Is beetroot good for diabetes? (Chukandar)

According to research, it is found that Beetroot is rich in phytochemicals which helps in lowering blood sugar and regulating the insulin level in the body. Beetroot is enriched with several nutrients making it beneficial for health. Research shows that beetroot for diabetes is suitable with its known benefit for improving cardiovascular health and enhancing blood circulation. If you want to know can sugar patient eat beetroot and does beetroot increase blood sugar? It is a superfood rich in antioxidants, loaded with potassium & folate, fibre, iron, and vitamin C. As a fibre-rich vegetable, it is known to lower blood sugar and blood pressure, beneficial for diabetic individuals. Read the full article to know "beetroot is good for diabetes."

Nutritional Value of Beetroot

If you are wondering, ‘are beets good for diabetics,’ being aware of their nutritional profile can help. You will find the following nutrients in a 100-gram boiled beetroot serving:

• 1 gram of protein
• 2 grams of dietary fiber
• 0 grams of trans fat
• 6 grams of sugar
• 64 mg of sodium
• 0 mg of potassium
• 0 gram of saturated fat
• 0 mg of cholesterol

100-gram of boiled beetroot is approximately 44 calories, so you can easily include it in your calorie-deficit diet plan as well.

Glycemic index of Beetroot

Glycemic index of beets is 61, which is considered medium. The GI is a measurement of how quickly blood sugar levels rise after eating .On the other hand, it has a very low glycemic load of 5.

This indicates, Beetroots should not have a significant impact on blood sugar levels because the total carbohydrate content of each serving is low.

Beetroot for diabetes

To understand if beetroot is good for diabetes, it would be vital to see its nutritional qualities and how it may benefit someone with blood sugar-related issues. Beetroot is often infamous amongst people with diabetes as it is a root and is known to be high in starch or carbs. However, it is high in water. While it is also moderately high in carbohydrates and sugars, the glycemic load overall is not unhealthy. Beetroots are rich in fiber, folate, manganese, potassium, iron, and vitamin C. These nutrients make the vegetable suitable for consumption. It helps to keep the blood pressure in check and can also improve digestive health. If you are still wondering "can diabetics eat beetroot" Read out beetroot benefits for diabetes below.

Benefits of Beetroot in Diabetes

1. Lowers blood sugar and insulin

Beetroot is rich in phytochemicals which helps in lowering blood sugar and regulating the insulin level in the body. Inability to cause enough insulin hormone, which normal blood sugar level is the primary cause of diabetes. Hence, a low insulin level leads to high blood sugar in diabetic patients. According to research, it is found that beetroot juice improves insulin sensitivity in obese diabetic patient and hence reduce sugar level. According to a study conducted in 2014, it was found that consuming 225 ml of beetroot juice after a meal suppressed the glucose level and hence controlled blood sugar.

2. Lowers risk of chronic disease

Beetroot is high in antioxidants, making it beneficial for preventing several chronic diseases. Antioxidants scavenge out free radicals known to cause cellular damage and hence prevent the occurrence of diseases. Oxidative stress is the damage of the cells caused by free radicals, and this is known to cause several chronic diseases like cancer, cardiovascular disease, and nerve damage. Beetroot consists of an antioxidant known as betalains for suppressing inflammation. One of the consequences of diabetes is nerve damage. However, an antioxidant alpha-lipoic acid found in beetroot is known to reduce nerve damage.

3. Lowers risk of diabetes complications

Diabetes, in turn, can cause several complications associated with. High sugar in the blood can impact blood circulation and blood vessels. The presence of excess sugar in the blood damages the small and large blood vessels leading to improper blood circulation to various organs like kidneys, eyes, heart etc. Is beetroot juice good for diabetics is a question answered and supported by research showing how beetroot can reduce complications from diabetes. Here are some of the diabetic complications reduced by beetroot:

• Neuropathy
• Retinopathy
• Nerve damage
• Cardiovascular disease
• Reduced oxidative stress.

