Takeaways
- Beetroot can help regulate blood sugar levels
- Rich in fiber, which slows sugar absorption
- Contains nitrates that may improve insulin sensitivity
- Low glycemic index food suitable for diabetics
- Versatile vegetable with various consumption methods
- Should be part of a balanced diet for optimal benefits
Introduction to Beetroot and Blood Sugar
Beetroot is a root vegetable that is not only colorful, but also nutritious. It provides health benefits, particularly for maintaining healthy blood sugar levels.[1]
Blood sugar, or glucose, is the primary source of energy for the body. Keeping blood sugar levels stable is crucial for overall health. Fluctuations that are too high or too low can cause health problems.[2]
Recent studies indicate that eating beetroot can help manage blood sugar. This connection has generated interest among both health professionals and people seeking natural ways to support their blood sugar levels.[3]
Nutritional Profile of Beetroot
Beetroot has a good variety of nutrients. It contains many vitamins, minerals, and beneficial plant compounds that contribute to its health benefits.[4]
| Nutrient | Amount per 100g |
|---|---|
| Calories | 43 |
| Carbohydrates | 9.56g |
| Fiber | 2.8g |
| Protein | 1.61g |
| Fat | 0.17g |
| Vitamin C | 4.9mg |
| Folate | 109µg |
| Potassium | 325mg |
| Magnesium | 23mg |
| Iron | 0.8mg |
Beetroot’s nutritional profile stands out among vegetables. It has high amounts of folate, a B vitamin, and manganese, a mineral needed for healthy bones. The red color comes from betalains, antioxidants not found in many other foods.[5]
How Beetroot Affects Blood Sugar
Glycemic Index and Load
The glycemic index, or GI, measures how quickly a food raises blood sugar. A low GI means a slower rise in blood sugar. The glycemic load, or GL, considers both the GI and the amount of carbohydrates in a serving.[6]
Beetroot has a medium GI of about 64. However, its GL is low because it has a small amount of carbohydrates. This means that beetroot’s natural sugars do not cause rapid increases in blood sugar when eaten in normal portions.[7]
For those watching their blood sugar, eating low GI and GL foods like beetroot can help maintain more consistent glucose levels throughout the day.[8]
Fiber Content
Fiber is important for regulating blood sugar. Beetroot has both soluble and insoluble fiber, about 2-3 grams per 100 grams of raw beetroot.[9]
The fiber in beetroot helps to slow down digestion and the absorption of sugars into the bloodstream. This slow release of glucose helps to prevent sudden spikes in blood sugar levels.[10]
Fiber helps to control blood sugar by:
- Slowing sugar absorption
- Improving insulin sensitivity
- Promoting feelings of fullness
- Supporting gut health
Nitrates and Blood Sugar
Beetroot contains nitrates. These compounds convert to nitric oxide in the body, which can positively affect blood sugar management.[11]
Nitrates from beetroot may improve how the body uses insulin. Insulin helps move glucose from the blood into cells. When cells are more sensitive to insulin, they can use glucose more efficiently, which leads to better blood sugar control.[12]
Studies show that nitrates may help blood sugar. One study in the Journal of Nutrition found that beetroot juice improved insulin sensitivity in obese people. Another study in the European Journal of Clinical Nutrition showed that beetroot juice lowered blood glucose levels in those with type 2 diabetes.[13]
Beetroot Consumption Methods for Blood Sugar Management
Raw Beetroot
Eating beetroot raw keeps all its nutrients and enzymes intact. This method provides the most fiber, which helps with blood sugar control.[14]
Raw beetroot can be added to your diet in these ways:
- Grating it into salads
- Slicing it thinly for sandwiches
- Juicing it with other vegetables
Cooked Beetroot
Cooking beetroot makes it easier to digest and can increase the availability of some nutrients. However, some vitamins, such as vitamin C, may decrease during cooking.[15]
To keep nutrients when cooking beetroot:
- Steam or roast instead of boiling
- Cook for shorter periods
- Keep the skin on during cooking
Beetroot Juice
Beetroot juice is a convenient way to consume beetroot, particularly for those who may not like the taste or texture of whole beets.[16]
Juicing removes most of the fiber, but it does concentrate nitrates and other useful compounds. This can be helpful for those looking to increase their nitrate intake to manage blood sugar.[17]
