Is it Safe to Eat Beetroot in Diabetes? Expert Sheds Light

Beetroot, a vibrant root vegetable, has long been celebrated for its numerous health benefits. However, for individuals managing diabetes, concerns often arise about its impact on blood sugar levels.

Let’s delve into the science to uncover whether beetroot is a safe addition to the diet for those with diabetes.

We asked our expert Ritika Samaddar, Regional Head – South Zone, Nutrition and Dietetics, Max Super Speciality Hospital, Saket, to answer the same. Here is what she shared with us.

Understanding the Glycemic Index (GI) and Glycemic Load (GL)

Firstly, it’s essential to understand the glycemic index (GI) of beetroot, which falls within the medium range, typically ranging between 61 to 64. Foods with a GI between 55 to 70 are considered medium on the glycemic index scale. However, the GI alone doesn’t provide a complete picture of how a food affects blood sugar levels.

The glycemic load (GL) of a food, which considers both the quantity and quality of carbohydrates consumed, is a more accurate indicator of its impact on blood sugar. Despite its medium GI, the GL of one serving of beetroot is only 9, which is considered low.

This indicates that beetroot is unlikely to cause a significant spike in blood sugar levels when consumed in moderation.

Impact of Beetroot on Blood Sugar Levels

Moreover, beetroot boasts an array of health-promoting compounds. It is rich in nitrates, which have been shown to support cardiovascular health by aiding in blood pressure regulation.

Additionally, beetroot is loaded with antioxidants such as flavonoids and polyphenols, which help combat oxidative stress and inflammation in the body.