Is beetroot good for diabetes? Here’s how this root vegetable helps control blood sugar levels

In the culinary wisdom passed down through generations, there is often one or two nutritional insights that have proven to be extremely beneficial for health. One such case is beetroot, which my mom says possesses properties that can help you keep your diabetes in check. As an advocate for natural remedies, my mother has always claimed beetroot to be an ally that helps you protect against diabetes. So, I had to check with an expert to know if it works or not to keep your blood sugar levels in check. So, let’s find out whether or not using beetroot for diabetes is a good idea.

Is using beetroot for diabetes good?

Beetroot is a humble root vegetable that not only adds an earthy flavour to your dishes but offers many health benefits as well. Nutritionist Neha Ranglani tells Health Shots the many benefits of beetroot for diabetes.

1. Low glycemic index

A low-glycemic food is one that has a minimal impact on blood sugar levels when consumed. Beetroot has a low glycemic index, so it will have a mild impact on your blood sugar levels, says Ranglani. People should eat foods with a low glycemic index as they cause a slower, more gradual increase in blood sugar.

2. Rich in antioxidants

Increased levels of antioxidants help reduce diabetes complications, as per a study published in the Asian Pacific Journal of Tropical Medicine. Beetroot is a good source of antioxidants, such as betalains, which may have anti-inflammatory and anti-oxidative effects. It will help reduce chronic inflammation and reduce oxidative stress.

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3. Rich in fiber

As per the Centers for Disease Control and Prevention (CDC), fiber is your friend that helps manage your weight and blood sugar levels. “Beetroot is a good source of dietary fiber, which can help in slowing down the digestion and absorption of carbohydrates. This can contribute to better blood sugar control,” says the expert.

How much beetroot should one consume every day?

While beetroot can be a beneficial addition to your diet, you have to eat it in moderation to avoid complications. Nutritionist Ranglani recommends including a moderate amount, such as half a cup to one cup of cooked or raw beetroot per serving, in your diet. However, she also warns that there isn’t a one-size-fits-all recommendation for everyone. So, make sure you consult your doctor before adding beetroot to your diet.

What are the best ways to consume beetroot to manage blood sugar levels?

Here are some ways to include beetroot in your diet as recommended by the nutritionist:

1. Raw or steamed: Eating beetroot in its raw or lightly steamed form preserves its nutrients. You can grate raw beetroot into salads or steam it as a side dish.

2. Soups or stews: Add beetroot to your soups or stews for a nutrient boost. Combining it with other non-starchy vegetables and lean proteins can create a balanced meal.

3. Roasted or Grilled: Roasting or grilling beetroot can enhance its flavour without adding excessive calories. You can combine it with other non-starchy vegetables for a colorful and nutritious dish.

Beetroot is a powerhouse of nutrients that has proven to be beneficial for health, however, some people need to be careful while consuming this root vegetable. Ranglani says people with kidney diseases and kidney stones should consult their healthcare provider before consuming large amounts of beets. They contain oxalates, which can lead to kidney stones in some people.