To make beetroot juice at home:
- Wash and trim the beetroots
- Cut them into small pieces
- Feed the pieces through a juicer
- Mix with other vegetable juices if desired
- Consume immediately for maximum benefits
Timing of Beetroot Consumption
When you eat beetroot can affect how it impacts blood sugar. Eating it before a meal might help reduce the spike in blood sugar after the meal.[18]
A study in the Journal of Nutritional Science found that drinking beetroot juice before a carbohydrate-heavy meal reduced the rise in glucose after the meal. The nitrates in beetroot juice were thought to be responsible for this effect.[19]
For managing blood sugar, it is important to be consistent. Including beetroot regularly in your diet, rather than occasionally, can provide more stable benefits.[20]
Potential Side Effects and Precautions
While beetroot is generally safe, some people may experience side effects. Common side effects include:
- Pink or red urine (beeturia)
- Temporary tongue discoloration
- Mild stomach upset in some people
Beetroot may not be suitable for certain groups:
- People with kidney stones: Beetroot is high in oxalates, which may contribute to kidney stone formation in susceptible individuals.
- Those taking blood thinners: The high vitamin K content in beetroot may interfere with blood-thinning medications.
- People with low blood pressure: Beetroot’s blood pressure-lowering effects may be problematic for those with already low blood pressure.
The daily amount of beetroot to eat depends on a person’s health and goals. Generally, 1-2 medium-sized beetroots or 70-140ml of beetroot juice per day is safe for most people. However, it’s best to talk to a healthcare provider for personalized advice.[21]
Beetroot and Diabetes Management
Type 2 Diabetes
Beetroot may offer several advantages for people with type 2 diabetes. The fiber content can slow down the absorption of sugar, and the nitrates may improve how the body uses insulin.[22]
A study in the Journal of Nutritional Biochemistry found that beetroot juice improved insulin sensitivity in obese people, suggesting that it may help those with or at risk of type 2 diabetes.[23]
Type 1 Diabetes
People with type 1 diabetes can include beetroot in their diet, but they must carefully monitor their blood sugar. While the fiber in beetroot can help slow down sugar absorption, the natural sugars in beetroot still need to be factored into meal plans and insulin dosages.[24]
It is important for people with type 1 diabetes to work closely with their healthcare team when adding new foods like beetroot to their diet. This ensures that insulin adjustments are made properly for the best blood sugar control.[25]
Combining Beetroot with Other Foods
Eating beetroot with other foods can enhance its blood sugar-regulating effects. Pairing beetroot with protein or healthy fats can further slow down sugar absorption, making for a more balanced meal.[26]
| Food Combination | Benefits for Blood Sugar |
|---|---|
| Beetroot + Greek yogurt | Protein slows sugar absorption, probiotics support gut health |
| Beetroot + walnuts | Healthy fats improve satiety, omega-3s reduce inflammation |
| Beetroot + lentils | Combined fiber content, plant-based protein for sustained energy |
| Beetroot + leafy greens | Additional nitrates, diverse nutrient profile |
When planning meals, consider including beetroot with lean proteins, whole grains, and other non-starchy vegetables. This balanced approach provides a variety of nutrients while supporting stable blood sugar levels.[27]
Beetroot Supplements and Blood Sugar
Beetroot supplements come in powders, capsules, and concentrated juices. These products offer the benefits of beetroot in a more convenient form.[28]
Whole beetroot provides all the natural fiber and a complete range of nutrients. Supplements, on the other hand, often concentrate specific compounds like nitrates.[29]
Beetroot supplements may provide benefits such as:
- Convenience for those who don’t enjoy eating whole beetroot
- Concentrated doses of specific compounds
- Longer shelf life compared to fresh beetroot
Drawbacks to consider when using beetroot supplements:
- May lack the full spectrum of nutrients found in whole beetroot
- Potential for overconsumption of certain compounds
- Higher cost compared to whole beetroot
If you are considering beetroot supplements, it is important to choose quality products from trusted manufacturers. As with any supplement, talk to your doctor before adding it to your routine, especially if you have diabetes or other health issues.[30]
