Diet, Lifestyle

Beetroot and Diabetes: Is beetroot good for diabetes?

“Let Food be thy medicine, and let medicine be thy food.”

– Hippocrates

Beetroots rank high in the list of superfoods as they have been used for centuries to treat a number of ailments from fever and constipation to skin problems. The vegetable is loaded with potassium and folates, along with a number of other nutrients that are good for general health. The newest research shows that it could also be beneficial to people with diabetes and hypertension. So is beetroot good for diabetes? Let’s find out! 

Nutrient Profile of raw beetroot (100g): 

Nutrient Amount Daily value in % based on a 2000 calorie diet
Carbohydrates 9.56 g 3%
Sugars 6.76 g
Fibre 2.8 g 10%
Folate 109 mcg 27%
Iron 0.80 mg 4% 
Potassium 325 mg 7%
Sodium 78 mg 3%
Zinc 0.35 mg 3%
Protein 1.61 g 3%
Fat 0.17 g 0%

Source: Beetroot Nutritional Value 

Still not convinced? Is beetroot good for diabetes? Read on.

What are the benefits of beetroot for diabetes

Beetroots are rich in compounds called antioxidants that are known to be highly beneficial to the immune system and our health in general. Here are some benefits of beetroots that are specific to diabetics that answer the lingering question in our minds, ‘Is beetroot good for diabetes?’

  1. Regulates blood sugar and insulin

Beetroots are rich in phytochemicals that are compounds known to have regulatory effects on the insulin and glucose levels in the blood. One study from 2014 investigated the effects of drinking 225 ml (1/2 cup) of beetroot juice on blood glucose levels. The juice had a significant effect in suppressing glucose levels after a meal proving the benefit of beetroot juice for diabetes. Looks like beetroot is good for diabetes, isn’t it?

is beetroot good for diabetes

  1. Reduced risk of diabetes complications

A person wondering if beetroot is good for diabetes, should pay closer attention to this! Diabetes which causes increased blood sugar levels, has some detrimental effects on various organs, starting from the blood vessels. Excess glucose in the blood damages the blood vessels thereby affecting the eyes, heart, kidneys and a number of other organs. Antioxidants found in beetroot have shown by research to reduce the risk of complications in conditions such as kidney disease, retinopathy, neuropathy and diabetic foot disease, and cardiovascular disease. Still wondering, ‘Is beetroot good for diabetes?

is beetroot good for diabetes

  1. May help reduce nerve damage 

Nerve damage throughout the body is one of the consequences of diabetes. It is more pronounced as a loss sensation in the extremities such as toes and feet. A review from 2012 published studies suggests that the antioxidant alpha-lipoic acid found in beetroot may help with reducing nerve damage. However, it is unclear whether oral intake of alpha-lipoic acid can produce clinically significant results as injections of the compound do. Your question ‘Is beetroot good for diabetes?’ is still not answered? Read further.

  1. May reduce insulin resistance 

Is beetroot good for diabetes? – Studies involving a small number of participants show some evidence that metabolites contained in high concentrations in beetroot may reduce insulin resistance. The same metabolite is also found in healthy people. However, its concentration is lower in those with insulin resistance, prediabetes and cardiovascular risk factors. One 2017 study with obese participants demonstrated lower insulin resistance with the consumption of beet juice with carbohydrates when compared to non-obese participants. While more research is needed, there is some evidence that consumption of beetroot for diabetes can benefit patients. 

  1. Lower blood pressure 

Is beetroot good for diabetes & also other chronic conditions? A common complication with diabetes is high blood pressure, and there’s a good body of evidence that shows that consumption of beetroot might lower blood pressure. A study from 2013 found that participants who had hypertension, experienced a significant reduction in blood pressure by consuming one cup of beetroot juice every day. It is thought that the nitrates in beetroot juice expand the blood vessels and improve blood flow. So, there’s an added advantage of having beetroot for diabetes.

Is beetroot good for diabetes, how do I include it in my diet?

All the evidence of the benefits of beetroot now gives a definitive answer to the question can diabetics eat beetroot?’ Yes, they should! Beetroot is a highly versatile vegetable and can be used in a variety of dishes, salads, stews and smoothies. Add some more greens to it, and you’ll have a nutrient-packed meal.  With that being said, here are some great ways to include beetroot in your diet: 

  • Salads: Cut beets as thin slices or shave them as ribbons and add raw to salads for the extra flavour and crunch. 
  • Side Dishes: Add beetroot to other vegetables and steam them to make a delicious and healthy side dish. 
  • Roasted: Make thin slices of beetroots and roast them in the oven to add as a topping over omelettes or as a salad ingredient.

Can diabetics eat beetroot? You have your answer. Now, wondering how to consume beetroot juice for diabetes? Read on.

Here are some ideas for beetroot juice for diabetes

  • Two medium-sized beetroots, one apple and three medium-sized carrots blend. 
  • One large beetroot, two apples and a slice of a ginger blend. 
  • One large beetroot, half pineapple, 100 grams of coconut and ice, blend. 
  • One large beetroot, 1 cup strawberries, two apples, half cup blueberries and ice.

There! Now you know some delicious ways to consume beetroot for diabetes.

beetroot juice for diabetes

Wrapping Up

To conclude, is beetroot good for diabetes? Can diabetics eat beetroot? Definitely! When consumed in the right quantities, beetroots have plenty of health benefits and almost no side effects unless you are allergic to them. Beetroot is an important vegetable in your diet that can help in controlling your diabetes. With lifestyle modifications and healthy eating, it is possible to take back control of your diabetes or even reverse it! We at Twin believe in offering personalized treatment for Type 2 Diabetes because no two bodies are the same and not one treatment can suit all. Our team of world-class doctors advise what’s best for you with the help of precision nutrition, precision sleep and precision activities, prescribed just for you. 



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