Is Beetroot Good For Diabetes? Effect On Blood Sugar, Benefits, Side Effects, Juices

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Published on: 21-Mar-2024

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Is Beetroot Good For Diabetes? Effect On Blood Sugar, Benefits, Side Effects, Juices

Is Beetroot Good For Diabetes? Effect On Blood Sugar, Benefits, Side Effects, Juices

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Carrying the burden of global proportions, the epidemic of type 2 diabetes mellitus is a major public health issue all around the world. The number of people estimated to have diabetes increased to 425 million in the year 2017 and is projected to put a fiscus strain of more than 693 million by the year 2040. The disease of type 2 among diabetics is the occurrence of high blood glucose levels, and it is one of the chief contributors of increasing global fatality rates.  

Recently, scientists have been making an increasing effort to find ways to use phytochemicals in the treatment of type 2 diabetes. For many centuries, different parts of the world have used medicinal plants to address varied diseases and metabolic defects, including diabetes mellitus.  

The plants' bioactive compounds, phenolic compounds, flavonoids, and alkaloids possess potent antidiabetic activities. One such crop is beetroot. Hence, the question that would naturally come to your mind is, “Is beetroot good for diabetes?  

Well, beets are filled with natural elements that are essential in the body, such as vitamins, dietary fibre and antioxidants, thus making them an excellent meal alternative. In this blog, however, you will discover why is beetroot good for diabetes along with its benefits as well as how to bolster its advantage by combining it with carrot juice. Intrigued? Let’s explore!  

 

Table Of Contents 

  1. Is Beetroot Good For Diabetes Type 2? 

  1. Top 6 Benefits Of Beets For Blood Sugar 

  1. Is Carrot And Beetroot Good For Diabetes? 

  1. Beetroot And Carrot Juice Recipe  

  1. Who Should Avoid Beetroot? 

  1. Is Beet Juice Safe For Diabetics? 

  1. The Final Say 

  1. FAQs 

  1. References 

Is Beetroot Good For Diabetes Type 2? 

Beets and diabetes have had a strong correlation with each other. Beets can also be helpful for individuals diagnosed with diabetes. This vegetable is low-calorie and has a medium glycemic index, and beets, in addition, contain a lesser amount of carbohydrates. What also draws attention is the fact that the moderate GI of beets will slightly affect your sugar levels 
 

The beets are also a great fibre agent and vitamin and mineral source. In addition to beets, the phytochemicals that they contain benefit blood sugar levels and improve insulin function. Beets have phytochemicals that help to lower blood sugar levels and improve insulin response in the body. 
 

Resulting from the study which had been conducted in 2017, it was suggested that carbo-loading with beetroot juice improved insulin resistance in obese compared to non-obese participants. The study revealed that beetroot juice has hyperglycaemic benefits for obese diabetic people.  

 

Top 6 Benefits Of Beets For Blood Sugar 


Continuing with our exploration on Is beetroot good for diabetes?, now let’s understand the benefits of beets and beetroot juice. They contain vitamins, minerals and fibre and are an essential addition to the diet of people with diabetes. Many studies have shown that it is effective in many areas of diabetes management. The benefits of beetroot and beetroot juice for people with diabetes are: 

1. Has Medium Glycemic Index 

The sugars in beetroot are almost entirely in the form of sucrose. These sugars are released slowly into the body through digestion rather than the sudden sugar rush from eating sweets. Beetroot has a medium GI (Glycemic Index) of 64 and a low GL (Glycemic Load) of 2.9 which means it is converted into sugars slowly.  

 

2. Rich In Dietary Fiber 

Fibre plays an important role in controlling diabetes as it slows down the absorption of sugar in the blood. Beets contain a lot of dietary fibre, which helps in slowing down the release of sugar into the bloodstream and prevents sugar from accumulating in the blood. 

3. Abundant In Antioxidants 

Beetroot is rich in antioxidants, including betaine and vitamin C. Antioxidants help in reducing inflammation and oxidative stress, which often increases in people with diabetes. 

4. Is Nutrient-Rich  

Beetroot is a nutritional source containing important vitamins and minerals like folate, potassium and iron. These nutrients are crucial for your overall health and play an important role in maintaining a healthy body. 

5. Controls Blood Sugar Levels 

Beets have a low glycemic index and high fibre content, which helps in controlling blood sugar. You can reduce the risk of high blood sugar by encouraging the gradual release of sugar into the bloodstream, which is exactly what beet does.  

6. Improves Insulin Sensitivity 

Some studies show that eating beets can increase insulin sensitivity. Improved insulin sensitivity allows your body to use more insulin, potentially improving blood sugar levels. 

 

Is Carrot And Beetroot Good For Diabetes? 

Carrot and beetroot juice can be included in a day-by-day food regimen. These colourful and nutritious root greens are acknowledged for their mind-blowing health benefits and their impact on blood sugar is favourable for diabetics. Carrots are heeded for being rich in essential nutrients, including vitamin A and C, potassium, and fibre. Carrots have a mild glycemic index (GI), and its fibre content may additionally assist in alleviating these results via slowing sugar absorption. 

 

These nutrients contribute to universal well-being and are an outstanding addition to a balanced weight-reduction plan. Beetroots, however, are packed with antioxidants, nutrients, and minerals. Due to its nitrate content material, it is recognised for preventing coronary heart disease, enhancing digestion, and boosting endurance.  
Hence, beetroot and carrot when used together are more effective in lowering blood sugar levels. 