4. Reduced insulin resistance

According to some research, beetroot juice is known to increase insulin sensitivity and reduce its resistance in diabetic patients. With the reduced resistance to insulin, the hormone helps regulate and control the blood sugar level. Some evidence points towards the presence of metabolites in beetroot, which is known to reduce insulin resistance. According to a study conducted in 2017, it was found at obese participants who consumed beetroot juice with carbohydrates showed reduced insulin resistance as compared to non-obese participants. The study showed that beetroot juice is effective for obese diabetic people. So, is beetroot good for diabetes type 2? A study in 2013 showed that participants with diabetes type 2 who drank beetroot juice regularly did not show any changes in insulin resistance. However, this cannot be confirmed because the results were based on a few participants.

5. Lowers blood pressure

With diabetes comes many health complications like cardiovascular diseases, poor blood circulation and high blood pressure. A person suffering from high blood sugar is prone to high blood pressure due to damage to blood vessels. However, there is evidence that regular consumption of beetroot juice helps lower blood pressure. The beetroot is high in nitrate, which widens the blood vessel, promotes improved blood circulation, and reduces blood pressure. Some reports show that the regular consumption of beetroot juice helps lower systolic blood pressure. A study was conducted in 2013. It was found that drinking one cup of beetroot juice every day significantly reduced blood pressure in people suffering from hypertension by maintaining blood vessel elasticity.

Disadvantages of eating beetroot

Beetroot is a good source of fiber, vitamins, minerals, and antioxidants, all beneficial for people with diabetes. However, like all carbohydrate-containing foods, beetroot should be consumed in moderation and as part of a balanced meal plan to help manage blood sugar levels. It is essential for individuals with diabetes to work with a registered dietitian or healthcare provider to develop a personalized meal plan that considers their needs, preferences, and blood sugar goals. While the beetroot is generally considered a healthy food, there are a few potential disadvantages of eating beetroot to keep in mind:

1) High sugar content

Beetroot contains natural sugars and carbohydrates that can cause a spike in blood sugar levels, which can be problematic for people with diabetes or insulin resistance. That is why most of the time, doctors don't recommend beetroot to diabetic patients. It is mostly because they should not get an extra sugar spike in their blood. 

2) Stomach upset

Some people may experience stomach discomfort or diarrhea after eating beetroot, particularly if consumed in large quantities. Diabetic patients may have some difficulty getting out of this situation. So, it is a big reason why doctors don't include beetroot in their diet. The diet should be decided very carefully to ensure they have everything nutritious but not something that can lead to an upset stomach. 

3) Kidney stones

Beetroot contains oxalates, which can contribute to the formation of kidney stones in some people, especially if they already have a history of kidney stones. Sometimes kidney stones become a huge concern for diabetic patients, so beetroot should be avoided to ensure that kidney stones cannot come in their way. 

4) Interference with medications

Beetroot can interact with some medications, such as blood thinners, causing unwanted effects. If you take any medications, it's best to consult your doctor before adding beetroot to your diet. The doctors always prescribe medicines as per your diet, and they should not have any element which can increase the sugar level in your bloodstream. You must avoid beetroot in your diet because it can enhance the sugar level.

5) Staining

The deep red color of beetroot can stain clothing and kitchen surfaces, so handling it carefully and cleaning up any spills promptly is essential. So, if you don't want to have difficulty cleaning this mess, you must not include beetroot in your diet for a day. You can also consider some substitute elements for all the nutrition. 

6) Beeturia

It is the process of discolouration of urine, and it goes from pink to red. Sometimes it can be an early stage of iron deficiency. So, you must think properly before including beetroot in your food items. Especially for diabetic patients, it is a big concern if they get into this type of problem. That is why beets and diabetes are not a good combination.

7) Anaphylaxis

It is an allergic reaction in the body which can cause hypersensitivity to your body. That is why if you already have diabetes, you must avoid beetroot to ensure you don't take up Anaphylaxis just because of an incorrect diet. Thus, you can say diabetes and beets don't go hand-in-hand.

Are beets good for diabetics?

Yes, Beets are good for diabetes. Beets are high in antioxidants and nutrients, which have been shown to have numerous health benefits. Consuming beets appears to be particularly beneficial for diabetics. Beets can help reduce the risk of complications from an untreated condition, such as nerve damage and eye damage.

