Is Beetroot Good for Diabetes?

Beetroots are often regarded as superfoods because of the many health benefits they provide. But if you or a loved one have diabetes, it is important you understand all the effects of beetroot on your health before including it in your regular diet. 

Here’s a quick myth-buster for you: Some might think that beetroot is a rich source of iron. In reality, beetroot contains very little iron. The striking red/purple colour of beetroot is due to the pigments in it, not iron.

Let’s address the question that you probably have in your mind: “Is beetroot good for diabetes?” and explore the health benefits of consuming beets and how they can assist in managing your diabetes.

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Is Beetroot Good for Diabetes?

To address the question “Is beetroot good for diabetes?” the answer is yes, you can include beet for diabetes patient in your diet, but it’s important to do so in moderation. Be mindful of portion sizes and avoid consuming beetroot juice.

To make an informed decision, let’s explore the nutritional profile of beetroot. Keep scrolling to better understand whether beetroot is suitable for diabetes management.

The Glycemic Index (GI) of Beetroot 

Beetroots has a medium glycemic index (GI) score of 61, which is moderate. The GI indicates how quickly they can affect your blood sugar levels after a meal. 

However, the glycemic load of beetroots is remarkably low, measuring only 5. This means that despite their moderate GI, beetroots are unlikely to cause significant spikes in blood sugar since they have small amounts of carbohydrates.

Nutritional Value of Beetroot for Diabetes

Beetroots are a rich storehouse of nutrients and are rich in various nutrients such as follows: 

*as per IFCT 2017

1. Vitamin B9

• Vitamin B9 is also known as folate.
• Folate is very important for the basic functioning of the cells in your body, producing red and white blood cells, and helps convert carbohydrates into energy. 

2. Rich in antioxidants 

• Beetroots are high in antioxidants, especially in the roots and leaves, that help you fight any damage to the cells.
• People with diabetes are often prone to heart disease. If you consume beetroot, the antioxidants could help you reduce the risk of cardiovascular diseases and the risk of getting cancer.

Beetroot Benefits for People with Diabetes

Here are some of the various beetroot benefits for diabetes people:

1. High levels of nitrate

Beetroots are rich in nitrate, which your digestive system converts into nitric oxide. This nitric oxide relaxes and widens blood vessels, ultimately lowering blood pressure.

2. Promotes antioxidant activity that helps reduce the overall risk of complication

Antioxidants not only decrease oxidative stress, which occurs when there’s an imbalance between harmful free radicals and the body’s ability to remove them.

Also, it reduces the overall number of free radicals. This is particularly beneficial for people with diabetes, as it can lower the risk of diabetes-related complications.

3. May improve insulin sensitivity

• Certain studies have shown that eating beetroot may help improve the body’s response to insulin sensitivity and reduce any risk of insulin resistance. 
• The high levels of nitrate found in beetroots may be a key factor when it comes to lowering insulin resistance.
• For people who are obese, overweight, or trying to reduce weight, eating beetroots is especially good as it can help to lower insulin resistance and make the weight loss journey easier. Beetroots can be consumed daily, no more than 2-3 slices per day and are best eaten in a salad. 

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Beetroot Sugar Content Per 100g

Beetroot contains about 6-7 grams of sugar per 100 grams. It’s also a source of dietary fiber, vitamins, and minerals.

The natural sugars in beetroot are primarily glucose and fructose. While it’s a nutritious vegetable, people with diabetes need to consider this sugar content in their overall carbohydrate management.

Does Beetroot Increase Blood Sugar?

Beets do contain natural sugars and can raise blood sugar levels, though their high fiber content can help moderate this effect. For people with diabetes, the impact on blood sugar can vary, so it’s important to monitor glucose levels after consuming beets. 

They should be eaten in moderation and consumed (boiled or eaten as raw in salad/slices etc), considering their carbohydrate content as part of the overall daily intake. The glycemic index of beets is moderate, but like any food with carbohydrates, they can affect blood sugar levels.

How Many Calories Are in a Medium Size Beet?

A 100-gram serving of boiled beetroot has about 35 kilo calories. However, the recommended amount of beetroot in a diet plan should never be more than 2-3 slices.     

How to Consume Beetroot for People with Diabetes?

