Blood sugar can be reduced by drinking beetroot juice every day.

Drinking beetroot juice regularly can help dilate blood vessels and reduce blood pressure; 30 minutes before breakfast is said to be more effective.

The effect of beetroot juice on blood pressure is significant but should be consumed in moderation. (Source: Pixabay)

The blood pressure lowering effects of beetroot

Beets are one of the richest nitrate foods. When entering the body, nitrates are converted into nitric oxide – a gas that has a vasodilating effect, helping blood vessels expand, increasing blood circulation and thereby reducing blood pressure.

Studies show that drinking beetroot juice at a dose of about 250ml per day is considered safe and beneficial for people with high blood pressure thanks to its vasodilating properties.

Why is drinking in the morning beneficial?

Several studies have shown that beetroot has a positive effect in lowering blood pressure; most of the trials were done with juice doses taken in the morning, about 30 minutes before meals.

Compared to eating it raw or cooked, drinking the juice this way provides a higher nitrate content and offers two main benefits:

Optimal absorption

Drinking beetroot juice on an empty stomach helps the body absorb nitrates better, prolonging the vasodilation effect. After passing through the intestines, nitrates are absorbed mainly in the colon, reaching peak blood concentrations after about 3 hours and maintaining beneficial levels for about 10 hours.

Circadian rhythm matching effect

When beet juice is consumed in the morning, the rise and fall in nitrate levels coincides with the natural rise and fall of blood pressure throughout the day. Typically, blood pressure begins to rise a few hours before waking, peaks around noon, and then gradually declines in the evening.

Evidence of benefits and when to drink beetroot juice

While there is a fair amount of evidence for beetroot's effects on blood pressure, there is still some debate about how useful it is for people with high blood pressure and whether timing of intake makes a difference.

Some current research results show:

Effects on blood pressure

A 2022 review of research found that drinking beetroot juice daily lowered systolic blood pressure (the top number) in people with hypertension by about 5 mmHg, but had no effect on diastolic blood pressure (the bottom number).

This is noteworthy, because high diastolic blood pressure is considered a predictor of cardiovascular disease risk in people under 50 years of age.

Time to drink

A 2024 study in healthy athletes found that beetroot supplementation in the morning reduced systolic blood pressure more than in the evening (3 mmHg vs. 2 mmHg). However, the afternoon dose was slightly better (4 mmHg vs. 3 mmHg).

Duration of action

A 2019 study found that in older adults, systolic blood pressure decreased after two weeks of drinking beetroot juice, and continued to decrease through the fourth week. After that, the effect remained but gradually stabilized as blood nitrate levels reached a plateau.

Meaning for people with high blood pressure

Overall, the effects of beetroot juice on blood pressure are significant but moderate. Therefore, drinking beetroot juice or taking supplements can help control high blood pressure when combined with lifestyle changes such as eating a healthy diet, exercising regularly, maintaining a healthy weight and quitting smoking.

In terms of timing, current evidence suggests that drinking beetroot juice in the morning or early afternoon is more effective than in the evening. Drinking it before breakfast may help increase nitrate absorption, but studies are not yet conclusive.

In any form, beets cannot replace standard medical treatments for high blood pressure, including ACE inhibitors, diuretics, beta-blockers, and calcium channel blockers.

Source: https://baoquocte.vn/co-the-giam-duong-huyet-bang-cach-uong-nuoc-ep-cu-den-moi-ngay-326570.html