Research and Studies on Beetroot and Blood Sugar
There has been a growing interest in the scientific study of beetroot’s effects on blood sugar. Several studies have looked at its potential benefits for managing glucose levels and diabetes.[31]
A review published in Nutrients analyzed studies on beetroot supplements and heart health. It was found that eating beetroot was linked to improvements in insulin sensitivity and glucose response.[32]
Another study in the European Journal of Clinical Nutrition studied how beetroot juice affected post-meal glucose levels in people with type 2 diabetes. The results showed a significant reduction in blood sugar levels after consuming beetroot juice, compared to a control drink.[33]
While these findings are encouraging, many studies have been conducted with small groups or over short time periods. More long-term research is needed to fully understand the effects of eating beetroot regularly on blood sugar management.[34]
Areas needing further research include:
- Long-term effects of beetroot consumption on diabetes outcomes
- Optimal dosage and form of beetroot for blood sugar management
- Interactions between beetroot and diabetes medications
Beetroot in a Balanced Diet for Blood Sugar Management
While beetroot can help with blood sugar control, it works best as part of a balanced diet. A healthy approach to managing blood sugar includes eating a variety of nutrient-dense foods, getting regular physical activity, and managing stress.[35]
Beetroot fits well into a balanced diet because it is low in calories and high in nutrients. It can be added to salads, smoothies, or roasted vegetable dishes.[36]
Other dietary tips for managing blood sugar include:
- Choosing whole grains over refined carbohydrates
- Including lean proteins with meals
- Incorporating healthy fats from sources like nuts, seeds, and avocados
- Eating plenty of non-starchy vegetables
- Limiting added sugars and processed foods
Beetroot can be a helpful addition to a diet that is good for blood sugar, but it is not a complete solution. Consistent healthy eating habits, regular exercise, and proper medical care are all important for effective blood sugar management.[37]
FAQ
Can beetroot lower blood sugar immediately?
How much beetroot should I eat to lower blood sugar?
Is beetroot good for prediabetes?
Can diabetics eat beetroot every day?
Does beetroot interact with diabetes medications?
Are there any risks of eating too much beetroot for blood sugar control?
Beetroot is indeed rich in nutrients and has been studied for its effects on blood glucose levels.
Glucose is the body’s main energy source, and significant fluctuations can lead to various health issues, such as hyperglycemia or hypoglycemia.
While more research is needed, existing studies show promise for beetroot in supporting blood sugar management.
Beetroot’s nutritional profile includes vitamins, minerals, and antioxidants.
Betalains are unique antioxidants that contribute to beetroot’s distinct color and potential health benefits.
GI measures the impact of a food on blood sugar, while GL factors in the quantity of carbohydrates consumed.
While the GI can vary slightly depending on the preparation, beetroot generally has a moderate GI and low GL, indicating a smaller impact on blood sugar when consumed in normal servings.
Choosing foods with low GI and GL can help to avoid significant fluctuations in blood glucose.
The fiber content of beetroot is a key factor in its potential to help manage blood sugar levels.
Dietary fiber’s role in slowing the absorption of glucose is well-established and can help stabilize blood sugar levels.
Nitrates in beetroot are precursors to nitric oxide, which has various physiological effects, including those related to blood sugar.
Studies suggest nitrates might improve insulin sensitivity, but the extent of this effect requires further investigation.
The cited studies indeed indicate potential benefits of beetroot juice on insulin sensitivity and blood glucose levels.
Source: “Functional properties of beetroot (Beta vulgaris) in management of cardio-metabolic diseases” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6947971/
Raw beetroot provides all its nutrients and fiber. Cooking may alter the nutritional profile to some degree.
While cooking can enhance the digestibility and availability of certain nutrients, heat can degrade some vitamins like vitamin C.
