Are Beets Good for Diabetics? Tips on Adding Them to Your Diet

Are Beets Good for Diabetics?

For people with diabetes, monitoring carb intake and controlling blood sugar levels are key. Many wonder whether nutrient-dense beets can be a healthy addition to a diabetic diet. In this article, we’ll explore the benefits of beets for diabetics, their glycemic index, and how to incorporate them into diabetes meal plans.

An Overview of Beets

Beets are root vegetables that grow underground and have leafy green tops. Their rich purple-red color comes from betalains, potent antioxidant and anti-inflammatory pigments.

Beets contain many other healthy nutrients including:

• Fiber
• Folate
• Vitamin C
• Potassium
• Magnesium

They’re low in fat, full of water, and provide only 60 calories per cooked cup. Both the root and greens of beets are edible and nutritious.

Benefits of Beets for Diabetes

Research shows beets may offer several advantages for people with diabetes:

• Betaine to improve insulin sensitivity - Beets are a top source of betaine. Studies indicate betaine supplements can reduce insulin resistance and improve insulin sensitivity.
• Blood pressure support - Beets contain nitric oxide which helps dilate blood vessels and improves circulation. This blood pressure lowering effect is helpful for diabetes patients prone to hypertension.
• Anti-inflammatory - The antioxidants in beets combat inflammation, which contributes to diabetes complications like cardiovascular disease.
• Protect blood vessels - Beets enhance nitric oxide and reduce oxidative stress, helping protect the delicate blood vessels damaged by diabetes.
• Boost athletic performance - Beets can enhance exercise endurance. This allows diabetic patients to be more active to help manage blood sugar.

Are Beets Good for Blood Sugar Control?

Despite their carb content, beets have a low glycemic index. The glycemic index (GI) measures how much specific foods increase blood sugar levels.

Cooked beets have a GI around 64, a relatively low score. Foods under 55 are considered low glycemic. For comparison, white potatoes have a much higher GI of 111.

The fiber, phytochemicals, and nutrients in beets help slow their digestion and absorption. This prevents blood sugar spikes and crashes after eating them.

How to Add Beets to a Diabetic Diet

People with diabetes can enjoy beets in moderation as part of a healthy meal plan. Here are some tips for incorporating beets:

• Try roasting beet wedges tossed in olive oil, garlic, and herbs for a vegetable side dish.
• Grate raw beets and add to salads for color and nutrients.
• Pickled beets offer a probiotic-rich topping for grain bowls or salads.
• Add beet juice to smoothies for an antioxidant and vitamin boost.
• Saute beet greens with garlic just like other greens such as spinach or kale.
• Blend cooked beets into dips, sauces, hummus or soups.
• Make beet fritters or pancakes using almond or coconut flour for a high protein snack.

Tips for Diabetics When Eating Beets

Here are some tips for diabetics to keep in mind when adding beets to their diet:

• Stick to 1⁄2 cup cooked or 1 cup raw beets per serving.
• Avoid pairing beets with high fat foods to prevent blood sugar spikes.
• Monitor blood sugar carefully when trying new beet recipes to see individual responses.
• Be aware that beet juice often has added sugars, so read labels carefully.
• Select smaller young beets which may have a slightly lower glycemic index.
• Use vinegar-based pickling liquids instead of sweetened syrups for pickled beets.

Best Ways to Eat Beets for Diabetics

Here are some of the top preparation methods for beets to maximize their benefits for diabetics:

Roasted Beets

Roasting concentrates beets’ natural sugars while also softening them. Enjoy roasted beets sliced into salads or as a simple side dish.

Raw Beets

Grating or shredding raw beets into salads is an easy way to add nutrients without spiking blood sugar. The fiber in raw beets also helps digestion.

Pickled Beets

Fermented pickled beets offer probiotics. Look for recipes without added sugars, or make your own vinegar-based pickling liquid.

Beet Greens

Don’t discard the nutrient-packed greens! Saute them up just like spinach or chard for a boost of vitamins, minerals and phytochemicals.

Beet Juice

Drink plain beet juice in moderation for antioxidants. Avoid store-bought juices with added sugars or sweeteners.

Risks or Precautions for Diabetics with Beets

Beets are likely safe for most people with diabetes. But some precautions include:

• Beets may interact with medications like insulin. Monitor blood sugar closely when first trying them.
• High doses of beet juice can temporarily lower blood pressure. Check with your doctor if you take medication for hypertension.
• The betalain pigments in beets may cause urine or stools to turn pink or red. This is harmless.
• As with all fruits and vegetables, check carb counts and plan portions into daily meal plans.

Moderation is key, and beets should be just one component of an overall balanced diabetic diet.

The Bottom Line

Beets provide antioxidants, nutrients, and fiber that may benefit people with diabetes. Their low glycemic index helps prevent blood sugar spikes.

Roasting, pickling, juicing and sautéing are great ways for diabetics to add beets. But portion sizes and carb counts still need to be managed.

Pair beets with healthy fats, protein and fiber. Monitor blood sugar levels when trying new beet recipes. Overall, beets can be a nutritious addition to the diabetic diet in moderation.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.