. The longer pigment sits, the harder it is to shift.
- For light pink tinting on plastic parts, a paste of bicarbonate of soda and water, or a little lemon juice, usually helps. Leaving parts in daylight to dry can fade it further.
- If juice lands on clothing, rinse it from the back of the fabric with cold water straight away, then wash as normal. Avoid hot water, which can set the stain.
The f2500 comes with a cleaning brush, and all of its detachable parts are dishwasher safe. Fridja recommends washing them below 40°C to keep them in good condition. A spare juicer cleaning brush is handy if you juice beetroot often.
Storing beetroot juice
Fresh juice tastes best straight away. If you want to make it ahead, pour it into a clean glass bottle, fill it close to the top to limit air, seal it and keep it in the fridge. Drink it within 24 to 48 hours. You can also freeze beetroot juice in ice cube trays and add the cubes to smoothies or other juices later.
What to do with the pulp
Beetroot pulp is bright, sweet and full of fibre. Stir it into brownie or chocolate cake batter, mix it into veggie burgers, add it to a soup, or compost it. Our post on ways to use juice pulp has more ideas.
Is beetroot juice worth making at home?
If you enjoy the taste, yes. Homemade beetroot juice is fresher than most bottled versions, you choose exactly what goes in, and you can tune the flavour until it suits you. Start with plenty of apple and lemon, chill it well, and work towards stronger blends if you like them. To compare models, have a look at our full range of juicers.