Is Beetroot Good for Diabetes Patients?

Last updated on October 21st, 2023

A common habit of diabetes patients or their family members is classifying every food item into a friend or foe category with respect to diabetes. So, taking this further, today we talk of beetroot, the tempting deep-red hue vegetable. And clear the dilemma of whether you can use it in your diabetes journey or not. Welcome to the intriguing world of beetroot and diabetes! Known for its earthy taste, beetroot has garnered fame for its possible health advantages. But is beetroot good for diabetes patients?

Today, we’ll explore this vibrant and nutritious vegetable. Beetroot is full of vital nutrients like vitamins, dietary fiber, antioxidants, etc., making it a wholesome addition to any diet. In this article, we talk about the nutrient profile of beetroot, beetroot and diabetes connection, benefits, side effects and much more. So, let’s dive in and discover the juicy details about beetroot’s impact on diabetes!

What Is Beetroot?

Beetroot is an essential vegetable root known for its deep purple colour. It is also recognised as beets in many regions. Beets are abundantly nutrient-rich and have ample amounts of vitamins, antioxidants, fiber, etc. Beetroot is believed to trace its origins in the Mediterranean region. Its history can be found in the ancient civilisations of the Egyptians, who cultivated it for its sweet roots and also leaves. Beet is also popular due to its versatile ways of consuming it. You can enjoy it raw in salads, cook it in soups, or make it a pickle. It is used in various dishes and salads and even blended into beetroot juice for diabetes patients. The advantages of beetroot juice for diabetes and other illnesses are also known.

Over the course, beetroot made its way into different parts of the world. It became a popular and versatile vegetable in various cuisines. Beetroot comes in multiple colours, including the familiar deep purple, but also golden, white, and candy-striped varieties. Each type has its distinct flavour and culinary uses, and the advantages of beetroot juice are many. The dark red or maroon pigment present in beetroot is utilised as a natural food colouring agent in numerous food commodities and bakeries. The famous ‘red velvet cakes and ice creams’ use beetroot for its colour and flavour.

Beetroot Nutritional Value

The beetroot calorie count is less, and even carbs in beetroot are low. Moreover, it is affluent in nutrients like vitamins, fibers, etc. It includes fundamental nutrients such as vitamin C, folate, potassium, iron, and dietary fiber. According to the latest data from the United States Department of Agriculture, here is the nutritional profile of beetroot:

Beetroot GI (Glycemic Index)

According to the beetrootpro website, beetroot GI (Glycemic Index) is around 61, which classifies it as a medium GI food. While beets glycemic load is just 5, which makes it a low GL food. So, the glycemic load of beetroot is low, and the glycemic index of beetroot is moderate. According to Better Health Channel, foods with low glycemic load induce a flatter and slower impact on blood sugar. Therefore, the impact of beets on sugar levels will be low.

Read More: What are the Glycemic Index and ways to calculate the Gi Value?

Is Beetroot Good For Diabetes?

Now, let’s answer the question, is beetroot good for diabetes? Beetroot and diabetes have an age-old connection. Yes, beetroot can be beneficial for diabetes patients. It is a low-calorie vegetable with a low glycemic load and carbs. Moreover, a 2021 study published by the NIH(National Institute of Health) reveals beetroot consumption helps in lowering fasting blood glucose and HbA1c. Beetroot is also a good source of dietary fiber, vitamins, and minerals. Beets also have the presence of phytochemicals which provide beneficial effects on blood sugar and enhance insulin functionality. So the answer to ‘Can Diabetics Eat Beetroot?’ is definitely yes. However, we advise you to consume beetroot in measured amounts. For figuring out the daily beetroot amount consult with your diabetologist/dietician.

One report by Cambridge University Press in 2014 found that beetroot extracts improved insulin sensitivity in obese individuals with metabolic syndrome. This is a condition that often precedes type 2 diabetes. Another study published in PubMed Central in 2022 showed the suppressing effect of beets or beetroot juice on post-meal sugar levels. The subjects in the study drank about half a glass or 250ml of beetroot juice post meals. The juice resulted in a considerable dip in non-fasting sugar levels. This study’s only shortcoming was that the subjects weren’t diabetes patients. 