Beetroot is high in nutrients and may help with blood sugar regulation, diabetes complications, and the risk of chronic disease. For centuries, beets have been used to treat a variety of ailments ranging from constipation to fever. These vibrantly coloured root vegetables are frequently referred to as a superfood. Beetroot is high in folates, potassium, and other nutrients that are beneficial to your overall health. However, research suggests that beets may be especially beneficial to diabetics.

Ways to include Beets in your Diet

Beetroot can be included in a regular diet in various ways. One of the best things about beetroot is it can be consumed raw, and its sweet flavour makes it edible. Beetroot is a versatile vegetable that provides the body with nutrients and nourishment and adds flavour and colour to the food. Here are some ways to add beetroot to your diet:-

1. Salad – Cut pieces of beetroot and add it to your salad to make it colourful and edible. You can also grate beetroot to reduce the size of the pieces.
2. Juice – One of the best ways to consume beetroot is in the form of juice. Add it to your favourite vegetables or fruits like orange, gooseberry, apple etc. and enjoy a wholesome health drink.
3. Roasted – One of the tastiest and crunchiest ways to eat beetroot is by roasting it. Cut thin slices of beetroot, roast in the oven and eat as it is or by adding as a topping.

However, it is vital to ensure that you consume fresh beetroots. While shopping for beetroot, buy beetroots with their greens intact as it is one indicator of its freshness.

‍How to Consume Beetroot in Diabetes?

We all know beetroot is good for diabetes, but many aren’t aware of the right ways to consume it correctly. If you want to include beetroot in your regular diet, How much sugar content is there in beetroot, we have curated the healthiest recipes that are easy to make and delicious. You can make any of the below-shared recipes to enjoy the benefits of beetroot.

1. Beetroot Sesame Parantha

To prepare this healthy dish, you will need the following ingredients:

• Boiled and grated beetroot
• Asafoetida
• Whole wheat flour
• Mango powder
• Turmeric powder
• Coriander powder
• Salt as per taste
• Sesame seeds
• Chilli powder
• Water

Once you’re ready with the ingredients, mix them all in a bowl and prepare a soft dough. Let the dough rest for five minutes, break it into small balls, and roll it into medium size parantha. Put some oil on the tawa and place the rolled paranthas on it. Let it heat and cook evenly on both sides, then serve hot.

2. Beetroot Hummus

If you were wondering ‘is beetroot good for diabetes’ and whether it can be prepared in a delicious manner, the answer is yes. This recipe will help you enjoy the benefits of beetroot without compromising your taste buds. You will need all the following easily available ingredients to prepare this dish:

• Boiled and drained chickpeas
• Freshly crushed garlic
• Curd
• Boiled beetroot
• Chopped mint leaves
• Freshly grounded cumin powder
• Chilli flakes
• Freshly ground black pepper
• Salt as per taste
• Freshly squeezed lemon juice

Once you have collected all the ingredients, place half the chickpeas and all other ingredients in a blender, leaving the mint leaves. Blend the items till a thick consistency is achieved, and pour them into a bowl. Using a fork, take a separate bowl and gently crush the remaining boiled chickpeas. Add it into the blended mixture to add some nice texture, and serve with pita bread or freshly cut salad.

If you consume smoothies early in the morning, you can blend some beetroot with fresh fruits and consume them for great results.

How to make beetroot juice for people with diabetes?

Beet juice for diabetics can be a healthy addition to a diabetic's diet due to its low glycemic index and potential benefits for blood sugar control. Here's a simple recipe for making beetroot juice:

Ingredients:

• 2 medium-sized beetroots
• 1 small piece of ginger
• 1 medium-sized carrot
• 1/2 lemon
• 1/2 cup water
• ice cubes (optional)

Instructions:

• Wash the beetroots, carrot, and ginger thoroughly and peel them.
• Chop the beetroots, carrots, and ginger into small pieces.
• Add the chopped vegetables and ginger into a blender.
• Squeeze half a lemon over the vegetables.
• Add 1/2 cup of water into the blender.
• Blend the ingredients until smooth.
• Pour the juice into a glass.
• You can add ice cubes if you want to serve the juice chilled.

