Beetroot and Diabetes: Benefits, Risks, and How to Add It to Your Diet
Learn how beetroot may benefit diabetes, improve blood sugar control, and support cardiovascular health, with tips for safe dietary inclusion.
Managing diabetes involves many dietary decisions. The beetroot, or chukandar, is a colorful root vegetable often touted for its health benefits. But is beetroot truly good for people with diabetes? This article delves into the research, clarifies its effects, potential risks, and provides tips for safely incorporating beetroot into a diabetes-friendly diet.
What Is Beetroot?
Beetroot is the taproot portion of the beet plant, known for its deep red or purple color. It’s been a staple in diets around the world due to its earthy flavor, vibrant color, and nutritional density. Beetroot can be eaten raw, cooked, juiced, or pickled, and it is frequently featured in salads, smoothies, and traditional dishes.
Nutritional Profile of Beetroot
Understanding beetroot’s nutritional content helps clarify its potential benefits and risks for people living with diabetes. A standard serving (100 grams, cooked) of beetroot contains approximately:
- 44 calories
- 1 g protein
- 2 g fiber
- 6–8 g carbohydrates
- 6 g natural sugars
- 64 mg sodium
- 0 g cholesterol
- High in water (about 88%)
- Rich in folate, potassium, iron, manganese, vitamin C
Beetroot also contains beneficial phytochemicals and antioxidants, especially betalains, polyphenols, and nitrates, thought to promote health in several ways.
Can People with Diabetes Eat Beetroot?
People with diabetes are often told to limit starchy or sweet-tasting vegetables. However, beetroot’s unique nutritional profile means it can be a safe, nutritious choice when eaten in moderation:
- Glycemic Index (GI): Beetroot has a moderate GI of about 64. This means it raises blood sugar more than low-GI foods—like leafy greens—but less than high-GI items such as white bread or potatoes.
- Glycemic Load (GL): The glycemic load (which considers both type and amount of carbs) is relatively low for typical portions of beetroot due to its fiber and water content.
- Beetroot contains natural sugars, but these are balanced by fiber and phytochemicals that may help regulate glucose uptake.
Research shows that, when eaten in reasonable amounts, beetroot does not cause significant blood sugar spikes in most people with diabetes. In fact, it may offer unique benefits for blood sugar management and cardiovascular health.
Scientific Evidence: How Does Beetroot Affect Diabetes?
Several studies have investigated the effects of beetroot and its juice on people living with type 2 diabetes and prediabetes.
Effects on Blood Sugar
- One 8-week study found that eating 100 g of raw beetroot daily significantly decreased fasting blood glucose (FBG) and HbA1c levels (a long-term blood sugar marker) in people with type 2 diabetes. These changes indicate improved blood sugar control over time.
- Another trial found that drinking beetroot juice after a meal suppressed post-meal blood sugar spikes compared to a sugar-matched control drink.
- Animal and lab research supports beetroot’s antidiabetic effects via active compounds that may help regulate glucose metabolism, slow carbohydrate absorption, and stimulate insulin sensitivity.,
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Mechanisms Behind Beetroot’s Benefits
Beetroot’s diabetes-friendly properties are attributed to:
- Nitrates: Increase nitric oxide (NO) in the body, which supports blood vessel health, improves circulation, and may enhance insulin response.
- Polyphenols and Betalains: Potent antioxidants that help fight inflammation and reduce the risk of complications.
- Dietary Fiber: Slows carbohydrate absorption, keeping blood glucose more stable.
- Possible enzyme inhibition: Inhibits α-amylase and α-glucosidase, digestive enzymes that break down sugars, thereby potentially reducing the glycemic impact of meals.
- Other effects: Studies also report improvements in cognitive function, blood lipids, and reductions in markers of liver and heart health risk after consuming beetroot.,
Research Limitations
While the evidence for beetroot’s health benefits in diabetes is compelling, some studies have small sample sizes, short timespans, or lack control groups. More large, long-term human studies are needed to fully establish all benefits and optimal uses.
Health Benefits of Beetroot for People With Diabetes
- Lowers Blood Sugar: Beetroot may help reduce fasting blood glucose and long-term blood sugar (HbA1c).
- Enhances Insulin Sensitivity: Some studies indicate a beneficial effect on insulin response, though more research is needed.
- Promotes Heart and Blood Vessel Health: High in nitrates, beetroot relaxes blood vessels and can lower blood pressure—key since heart disease risk is higher in diabetes.
- Rich in Antioxidants: Fights oxidative stress, which can worsen diabetes complications.
- Supports Healthy Weight: Low in calories and fat, high in fiber, beetroot is filling and may help with weight maintenance—important for managing type 2 diabetes.
