Can Beetroot Lower Blood Sugar? Here’s What You Need to Know
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Shilpa Joshi
Shilpa Joshi is one of India’s leading dietitian and diabetes educator. At her clinic, she uses principles of Medical Nutrition Therapy (MNT) for preventive and therapeutic care of various health issues.
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If you have diabetes, you’re probably always looking for foods that help keep your blood sugar in check without making your meals boring.
One such colourful and nutritious addition to your diet could be Beetroot!
Known for its natural sweetness, beetroot often raises questions about its impact on blood sugar levels. But the good news is, when eaten in moderation and as part of a balanced meal, beetroot can offer some incredible health benefits.
Let’s understand why this root vegetable deserves a place on your plate while managing diabetes!
What is the Nutritional Value of Beetroot?
Before we get into the beetroot benefits for diabetes, let’s take a quick look at what’s inside:
| Nutrient | Nutritional Value* (per 100 gm) |
| Energy | 36 kcal |
| Carbohydrate | 6 gm |
| Protein | 2 gm |
| Total Fat | 140 mg |
| Total Fiber | 3 gm |
| Free Sugar | 4 gm |
| Total Starch | 2 gm |
Is Beetroot Safe for Everyone?
Beetroot is generally safe for most people and offers several health benefits. However, it’s important to note that it contains a fair amount of carbohydrates, calories, and starch. For people with diabetes, it should be eaten mindfully, in controlled portions, to avoid spikes in blood sugar levels.
In India, it’s common to pair vegetables with chapati or rice. But for people with diabetes, combining two carb sources in one meal (like wheat and beetroot or rice and beetroot) can spike blood sugar levels.
Shilpa Joshi, VP of Metabolic Health at Fitterfly, explains that it’s not just about beetroot being healthy — it’s about how you combine it. She says:
“You can’t expect miraculous results if you’re eating beetroot along with multiple carbs like chapati or rice. That’s a lot of carbs together. Instead, try having beetroot poriyal with a bowl of dal and a fibre-rich sabzi like gawar (cluster beans). That way, the sugar doesn’t shoot up.”
For a safer and more balanced option, try including beetroot in a salad mix with cucumber, tomato, and onion, just like the traditional Maharashtrian koshimbir. This keeps the carb load lighter and helps you enjoy beetroot’s benefits without going overboard.
Can Beetroot Lower Blood Glucose Levels?
Many people wonder, can beetroot lower blood sugar levels?
Short answer: Not significantly.
Beetroot is packed with nutrition – yes. It’s a good source of antioxidants and dietary nitrates that support heart health. But when it comes to blood sugar, the picture is a little more nuanced.
Here’s what you need to know:
- Beetroot has sugars, which give it that sweet taste.
- Its glycaemic index (GI) is moderate (~61), but when eaten in the right quantity, it doesn’t spike blood sugar drastically.
- The fibre in whole beetroot helps slow sugar absorption.
- Some research suggests that beetroot may support insulin sensitivity over time, but not in a dramatic, sugar-lowering kind of way.
That said, the effect is mild, not dramatic.
So, is beetroot good for diabetes?
If you’re managing diabetes, think of beetroot as a supporting hero, not the star. It works best when combined with regular activity, medication (if prescribed), and a fibre-rich, diabetes-friendly diet.
Benefits of Beetroot:
Heart health: The nitrates in the beetroot help lower blood pressure and improve blood vessel function, which is important because people with diabetes have a higher risk of heart issues.
Anti-inflammatory properties: Antioxidants like betalains in beetroot help fight inflammation and oxidative stress, which are linked to type 2 diabetes complications.
Boosts stamina: Some studies show beetroot can enhance physical performance by improving oxygen delivery to muscles. Great for people working on a diabetes-friendly lifestyle.
Supports better liver function: Beetroot contains two key compounds – betalains and betaine, which are good for your liver. Betalains work as antioxidants, while betaine can help the liver remove toxins like alcohol byproducts, free radicals, and other metabolic waste. Together, they may help reduce fat build-up in the liver and support better liver function, especially in cases of fatty liver.
Fun Fact:Beetroot often gets mistaken for an iron-rich superfood, probably because of its deep red colour and that metallic, earthy taste. But here’s the truth bomb: the red hue actually comes from pigments called betalains, not iron. And that earthy flavour? It’s thanks to geosmin, a natural compound absorbed from the soil, not a sign of iron content! While beetroot does contain a small amount of iron, it’s nowhere near the top sources like spinach, ragi, or pumpkin seeds. So yes, beetroot is great for your health, but not exactly your go-to iron booster! |
What Are Any Side Effects of Eating Beetroot?
