✪ Key Takeaway: Beets contain goitrogens that may interfere with thyroid function, so people with hypothyroidism should consume them in moderation.
Introduction
You have probably heard that beets are a superfood packed with nutrients and health benefits.
But if you have hypothyroidism, you might be wondering whether this vibrant root vegetable is helping or hurting your thyroid health.
Hi, I am Abdur, your nutrition coach, and today I am going to explain the complex relationship between beets and hypothyroidism so you can make informed decisions about your diet.
What Exactly Is Hypothyroidism?
Hypothyroidism happens when your thyroid gland does not produce enough thyroid hormones to meet your body needs.
Your thyroid is a small butterfly-shaped gland in your neck that controls your metabolism, energy levels, body temperature, and many other vital functions.
When this gland slows down, you might experience fatigue, weight gain, cold sensitivity, dry skin, hair loss, constipation, and depression.
The most common cause is an autoimmune condition called Hashimoto thyroiditis, where your immune system attacks your thyroid gland.
Other causes include iodine deficiency, certain medications, radiation therapy, and thyroid surgery.
Treatment typically involves daily thyroid hormone replacement medication like levothyroxine.
But many people wonder if dietary changes can support their thyroid function alongside medication.
✪ Fact: About 5 out of 100 Americans have hypothyroidism, with women being five to eight times more likely to develop it than men.
What Are Goitrogens And Why Do They Matter?
Goitrogens are naturally occurring compounds in certain foods that can interfere with thyroid function.
These substances work by blocking the thyroid gland from using iodine, which is essential for producing thyroid hormones.
When your thyroid cannot access enough iodine, it may enlarge and form a goiter, which is where the name comes from.
Beets contain goitrogenic compounds, though they are not among the highest goitrogen foods like cruciferous vegetables.
The goitrogenic effect of beets becomes more concerning when you consume them raw and in large amounts regularly.
Cooking significantly reduces the goitrogenic activity in most vegetables, including beets.
For people with normal thyroid function and adequate iodine intake, moderate beet consumption poses minimal risk.
✪ Note: Cooking beets for at least 30 minutes can reduce their goitrogenic compounds by up to 90 percent.
Do Beets Provide Any Benefits For Thyroid Health?
Despite containing goitrogens, beets offer several nutrients that support overall health and may indirectly benefit thyroid function.
Beets are rich in folate, which plays a role in DNA synthesis and cell division throughout your body, including in your thyroid gland.
They also contain manganese, a mineral that supports antioxidant defenses and may help protect thyroid cells from oxidative stress.
The high fiber content in beets helps with digestion and can prevent constipation, which is a common symptom of hypothyroidism.
Beets contain nitrates that convert to nitric oxide in your body, improving blood flow and potentially helping deliver nutrients to your thyroid gland.
The betalains in beets provide anti-inflammatory properties that may help reduce inflammation associated with autoimmune thyroid conditions.
However, these benefits do not outweigh the potential risks if you consume excessive amounts of raw beets while managing hypothyroidism.
✪ Pro Tip: Pair cooked beets with iodine-rich foods like fish or seaweed to balance any potential goitrogenic effects.
Should You Avoid Beet Juice If You Have Hypothyroidism?
Beet juice has become increasingly popular for its potential to lower blood pressure and improve athletic performance.
But when you juice beets, you concentrate the goitrogenic compounds while removing the fiber that slows nutrient absorption.
One study found that regular consumption of large amounts of beet juice was associated with increased risk of thyroid nodules and hypothyroidism in certain populations.
The raw nature of beet juice means the goitrogens remain fully active and can potentially interfere with thyroid hormone production.
If you have hypothyroidism and want to enjoy beet juice occasionally, limit your intake to small amounts like four ounces once or twice per week.
Always consume beet juice at least four hours away from taking your thyroid medication to avoid any potential interactions.
Consider choosing cooked beets over raw juice as a safer alternative that still provides nutritional benefits.
✪ Note: Beet juice can turn your urine and stool pink or red, which is harmless but can be alarming if you are not expecting it.
How Much Beets Can You Safely Eat With Hypothyroidism?
The key to enjoying beets while managing hypothyroidism is moderation and proper preparation.
Most nutrition experts agree that eating cooked beets two to three times per week in reasonable portions is safe for people with hypothyroidism.
A reasonable portion would be about half a cup to one cup of cooked beets per serving.
Always cook your beets by roasting, boiling, or steaming them for at least 30 minutes to significantly reduce goitrogenic activity.
Avoid making beets a daily staple or consuming them in large quantities, especially in raw form.
Pay attention to your body and monitor your thyroid symptoms and lab values if you increase your beet consumption.
If you notice worsening symptoms or changes in your thyroid function tests, reduce or eliminate beets and discuss this with your healthcare provider.
✪ Pro Tip: Keep a food diary to track how different amounts of beets affect your energy levels and other thyroid symptoms.
The Bottom Line
Beets can be part of a healthy diet for people with hypothyroidism when consumed in moderation and properly cooked.
Your thyroid health depends more on consistent medication, adequate iodine intake, and overall balanced nutrition than on avoiding any single food.
I would love to hear your experience with beets and hypothyroidism, so please share your thoughts, questions, or concerns in the comments below.
References
At NutritionCrown, we use quality and credible sources to ensure our content is accurate and trustworthy. Below are the sources referenced in writing this article:
- Mayo Clinic: Hypothyroidism (underactive thyroid) – Diagnosis and treatment
- Cleveland Clinic: Hypothyroidism: Symptoms, Causes, Treatment & Medication
- Longdom: Beetroot Juice Increases the Risk of Thyroid Nodules and Hypothyroidism in Breast Cancer Patients
- Dr. Christianson: Are Beets Safe for Your Thyroid?
- NIDDK: Hypothyroidism (Underactive Thyroid)