However, the results are positive in each study. Therefore, more research is required. Another study from 2018, published in the journal Biomolecules, reported that dietary nitrates from beetroot juice may help lower blood pressure, which could be beneficial for individuals with diabetes who often experience high blood pressure as well. However, it’s important to point out that further research is needed to comprehend the positive effects of beetroot for diabetes fully.

Benefits of Beetroot for Diabetes Patients

Beetroot is an excellent food choice for diabetics. Its rich nutritional profile will aid your journey of diabetes management. So here are some benefits or advantages of beetroot juice for diabetes patients:

High Fiber Content

Beetroot has dietary fiber, especially soluble fiber. Fiber helps in controlling blood sugar by slowing down or delaying the absorption rate of sugar in the blood.  As per USDA, every 100 grams of beetroot contains around 2.8 grams of fiber. As a result, consuming beetroot for diabetes patients can help prevent sudden spikes in blood sugar and promote better glycemic control.

Read More: Is Rice Good For Diabetes?

Rich in Antioxidants

Beetroot contains antioxidants like betalains and anthocyanins, which have anti-inflammatory properties. Chronic inflammation and the body’s insulin resistance are closely connected. Reports published by the National Library of Medicine show antioxidants have proven anti-inflammatory properties. Antioxidants present in beetroot for diabetes patients may help decrease inflammation. And enhance insulin sensitivity, potentially aiding diabetes management.

Nitric Oxide

Beetroot for diabetes patients has a good amount of nitrates. Nitric oxide assists in dilating blood vessels. Thus, boosting blood flow and promoting good heart health. For diabetics, retaining good heart health is necessary. Diabetics are at a greater risk of developing heart-related ailments.

Moderate Beetroot GI (Glycemic Index)

Beetroot GI is moderate. Foods with low and moderate GI can be consumed by diabetics. However, although beetroot has moderate GI, it has a low glycemic load. This makes it a good option for diabetics as it won’t spike their blood sugar.

Nutrient-Rich Vegetable

Beetroot is a nutrient-dense vegetable providing essential vitamins and minerals. The advantages of beetroot juice involve getting nutrients like vitamin C, potassium, and folate. These nutrients assist in maintaining the all-around well-being of our body. And also contribute to good management of diabetes-related complications. 

However, despite these advantages of beetroot juice or beetroot, it’s important to know that no single food is an antidote to diabetes. Dietary choices should be part of an overall diabetes management plan that includes medication, physical workouts and exercise, and regular monitoring of sugar levels.

Read More: Best Vegetable with Low Glycemic Index for Diabetics.

Recipes of Beetroot for Diabetes Patients

Here are some tasty and diabetes-friendly beetroot recipes:

Beetroot Juice

The advantages of beetroot juice for diabetes patients are well known. It is one of the best juice for sugar patients. Beetroot juice can be prepared by slicing beet into small pieces. You can blend it raw, or you can also add other ingredients like aloe vera, fruits like berries, papaya, etc. Beetroot juice for diabetes patients can be a good beverage option.

Beet Soup

Beet soup for diabetes patients can be a good snacking option. Take some onions and garlic and stir them in some olive oil. After 5 minutes, add chopped beetroot and saute. After 2 minutes, add water, seasoning the dish with salt and pepper. Cook for 20 minutes on low heat. Consume hot beet soup with cream topping.

Beetroot Thoran (Stir-Fried Beetroot with Coconut)

Beetroot is good for sugar patients also because of the diabetic-friendly recipes it can be cooked into. This recipe of beetroot for diabetes patients will have ingredients like two medium-sized beetroots, grated coconut, mustard seeds, urad dal, coconut oil, curry leaves and dried red chillies. In heated coconut oil, put in some mustard seeds. Add urad dal and dried chillies and sauté until dal is cooked. Add grated beetroot, curry leaves, salt and mix well. Cover and cook on low heat until the beetroot is tender, stirring occasionally. Serve with roti or rice.