Beetroot is generally safe to eat for most people when enjoyed in moderation. However, like any food, eating too much beetroot may have some side effects.
Beetroot is high in oxalates, which can lead to kidney stones in people who are already prone to them. Beetroot is high in nitrates, which can help lower blood pressure. However, eating too much, especially if you’re already on blood pressure medication, might cause your blood pressure to drop too low, leading to dizziness or fainting in some people.
Another harmless side effect is that beetroot can turn your urine pink or red, which is known as “beeturia.” It’s not harmful, but if you have specific health concerns, it’s always best to talk to your doctor before eating a lot of beetroot.
How to Check If Beetroot Suits You?
Everyone’s body responds differently. Try this simple self-check:
- Eat beetroot as part of your usual meal.
- Check your sugar levels before and 1-2 hours after the meal.
- If you see a big spike (>30-40 mg/dL rise), you may need to limit your portion.
However, it’s important to talk to your nutritionist before making drastic changes in your diet.
How Much Beetroot Should You Eat If You Have Diabetes?
So, how much beetroot is safe for diabetes?
Since beetroot is high in carbohydrates, it’s important to eat it in moderation to avoid blood sugar spikes.
A typical serving could be about 1/2 cup of lightly steamed beetroot or a few slices of raw beetroot mixed into a salad.
As we mentioned earlier, it’s best to pair it with protein or fat (like curd, nuts, dal) to slow sugar spikes, rather than eating it alone in large portions. Always monitor your blood sugar levels and consult with a healthcare provider or nutritionist to determine the right portion size for your individual needs.
How We At Fitterfly Can Help You?
Managing diabetes is not just about avoiding sugar – it’s about making smart, sustainable food choices and adopting a holistic lifestyle.
Beetroot is just one of many foods that can support your health journey. Want to discover more?
Join our Fitterfly’s Diabetes Management Program, it’s an expert-led, personalised approach that helps you track your blood sugar response to different foods, get tailored meal plans by top nutritionists and health coaches that fit your lifestyle, and learn effective strategies to improve your overall well-being.
What are you waiting for?
Call us now on 08068507599 and join those 30,000+ members who’ve gained success with us!
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
Is it good to eat beetroot every day?
While beetroot is healthy, eating it daily isn’t necessary or ideal. It's better to rotate your veggies to create nutritional diversity. This way, you get a wider range of vitamins, minerals, and antioxidants — and avoid overloading on any one compound (like oxalates in beetroot, which can affect kidney health in some people). You can eat a few slices twice or thrice a week.
Is beetroot high in sugar?
Every 100g of beetroot contains around 4 grams of free sugar, depending on the variety and preparation. While this is higher than many other vegetables, it’s still not considered excessively high. But in the context of a balanced diet, when you eat beetroot as part of a meal, there are other carbs present, such as ro increases the chance of increasing the carb content of the overall meal. People with diabetes or those monitoring sugar intake should consume it in controlled portions.ti and rice - this
Is beetroot good for fatty liver?
A high-carb diet causes fatty liver disease. While beetroot contains antioxidants that support liver health, it is still rich in carbohydrates, which can be a concern for people with fatty liver disease, especially if consumed in excess. It's best to enjoy beetroot in moderation and as part of a balanced, low-carb diet tailored for liver health.
What does beetroot do to the body?
Beetroot has nitrates that help improve blood flow and lower blood pressure by relaxing blood vessels. This can be good for your heart and stamina. It also has antioxidants that help protect your body from damage, reduce inflammation, and support your overall health.
Is beetroot good for diabetes?
Beetroot contains sugars and has a medium glycaemic index, but a low glycaemic load. This means when eaten in moderation, it doesn't spike blood sugar levels sharply. However, responses vary from person to person, so it's best to monitor your blood sugar levels and consult your doctor or dietitian before making it a regular part of your diet.
Is beetroot good for weight loss?
For weight loss, eating low-calorie fruits and vegetables is necessary. Beetroot is one such low-calorie vegetable. Including beetroot as part of a balanced, calorie-conscious diet may support weight goals, but it should be combined with other lifestyle changes like regular activity and portion control.
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