Did you realize the number of people with diabetes is expected to rise to 693 million by the year 2040 from the estimated 425 million cases in 2017? Worldwide, Type 2 Diabetes is a major public health issue. According to studies, consuming foods rich in polyphenols lowers postprandial glucose levels, lowers hyperinsulinemia, and enhances glucose digestion, absorption, and transport. Is beetroot good for diabetes?  

Beetroot is one such food that has been found to have rich antioxidant and anti-inflammatory properties. Studies show benefits of beetroot for treating conditions like hypertension, atherosclerosis, type 2 diabetes, dementia, and cognitive dysfunction. 

The term “beetroot” refers to the edible taproots that are consumed throughout the world, including the Middle East, America, Europe, and Asia. It is a wholesome vegetable that has a lot of health advantages. Also, beetroot is one of the ten plants with the highest antioxidant activity, which is a very interesting fact about the vegetable, making it even more special for diabetes.  

What’s packed in beets? 

Among the several active polyphenols found in beetroot, betalains are the most significant and are well-known for giving beets their stunning color. Flavonoids, saponins, and inorganic nitrate are other substances. Minerals like potassium, sodium, phosphorus, calcium, magnesium, copper, iron, zinc, and manganese are all rich in beets.  

Did you know? The leafy greens of beetroot are tasty and nutritious which many people discard. They are high in folate, calcium and iron. 1 cup of beet greens gives you 2400 IU of vitamin A which is very beneficial for your eyes.  

Health benefits of beetroot in diabetes  

Is beetroot good for diabetes? Though incredibly intriguing, the question has remained confusing more often than not. Research provides convincing evidence that consuming beetroot has positive biological effects that are linked to improved clinical outcomes for a variety of conditions in type 2 diabetes mellitus.  

Protects the cells against oxidative damage – A significant part of the cause for diabetes is oxidative stress. High blood sugar levels in diabetes lead to oxidative damage. Consuming healthy sources of antioxidants in the diet is the cure for this unavoidable condition.  

How can Beets help? 

• The antioxidant chemicals found in beetroot, which are unusually rich, will aid in preventing cell damage.  
• Beet juice shields the body’s DNA, lipids, and proteins from oxidative damage and stops the production of free radicals. 
• Beets have rich antioxidants that are used to cure and lessen the effects of diabetes problems. 

Reduces metabolic markers of diabetes – Fasting blood glucose, insulin, triglycerides, cholesterol, HDL, LDL, and HDL/LDL ratios are all examples of metabolic markers. Identifying overweight people or diabetics who are sufficiently insulin resistant to be at elevated risk for various adverse outcomes can be done with the use of three relatively easy metabolic markers. 

How can Beets help? 

• According to studies, eating raw red beets significantly lowered both HbA1c and fasting blood glucose levels. 
• Beet juice delays the post-meal glycemic response in healthy adults. 
• Consuming red beetroot has been shown in studies to improve lipid profile indicators like triglycerides, total cholesterol, LDL, and HDL. 

Prevents Vitamin B12 deficiency – If you know anyone who has type 2 diabetes, you must be familiar with the drug metformin, which is frequently prescribed to people with the condition. Metformin lowers vitamin B12 and folate levels while raising homocysteine levels, which has been linked to an increased risk of small blood vessel disorders. 

How can Beets help? 

• According to studies, adding 100g of raw beets to people’s diets significantly raised their levels of folate. 
• Through its rich antioxidant and folate content, red beetroot appears to lower homocysteine levels, lowering the risk of small vessel disorders. 
• Additionally, eating beets significantly reduced homocysteine levels. 

Reduces inflammation and joint pain – Diabetes causes chronic inflammation, which also has an impact on the joints. Numerous factors, including joint or nerve damage, can contribute to joint discomfort in people with diabetes. 

How can beets help? 

• According to research, having beet juice helps to lessen joint discomfort and inflammation. 
• Inflammatory disorders are mostly brought on by oxygen and nitrogen free radicals, which are suppressed by red beetroot. 

Ameliorate cognitive impairments – High blood sugar levels affect the brain, blood vessels, and nerves, which results in dementia and cognitive deficits.  

How can beets help? 

• Since organic nitrates are abundant in beets, a high-nitrate diet was found to improve cognitive abilities. 
• After consuming 250 ml of beetroot juice for 14 days, there was a noticeable improvement in reaction speed, says a study.   