Beetroot And Carrot Juice Recipe  

After getting all the information on is beetroot good for diabetes or not, here is a simple and easy recipe for beetroot and carrot juice that you can make any time! 
 

Ingredients:  

Beetroots 

2 medium-sized  

Ginger 

1 small piece 

Carrot 

1 medium-sized 

Lemon 

1/2 

Water 

½ cup 

 

Preparation Method:  

  • Wash and peel the beets, carrots, and ginger. Cut the beets, carrots and ginger into small pieces.  

  • Add chopped vegetables and ginger to the blender. Squeeze half a lemon over the vegetables.  

  • Add around 1/2 cup water in a blender and mix ingredients until smooth. Pour the juice into a glass.   

  • Although beet juice is a good choice for diabetes, it is also important to moderate your intake as it may still contain natural sugars that can affect blood sugar levels.  

Who Should Avoid Beetroot? 

Here are the points to consider before adding beetroot into your diet plan in any form: 

1. People Having Risk Of Kidney Stones 

Beetroot has oxalate, which contributes to stone formation. It may increase urinary oxalate excretion, which leads to the development of calcium oxalate stones. Therefore, it is advised to drink beetroot juice in moderation. However, if you have kidney stones, you must completely avoid beetroot juice. 

2. Individuals With Anaphylaxis 

Anaphylaxis is an allergic reaction to an allergen that the body becomes hypersensitive to certain compounds found in foods. The compound responsible for triggering anaphylaxis is believed to be betalain pigments, particularly betacyanins. These compounds can elicit an allergic response in hypersensitive individuals, leading to symptoms such as throat tightness and bronchospasm.  

3. People Experiencing Beeturia 

Beeturia manifests through the reddening of urine or stool after one consumes beetroot, primarily due to betalain pigments present in beets. These pigments, particularly betacyanins, are responsible for the vibrant red colour of beetroot. Upon ingestion, metabolism and subsequent excretion via urine or faeces introduce a reddish hue into these bodily fluids as part of their process. Beeturia, though generally harmless, might signify iron deficiency, gastrointestinal disorders, or impaired iron metabolism in certain individuals 

4. Pregnant Women 

Pregnant women should be cautious as consuming too much nitrate from beetroot may lead to symptoms like lack of energy, headache, dizziness, and blue-grey skin discoloration around the eyes, mouth, lips, hands, and feet. 

Is Beet Juice Safe For Diabetics? 

Beetroot juice is a colourful drink is crafted from sugar beets, whose medical name is Beta vulgaris. For dietary reasons, people are often advised to drink beetroot juice. And added to this, the benefits of beet juice for diabetics are widely recognised. Research suggests that beet juice may have potential benefits for individuals with diabetes due to its nitrate content, which could improve blood vessel function and lower blood pressure. 

 

While beet juice also contains beneficial nutrients like fibre, it has a high concentration of natural sugars, mainly glucose and fructose, which can cause a rapid increase in blood sugar levels when consumed in large quantities. So, while beet juice is relatively safe, individuals with diabetes should exercise caution and monitor their blood sugar levels closely.  
 

 

Dietitian’s Recommendation  

 

Beets are rich in essential vitamins, minerals and fiber, making them a beneficial addition to the diet of people with diabetes. As beets have phytochemicals that help lower blood sugar levels and improve insulin response in the body, consuming beetroot is good and beneficial for diabetics. You can consume beetroot as salad, smoothies or blend in juices.  

— Dt. Lavina Chauhan  


The Final Say 

Now, you must have understood why beetroot is good for diabetes after reading the blogWhile beetroot shows promise for managing diabetes, incorporating it into your diet should be done alongside consulting your doctor and maintaining a comprehensive diabetes management planFor some, beetroot juice might be a better option due to its faster absorption, but moderation is key to avoiding potential drawbacks like increased potassium intakeRemember, beetroot is a powerful tool, but it's one tool in the toolboxFor optimal diabetic health, prioritise a balanced diet, regular exercise, and your doctor's guidance 

 

FAQs 

1. Can I consume beets if I even have diabetes?  

Yes, you can consume beets if you have diabetes, but it's crucial to monitor your blood sugar levels closely due to their high natural sugar content. It's advisable to consult with a healthcare provider or dietitian to determine appropriate portion sizes and frequency of consumption to fit within your diabetes management plan. 


2. Is there any relation between beet juice and blood sugar spikes? 

Beet juice can lead to blood sugar spikes due to its high natural sugar content, so moderation is advised, especially for individuals with diabetes. Monitoring blood sugar levels after consuming beet juice can help manage potential spikes. 


3. How many beets should a diabetic have in a day? 

Studies have shown that drinking half a cup of beets or a cup of beet juice each day can assist in preserving blood stress in the everyday range. Limit your beet consumption to half a glass per day to avoid side results or the danger of overconsumption. With this method, you should now not devour more than 1/2 of the beets each day  


4. What is the connection between beets and blood sugar levels?  

The sugar content of raw beets is 6.7g, which is consistent with 100g of beets. Beets can influence blood sugar levels due to their natural sugar content potentially leading to spikes in sugar levels when taken in large quantities. However, their fibre content helps regulate blood sugar absorption, offering some control. 

References 

 

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