Beetroot juice offers an alternative for those who do not enjoy the texture or taste of whole beets.
While juicing removes fiber, it concentrates nitrates and other beneficial compounds, which may be helpful for blood sugar management.
The timing of beetroot consumption may influence its effect on post-meal blood sugar levels. Consuming it before a meal may help in reducing the spike.
The study referenced in the Journal of Nutritional Science did indicate that beetroot juice consumed before a carbohydrate-rich meal reduced glucose spikes, with nitrates thought to be responsible.
Like many dietary changes, consistent consumption of beetroot is more likely to produce stable effects on blood sugar levels over time.
The suggested intake is a general guideline and individual needs may vary based on health conditions. It is important to seek professional advice for specific recommendations.
The fiber and nitrates in beetroot have the potential to assist with managing type 2 diabetes by improving blood sugar and insulin sensitivity, however, more long-term studies are needed.
The study in the Journal of Nutritional Biochemistry found that beetroot improved insulin sensitivity in obese individuals. This suggests potential benefits for those with or at risk of type 2 diabetes.
Source: “Functional properties of beetroot (Beta vulgaris) in management of cardio-metabolic diseases” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6947971/
Individuals with type 1 diabetes can include beetroot in their diets. However, due to the carbohydrates and natural sugars, close monitoring of blood sugar and adjustment of insulin dosages is important.
Given the impact of diet on insulin needs, it’s crucial for those with type 1 diabetes to work closely with a healthcare provider to ensure that new foods do not have a negative effect on blood sugar levels.
Pairing beetroot with protein and/or healthy fats can help to further slow down sugar absorption and make it a more balanced meal.
Including beetroot with other nutrient dense foods such as lean proteins, whole grains, and other non-starchy vegetables is beneficial for stabilizing blood sugar levels.
Beetroot supplements are commonly available in powder, capsule, and concentrated juice forms, providing convenience.
While whole beetroot provides all of its fiber and nutrients, supplements typically concentrate particular compounds like nitrates.
It’s important to choose supplements from trusted manufacturers and consult with a healthcare professional to ensure safety, especially when underlying health conditions are present.
There is an increasing number of studies investigating the potential benefits of beetroot on blood sugar management and diabetes.
A review published in Nutrients did indicate beetroot consumption was linked to improvements in insulin sensitivity and glucose response.
Source: “Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review” https://pubmed.ncbi.nlm.nih.gov/28067808/
The study showed a reduction in post-meal glucose levels after beetroot juice consumption compared to a control group, in people with type 2 diabetes.
Source: “Functional properties of beetroot (Beta vulgaris) in management of cardio-metabolic diseases” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6947971/
Though encouraging, the research on beetroot and blood sugar needs more long-term studies with larger populations to fully validate its effects.
A balanced approach to managing blood sugar encompasses regular physical activity, stress management, and a nutrient-dense diet that can include beetroot.
Beetroot is indeed low in calories, high in nutrients, and can be easily incorporated into various meals.
Beetroot is not a standalone treatment, but one part of a wider approach that involves consistent healthy eating, regular exercise, and proper medical care.
Beetroot’s impact on blood sugar is gradual with regular intake rather than an immediate change. Its fiber and nitrate content contribute to the effect over time.
The amount of beetroot one should consume depends on the individual, 1-2 beetroots or 70-140ml of juice can be beneficial but a healthcare provider should be consulted for personalized guidance.
Beetroot may have a role in managing prediabetes because of its potential to improve insulin sensitivity, it needs to be part of a broader lifestyle change that includes diet and exercise.
Moderate daily consumption is often safe, it is necessary to keep an eye on blood sugar levels, account for the carbohydrates in meal plans, and to consult with your diabetes care team.
Beetroot may enhance the effects of some diabetes medications and may cause hypoglycemia if not carefully monitored. Healthcare provider should be consulted with changes in diet.
Excessive beetroot consumption could lead to gastrointestinal issues, changes in urine color, or blood sugar fluctuations in diabetics. As with any food, moderation is important.