Reduces the risk of liver related issues – Individuals with type 2 diabetes are more likely to develop cirrhosis and fibrosis from nonalcoholic fatty liver disease (NAFLD). Fat buildup in the liver can be caused by an excess synthesis of free fatty acids, inflammatory agents, and oxidative stress.   

How can beets help? 

• Consuming red beetroot can help with this because it contains rich antioxidants, fiber, and nitrates, which reduce oxidative stress, lower blood triglycerides, and enhance insulin activity.   
• The liver is significantly protected against inflammation by beetroot juice. 
• Reduction in levels of AST and ALT which are significant biomarkers of the liver was also observed.  

Lower Blood pressure – Diabetes-related hypertension raises the risk of and hastens the progression of heart disease.   

How can beets help? 

• According to studies, eating red beets significantly lowers blood pressure. The key component in beetroot that safeguards endothelium function is nitrate. Atherosclerosis, hypertension and cardiovascular disease risk factors can develop as a result of a decrease in endothelial function. 

Common queries on diabetes and beetroot 

• Are beets high in sugar?  
• Yes, Beets are inherently sweet and heavy in sugar, but they are also high in fiber, so they release glucose more gradually. 
• Do beets have high glycemic index?  
• Yes, beetroot glycemic index  is high , but their glycemic load is rather low. It is always preferable to assess the carbohydrate content in terms of their glycemic load; beets have a glycemic load of 8.3, and anything under 10 is thought to be low. 
• Are pickled beets good for diabetes? 
• Pickled beets are beneficial when made with vinegar because they lower blood sugar levels and insulin levels after a meal. Pickled beets can be produced in a variety of ways, likewise, bear the sodium content in mind.  
• Is beetroot good for gestational diabetes? 
• The high fiber, folate, and iron content of beets help to increase hemoglobin levels and improve bowel movements in pregnant women with gestational diabetes.  
• This monitors the blood sugar levels in your body. Everyone is encouraged by the American Diabetes Association to increase their intake of these non-starchy veggies.  

Interesting beetroot salad for diabetics  

• Beet & walnut salad 

Ingredients  

• Baby beetroot – 2 small  
• Olive oil, to grease  
• Walnut halves – 1/2 cup  
• Pink salt – 1/2 tsp  
• Rocket leaves – 1 bunch  
• Extra virgin olive oil – 1/4 cup  
• Red Wine Vinegar -1 tbsp 
• Twist and turn to mix the ingredients well and add the vinegar at the end.  

• Easy beet salad 

Ingredients  

• Beets – peeled – 1 fresh 
• Apple cider vinegar – 1-2 Tablespoon 
• Olive oil – 1 Tablespoon 
• Salt and pepper – to taste 
• Grate the fresh beet into a bowl. 
• Add olive oil and enough vinegar to your desired taste – tangy or less tangy; and season with a little salt and pepper. 
• Mix to combine well and serve with chicken, meat or fish.  

•  Tasty beet salad  

Ingredients  

• Pre-cooked beetroot 
• Parsley  
• Goat’s cheese 
• Take the beetroot and wash them. 
• Let them drain. 
• Cut the root and the top. 
• Cut the beetroot into little squares. 
• In a salad bowl, add the beetroot. 
• Then, add some crumbled feta cheese or crumbled goat’s cheese. 
• Take some parsley and chop it thinly. 
• Add the vinaigrette on top.   
• In a bowl, add 1 tsp mustard 
• Add 1tsp vinegar 
• Extra virgin olive oil or vegetable oil – 3 tbsp 
• Mix it, Put it on the beetroot salad 

Different forms of beets  

Since everyone now understands that beets can help people with diabetes, it is only logical for us to try to increase their accessibility to those with the condition. In reality, we often produce products like beet chips, crackers, cakes, and jellies to make life easier for us. Here’s a word of caution! 

Beets are available in a variety of ways; fresh, frozen, canned (choose low sodium), and vacuum-packed and they are all healthy options of beets. Be cautious of treats made from beets that have been highly processed, are heavy in sugar and fat, or that have been fried in oil. 

BOTTOMLINE 

Although beetroots are a healthy root vegetable with a high sugar content, they are made in a method that is good for the body.  

Now that you are aware of the health advantages of these scrumptious taproots, do include them in your diabetic diet. These vibrant vegetables will not only make your plate colorful, but they will also improve your health.  

So now let’s answer this question, Is beetroot good for diabetes? Well, you already know the answer! 

Have a beet-iful day! ^-^  

Written by Aishwarya Deepika, ENHAPP Wellness Coach & Nutritionist.