- Aids Overall Metabolism: Beetroot has shown benefits for cholesterol levels (like improving the ApoA1/ApoB100 ratio), liver function, and certain inflammation markers.,
Potential Risks and Precautions
While beetroot is generally safe for most people, a few considerations are important for those living with diabetes:
- Portion Control: Beetroot contains natural sugars and carbohydrates. Overeating large portions could raise blood sugar, especially if combined with other high-carb foods.
- Kidney Health: Beetroot is high in oxalates, which can increase the risk of kidney stones in susceptible individuals.
- Beeturia: Harmlessly causes pink or red urine or stools in some people after eating beetroot.
- Medication Interactions: Consuming large amounts of beetroot or its juice may interact with blood pressure medications and some diabetes medications. Always discuss with your healthcare provider.
Start with small servings if you’ve never eaten beetroot before, especially if you have sensitive digestion or kidney issues.
How to Add Beetroot to a Diabetes-Friendly Diet
- Choose fresh or cooked beets over canned versions, which often contain added sugars and salt.
- Watch your serving size: Begin with about ½ cup (roughly 85–100 g) per meal.
- Pair with protein and nonstarchy vegetables: This slows sugar absorption and helps keep meals balanced.
- Try beetroot roasted, steamed, grated in salads, or blended into smoothies.
- Moderate beetroot juice: While juice is convenient, it removes most fiber and concentrates the sugars. Limit juice intake and avoid excessive quantities.
- Test your response: Monitor blood sugar before and after eating beetroot to see how your body reacts.
Diabetes-Friendly Beetroot Recipes
- Beetroot Salad: Mix shredded raw beetroot with carrots, lemon juice, and herbs.
- Roasted Beetroot: Toss beetroot pieces with olive oil, salt, and pepper; roast until tender.
- Beetroot Smoothie: Blend cooked beetroot with Greek yogurt, a handful of berries, and chia seeds.
- Beetroot Soup: Prepare a light broth-based soup with beetroot, celery, and onions for a filling starter.
Always check with your healthcare team or a dietitian for personalized advice.
Nutritional Comparison: Beetroot vs. Other Root Vegetables
| Vegetable (100g cooked) | Calories | Total Carbs (g) | Fiber (g) | Sugar (g) | Glycemic Index (approximate) |
|---|---|---|---|---|---|
| Beetroot | 44 | 8 | 2 | 6 | 64 (moderate) |
| Carrot | 35 | 8 | 3 | 4.5 | 39 (low) |
| Potato (boiled, no skin) | 87 | 20 | 1.8 | 0.8 | 78 (high) |
| Sweet Potato | 76 | 17 | 2.5 | 6 | 63 (moderate) |
Beetroot is lower in total calories and carbs than potatoes yet higher in sugar than carrots. Its impact on blood sugar is less than potato but needs moderation.
Frequently Asked Questions (FAQs)
Q: Does beetroot raise blood sugar?
A: Moderate amounts of beetroot do not typically cause significant blood sugar spikes in people with diabetes, thanks to its fiber and unique plant compounds. Monitoring individual responses is still recommended.
Q: Is beetroot juice safe for diabetics?
A: Beetroot juice is convenient but contains less fiber and more concentrated sugar than whole beetroot. Consume in small amounts, and check blood sugar afterward.
Q: How much beetroot should a diabetic person eat daily?
A: Start with ½ cup (around 100 g) of cooked beetroot per day, and adjust based on your body’s response and your healthcare team’s guidance.
Q: Are beets good for diabetes-related high blood pressure?
A: Yes. Beetroot’s naturally high nitrate content helps relax blood vessels and may help lower blood pressure—a common concern in diabetes.
Q: Are there any people with diabetes who should avoid beetroots?
A: Those with a history of kidney stones, kidney disease, or who need to restrict oxalates may need to limit beetroot. Always consult your healthcare provider for individual advice.
Key Takeaways
- Beetroot is nutritious and can be included in a diabetes-friendly diet when eaten in moderation.
- It may help lower blood sugar, improve insulin sensitivity, and reduce diabetes-related heart disease risk thanks to fiber, antioxidants, and nitrates.
- Watch portion sizes, avoid added sugars, and observe your individual response to keep blood sugar stable.
- Consult your healthcare provider or dietitian for tailored recommendations and safer inclusion in your meal plan.
References
- https://www.sugarfit.com/blog/is-beetroot-good-for-diabetes/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8212206/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9307292/
- https://www.medicalnewstoday.com/articles/311343
- https://www.healthline.com/nutrition/foods/beetroot
- https://www.medicalnewstoday.com/articles/beet-root-powder
- https://www.bezzyt2d.com/discover/diet-and-nutrition-t2d/health-are-beets-good-for-diabetes/
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