It's important to note that while beet juice for diabetes is a good option, it's also important to moderate your intake as it can still contain natural sugars that can affect blood sugar levels. As with any dietary changes, it's best to consult with a healthcare professional to know whether beetroot juice is good for diabetes or not. Then only you will know if beet juice and diabetes can be complimentary.

Best Time to Consume Beetroot for diabetes

People taking beetroot for diabetes should try to consume it as a pre-workout or post-workout snack. You can also have it in your lunch to improve your fiber intake.

What are the side effects of eating raw beets?

Beet can turn urine or stools pink or red. However, this is not harmful. Beets have been linked to low calcium levels and kidney damage. However, this has not been shown in people.

Essentially, beetroots are more or less safe to consume in small amounts. It can make the stool or urine appear pink, however, that is not a cause for concern. A small factor that can play a role and can be understood as a possible side effect of beetroots would be low calcium levels and damage to the kidneys. Since it is rich in oxalate, it can lead to kidney stones and can also cause certain allergic reactions at times. For women who are pregnant, the component betaine that is present in beetroots can cause complications. Additionally, it can also lead to certain allergies.

Who should avoid beetroot?

A person who is dealing with the following issues can avoid the consumption of beetroots:

• Low blood pressure – The consumption of beetroots lowers blood pressure levels. Therefore,
  people already managing these symptoms can avoid the intake of beets
• Stones – Any stones in the gallbladder or kidneys can be aggravated due to the high levels of oxalate in beetroots.
• Allergies – Certain allergies or rashes are also known to increase upon the consumption of beetroot.

Consuming beetroot for diabetic patients would also need to be done after the consultation with a doctor or a dietician. At times, it may not suit everyone. Additionally, a dietician would be able to help you with how to balance the sugar content in the beetroot to lower the overall glycemic index of the food.

Risks of Overconsumption of Beetroot

Although beetroot is healthy, overconsumption can lead to health problems. It generally leads to kidney stones. Excess beetroot consumption can also make your urine pink or slightly red in color, which some people may confuse with blood and start panicking.

How much Beetroot a person with diabetes should eat per day?

According to several research, consuming half a cup or drinking a cup of beet juice every day can help diabetics lower their blood pressure and keep it within the desired range.

Limit your beetroot consumption to half a cup a day to prevent the side effects or risks of beetroot and diabetes from overconsumption. In other words, you should not eat more than half a beetroot a day.   

‍Bottomline

‍In conclusion, due to the presence of antioxidants, nitrates, phosphate and many other essential nutrients, beetroot is beneficial for people who have diabetes. There are no reports that show that it is harmful to diabetic patients. The rich antioxidants in beetroot are known to provide proven benefits, including reducing complications arising from diabetes, reducing the occurrence of chronic conditions, and controlling insulin levels. A dozen research studies conclude that beetroot in its raw form or as juice is beneficial for controlling blood sugar levels and is immensely helpful for diabetes.

FAQ

Does beetroot increase blood sugar?

Beets may help to reduce insulin and blood sugar levels. The richness of phytochemicals in beets has been linked to their ability to control human glucose and insulin levels.

A beetroot diabetes connection is important to understand and clarify for a clear and accurate picture of how this food would play a role in the life of a person with diabetes. Beetroot is known to lower the overall blood sugar levels of the body. Studies have been conducted to support this statement. In other words, if a person with diabetes struggles to maintain their blood sugar levels, they can have beetroot or even beetroot juice. It is also known to improve overall insulin sensitivity. Beetroot is known to be rich in phytochemicals – this component is beneficial in lowering blood sugar levels of the body and can regulate insulin levels in a better and more efficient manner. “Can diabetic patients eat beetroot?” Yes, as it helps to lower blood sugar levels.

Is beetroot high in sugar?