Here are some super delicious, healthy, and easy preparations using beetroot that are not only great for those who have diabetes but are great even for the entire family:

1. Beetroot Hummus

You will need

• Chickpeas or chholey – boiled and drained
• Boiled beetroot 
• Freshly crushed garlic
• Freshly ground cumin powder or whole cumin (preferably lightly roasted)
• Freshly ground black pepper
• Curd 
• Chopped mint or pudina leaves 
• Freshly squeezed lemon juice 
• Chilli flakes (optional)
• Salt as per taste 
• Bowl and fork

Procedure

• Place beetroot, half of the chickpeas and all other ingredients (except the mint leaves) in a blender.
• Blend together to form a thick consistency. Pour this out in a bowl.
• In a separate bowl, brush the remaining chickpeas roughly using a fork. Add this to the blended hummus to add some texture.
• Serve with sliced vegetables or roti/chapati/phulka. 

2. Beetroot Sesame Parantha

You will need

• Boiled and grated beetroot 
• Whole wheat flour
• Turmeric or Haldi powder
• Sesame or til seeds
• Oil (if you are making beetroot roti, you do not need the oil)
• Coriander or dhania powder
• Asafoetida or heeng powder
• Chilli powder or freshly chopped green chilies (optional)
• Amchur powder (optional)
• Salt as per taste
• Water 

Procedure

• Mix all the ingredients in a bowl and prepare a soft dough that is of a comfortable consistency to roll out rotis.
• Break the dough into small balls and roll out the rotis or paratha.
• On a Tawa, brush a little oil (skip the oil if you want to make plain rotis) and let it heat.
• Place the rolled-out roti on the heated tawa and cook on both sides till golden. 

3. Spinach and Beetroot Salad

You will need

• Finely chopped beetroots 
• Any mustard salad dressing of your choice (preferably low salt)
• Apple cider vinegar
• Baby spinach – washed and parboiled 
• Extra virgin olive oil
• Freshly crushed black pepper
• Chicken or vegetable broth (look for the low-sodium variety if you are buying from the store)
• Boiled green beans (to boil, place in boiling water and let it cook for 2 minutes; remove from heat, strain and set aside)
• Thinly sliced onions
• Additional vegetables if you prefer
• Roasted or boiled beetroot (in addition to the chopped one)
• Salt as per taste

Procedure

For Beetroot smooth paste:

1. Place the beetroot, vinegar, some broth, and vinegar in a blender. Blend to form a smooth paste.
2. Now add the remaining broth and olive oil and blend again.
3. Season with salt and pepper to taste.
4. Ready to enjoy a refreshing beetroot smoothie!

For salad and dressings:

• Add spinach, onions, and green beans to a mixing bowl. 
• Add all other vegetables and mix well. 
• Pour the salad dressing you made earlier. 
• Season with salt and pepper and place in a bowl. This is the salad dressing. Set aside.
• Ready to eat. 

How to Make Beetroot Juice for Diabetes?

Juices (fruits and vegetables) in general, are not recommended as a part of a balanced meal. Therefore, we do not recommend beetroot juice for diabetes people.

Who Should Avoid Beetroot?

If you are prone to any allergies, especially skin allergies, please make sure you first consult your doctor before you introduce beetroot into your regular diet. In many cases of allergies, it can lead to severe skin rashes. 

Beets contain oxalate, which can be a concern for people prone to kidney stones made of calcium oxalate. They should limit their intake of these foods.

How Much Beetroot Per Day?

You should check how does beetroot affects your blood sugar, and based on that you should speak to your dietician or diabetes team on how to include it in your diet.

Risks of Eating Beets in Diabetes

While beets are nutritious, they contain natural sugars and carbohydrates that can raise blood sugar levels. Overconsumption might lead to higher blood glucose levels, especially if the rest of the diet is not adjusted accordingly.

FitterTake

If you’re wondering whether beetroot is suitable for diabetes, the answer is yes, but in moderation. While beetroots offer several health benefits, they contain natural sugars that can affect blood sugar levels.

It’s crucial to monitor your glucose levels and consult with your healthcare team or dietician to incorporate them wisely into your diet. That’s where Fitterfly comes in.

At Fitterfly, our team of experts, including nutritionists, physiotherapists, and psychologists, is dedicated to enhancing your well-being through personalized guidance. We offer tailored diet and exercise plans, one-on-one sessions, and a comprehensive evaluation of your lifestyle, health, and medical history.

Explore our Fitterfly Diabetes Prime Program, which could be the solutions you’ve been searching for. We’re here to help you achieve your health goals. To learn more, speak to us or simply give us a missed call at 08069450746, and we will reach out to you.