Beetroot Raita

Beet raita is another good recipe for beetroot for diabetes patients. In a bowl, mix grated beetroot, yoghurt, cumin powder, black pepper, and salt. Stir well until everything is combined. Garnish with fresh coriander leaves. Serve chilled as a refreshing and nutritious accompaniment to your meals.

Beetroot Poriyal or Beetroot Stir-Fry

Beetroot stir fry is a staple Indian household dish that has been cooked for years. This tasty recipe of beetroot for diabetes patients will leave them licking their fingers. In heated coconut oil, put some mustard seeds. Then add urad dal, curry patta and asafoetida. Sauté until the dal gets ready. Put finely chopped beetroot and salt in the container and mix well. Cover and cook on low heat until the beetroot is tender, stirring occasionally. Serve hot and eat with rice.

These recipes and dishes of beetroot for diabetes patients are flavorful and healthy. Remember to manage portion sizes and choose other ingredients carefully to maintain a balanced diet.

Read More: Indian Diet for Diabetes Reversal.

Beetroot or Beetroot Juice Side Effects

While beetroot is good for sugar patients as it offers several health benefits, it’s necessary to stay conscious of the potential beetroot or beetroot juice side effects:

Blood Sugar Levels

While beetroot GI is low, it still contains natural sugars. Having large portions of beetroot may cause a spike in your sugar levels. Therefore, it’s important that beetroot and diabetes patient relations should be in moderation. And as a component of a balanced meal to help regulate their blood sugar more efficiently.

Kidney Stones

According to a 2015 study published by NIH(National Institute of Health) ,beetroot has oxalates, which may promote kidney stone growth in vulnerable individuals with a kidney stone history. But this happens only after unreasonable consumption. Diabetes patients already have a higher risk of kidney complications. Therefore beetroot and diabetes relation should be in moderation. And diabetics should drink plenty of water to reduce the risk of kidney stone formation.

Gastrointestinal Problems

Beetroot for diabetes patients can cause them to encounter digestive problems, such as indigestion, gas, bloating, etc., after eating beetroot. If you encounter any distress of that sort, we advise you to lessen your intake. You can also change the consumption style and cook the beetroot thoroughly, as cooking will make it easier for your stomach to digest.

Medication Interactions

Beetroot comprises natural components that can interfere with the functioning of certain medications. If you are on meds for diabetes or any different health ailment, your beetroot and diabetes affair should stop. It’s mandatory to consult with your doctor before putting substantial proportions of beetroot into your diet.

Allergies

Although uncommon, some individuals may be allergic to beetroots. If you experience any allergic reactions, such as itching, hives, or swelling, after consuming beetroot, stop eating it and seek medical attention.

As with any dietary changes, diabetes patients need to consult with a doctor before involving beetroot in considerable quantities in their meal plans. A doctor can help you with a tailored diet that will suit your health needs perfectly. This will also ensure a safe and effective approach to beetroot for diabetes patients and its management.

Conclusion

In conclusion, the answer to ‘Is beetroot good for diabetes patients?’ is yes, but in moderation. Beetroot can be a beneficial addition to the diet of diabetes patients. Beetroot GI is moderate, but it has a high fiber profile. Diabetics who are looking to strictly regulate their sugar levels or reverse diabetes should avoid it. However, the presence of antioxidants and other nutrients may offer potential health benefits. However, beetroot for diabetes patients who have cleared GTT (Glucose tolerance test) or have well-regulated sugar levels can consume it but in moderation as part of a balanced diet. This, too, is to be done only after consultation with a doctor. While beetroot for diabetes patients can be a valuable dietary option, it should not replace medical treatment or professional guidance in managing diabetes. Always prioritize a comprehensive approach to diabetes management, including a well-rounded diet, exercise, and regular monitoring of blood sugar levels.

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