Its lower glycemic index and power-packed nutritional profile makes the relationship between beets and diabetics safe and healthy. If you take one cup of raw beetroot, it will contain approximately 9.19 gram of sugar, 2.2 gram of protein, 13 gram of carbohydrate, 3.8 gram of dietary fiber, zero cholesterol, and very little fat. Since people are suggested to eat not more than one cup of beetroot a day, the total sugar consumption from beet comes to 9.19 grams, which is healthy. While you can find alternatives with even lower sugar content and a lower GI compared to the beets glycemic index, beetroot is still an ideal and healthy option for diabetics.

However, beets do have a higher sugar content as compared to other vegetables. However, the amount is still negligible and can be worth it looking at the plethora of other nutrients it may provide to the consumer. Read more about diabetes causes.

‍How Many Calories Are There in a Medium Size Beet?

A medium size beetroot is approximately 40 to 44 calories. It contains 0 fat, 6 grams of sugar, 1 gram of fiber, 8 gram of carbohydrate, 1 gram of protein, 0 mg of potassium, and 260 mg of sodium. These figures are approximate and will vary depending on the actual weight and size of the beetroot.   

Is Beet juice good for Diabetes?

Yes, beetroot juice is good for diabetics. According to a clinical study by Cambridge, it was found that drinking 225 milliliters of beetroot juice lead to a significant suppression of post-meal glucose levels. So if you have been struggling to try to control your blood sugar levels, beetroot juice for diabetes can help.  

What is the Glycemic Index of Beetroot?

The glycemic index of beetroot is 61. It is considered medium, meaning it doesn’t result in blood sugar spikes after consumption. But if you look at the glycemic load of beetroot, it is fairly on the lower side at 5 because much of its carbohydrates are indigestible dietary fiber.

Name Some Beetroot Recipes for Diabetes

Beetroot salad, beetroot hummus, beetroot parantha, beetroot smoothie, and roasted beetroot with thyme are some delicious and healthy recipes designed especially for diabetics. You can follow these recipes to include beetroot in your daily diet. However, be mindful of the portion you consume to avoid any health risks.

Are Carrot and Beetroot Good for Diabetes?

Yes, people with diabetes can eat carrots and beetroots without any problem. Since both vegetables are rich in potassium, dietary fiber, iron, and other nutrients, it helps boost immunity, lower your blood pressure levels, and reduce nerve damage. Both carrots and beetroots also have low to medium glycemic index, making them healthy for diabetics.  

Is Pickled Beetroot Good for Diabetes?

Yes, pickled beetroot is good for people with diabetes since it may help lower blood sugar levels. Most pickled beetroots are made using vinegar, which may reduce insulin and blood sugar levels after meals. The nitrates and antioxidants present in beetroot also help keep blood sugar levels in check.

Is Beetroot Powder Good for Diabetes?

Yes, beetroot in any form is good for people with diabetes. Since these are highly rich in antioxidants, they give numerous health benefits. They can lower the risks associated with diabetes complications, including eye and nerve damage. You can mix a tablespoon of beetroot powder or two in a glass of water and consume it for the best results.  

Is Beetroot Good for Gestational Diabetes?

Yes, beetroot is good for pregnant women diagnosed with gestational diabetes. Beetroot is high in fiber, folates, and iron and helps improve bowel movement and boost hemoglobin levels. It also keeps a healthy check on your blood sugar levels. However, you should not eat more than half a beetroot a day to avoid health problems.

Is beetroot good for diabetes type 2

Yes, beetroot is good for type 2 diabetes. Beetroots are rich in nutrients and antioxidants that have numerous health benefits for everyone. From improving conditions like nerve damage to eye damage, it can help control most complications associated with type 2 diabetes. You just have to be mindful of the portions you consume daily, and you will enjoy its benefits.

Is beet juice bad for your kidneys?

No, beet juice is not bad for your kidneys. Unless a person is at high risk for kidney stones, beets may play an important role in lowering the risk of renal (kidney) failure during and after a heart x-ray. Coronary angiography is a specialized test that allows doctors to see the blood vessels in the heart in action.

How much sugar is in beetroot?

There is 6 grams of sugar in beetroot in 100-gram boiled beetroot.

Are pickled beets good for diabetics?

Your blood sugar levels may be reduced with pickled beets. The majority of pickled beet types are cooked using vinegar, which research indicates may lower blood sugar and insulin levels following a meal.