Is Beetroot Good for Diabetes: Nutrition Value, Benefits and Recipes

Diabetes is a chronic disease that requires you to be cautious about what you eat. This helps to control your blood sugar level [1]. Among healthy vegetables, beetroot is the best high-fiber food for diabetes care. Beetroot is rich in

• Fiber
• Folate
• Potassium
• Iron
• Vitamin C

The nutrient content in this root vegetable has various health benefits. But the question remains, can diabetics eat beetroot? The answer is yes! Researchers have found this root vegetable in diabetes control especially beneficial [2]. Read on to understand how beetroot helps people stay healthy with diabetes.

Beetroot Nutrition Facts

Beetroots are highly nutritious vegetables and extremely low in calories. You’ll be amazed to hear that a cup of boiled beets contains less than 60 calories. If you are wondering if beetroot is good for sugar patients, the beetroot nutrition facts stated below will prove that beets are, in fact, beneficial for diabetics. Here are some vital beetroot nutrition pointers you must know. 

The water content in beetroots is around 87%, while the percentage of fiber varies between 2-3%. You’ll be shocked to learn that beetroots contain only 8% carbs. This can answer your query, Is beetroot good for diabetes? As beets are rich in antioxidants, they destroy free radicals that are harmful to your blood vessels. 

Here are a few important nutrients in beets that prove why beetroot for diabetes is recommended by doctors. If you take one cup of raw beets, it contains the following.

• Carbohydrates: 13g
• Protein: 2.2g
• Sugar: 9.19g
• Dietary fiber: 3.8g

Apart from these, beets also contain critical minerals and vitamins that promote good health. To understand why eating beetroot for diabetes is good, read about its umpteen health benefits below.

Is Beetroot Good For Diabetes?

If you have a question in mind, is beetroot good for diabetes? The answer is Yes, beetroot is great for diabetics as it helps with blood sugar levels and many more. Below are the benefits of beetroots for diabetes. 

1. Lowers Blood Sugar

Although beetroots have natural sugars, they don’t get converted into glucose quickly. The vegetable is rich in fiber, potassium, and folate which are good for people with diabetes. Its phytochemicals have a regulating effect on blood glucose and insulin. Further, doctors suggest this root vegetable juice for diabetes as it contains betalain and neo betanin nutrients that aid in reducing glucose levels. In fact, a study found that drinking 225 milliliters of beetroot juice significantly suppresses post-meal glucose levels [3].

2. Reduces Complications of Diabetes

Diabetes can lead to health complications such as kidney failure and heart attack. It can damage your blood vessels and affect your eyes, heart, and other organs. The antioxidants in beetroots can lower the risk of complications from diabetes including:

• Neuropathy
• Cardiovascular disease
• Retinopathy
• Kidney disease
• Decreases oxidative stress

Antioxidants in this root vegetable help reduce free radicals that cause cellular damage. Oxidative stress occurs when free radicals cause such damage. Beetroot reduces the risk of oxidative stress and thus helps prevent diseases. Oxidative stress leads to conditions like cancer and heart disease. Some compounds in beetroot reduce inflammation that can cause several health conditions. 

3. Lowers Blood Pressure

Most people with diabetes, especially type 2 diabetes, experience high blood pressure. Researchers believe that this root vegetable or its juice can help maintain your blood pressure. The nitrates in beetroot widen blood vessels and promote blood flow. Thus, it reduces blood pressure if you suffer from hypertension. This root vegetable juice is also said to lower your systolic blood pressure. A study found that drinking one cup of beetroot juice daily reduces blood pressure in people with hypertension [4].

4. Improves Blood Circulation

Diabetes can lead to the damage of blood vessels. This can form blood clots and interrupt blood circulation. This is why this root vegetable is highly recommended for people with diabetes. It helps improve blood circulation in the body. The nitrates in beetroot help blood vessels and promote blood flow. 

5. Reduces the Risk of Nerve Damage

Nerve damage is one of the symptoms of diabetes.  A review published in the International Journal of Endocrinology suggests that a type of antioxidant named alpha-lipoic acid found in beetroots helps diabetics by reducing nerve damage [5]. The high nitrate content in beetroots can also improve cognitive function in diabetics.

6. Increase Insulin Sensitivity

Beetroot juice can increase insulin sensitivity in people with diabetes. This helps lower blood glucose levels. Certain metabolites present in beetroots may reduce insulin resistance. According to a study, consuming beetroot with carbohydrates lowered insulin resistance in people who were obese [6]. Another study reported that having beetroot juice during a meal had lower glucose and insulin responses after meals in healthy people.

7. Improves Your Ability to Exercise

Physical activity makes your body more sensitive to insulin. This helps you manage diabetes better. It also helps with managing blood glucose and reduces nerve damage and risk of heart disease [7]. Exercising is important for diabetics as they are more prone to chronic illnesses. Drinking beetroot juice increases exercise tolerance by improving your muscles’ ability to use oxygen. 

Are there Any Risks to Eating Beetroot if you have Diabetes?

While there are no known risks of eating beets if you have diabetes, you must consume them in moderation. Since beets are rich in sucrose, they can temporarily increase your blood sugar levels. Due to this sudden spike in blood glucose levels, diabetics should consume beets in controlled portions. 

As beets provide various benefits for diabetics, you needn’t worry about the answer to the common question, is beetroot good for diabetes? However, take care to include beets in moderate quantities. This way, you can enjoy its benefits without worrying about blood sugar spikes. 

If you develop an allergy after eating beetroots, you may experience the beeturia condition. In this condition, your stool and urine color turn pink or red. While this may worry you, be aware that it is a harmless condition that gets rectified on its own.

Beetroot Recipes for Diabetics

Now that you know important beetroot nutrition facts and the benefits of eating beetroot for diabetes, here are some exciting ways to include this root vegetable in your daily meals. There is no need to think more about the question, Is beetroot good for sugar patients? Consume it in moderation, and there’s no need to worry about elevated sugar levels.

Here are simple ways to have beetroot and elevate your meals:

• Blend beetroots along with carrots and apples, and drink a glass full of this juice every day
• Steam beets and consume them along with a raw salad with your meals
• Roast beetroots and add them for a touch of sweetness to your meals by adding some cheese, nuts, herbs, seeds, and more 
• Add beets to your gravies for great color and nutrition 
• Grate beets and prepare a coleslaw with other veggies 
• Prepare delicious raita using beets, garlic, and yogurt
• Slice beets and add them to salads for additional crunch and taste

So, make sure to eat raw beetroot or drink beetroot juice for diabetes management. 

For better diabetes care, go through with health insurance for diabetes plan this will helps you to manage diabetes stress-free. Opt for it to get exclusive benefits like reimbursement on doctor consultation and lab tests, teleconsultations, and network discounts in partner hospitals and labs across India.