Beets are often called superfoods. Beets are one of the versatile vegetables you can add to any main course or in any side dish. The beet will enhance the taste of that dish.
You might have heard and seen only red beets, but let me tell you that golden-colored beets are also grown in different countries. Golden beetroots are slightly sweeter than red ones, but both are rich in fiber, magnesium, selenium, vitamin c, and folate.
Diabetic is a disease in which insulin cannot take up glucose and provide it to the cells, so body glucose levels begin to rise. People with diabetes cannot freely eat fruit and vegetables. They have to think ten times before eating food.
People with diabetes can eat beets; yes, you have read right. But beets consumption in excess can cause problems.
In this article, you will know about the benefits and side effects of beets for people with diabetes; keep reading this article.
Nutritional Profile of Beets
Beets are low caloric and contain low sugar. But if you overcook it, the sugary flavor rises, which can also worsen the body’s glucose levels. So people with diabetes should prefer to eat boiled, steamed beetroot; steamed beets can retain their nutritional value.
- Calories in one cup of beets(uncooked) = 58 cal
- Carbs = 13g
- Fiber = 3.8g
- Sugar = 9.2
- Potassium = 422 mg
GI of Beets
The Glycemic index of beets is 61, which falls in the category of medium GI foods. GI can be defined as how a particular food raises blood glucose levels.
They are given scores from 0-100. Low GI foods are scored from 0-45, medium Gi foods have scores between 56-69, and High GI foods have scores above 70.
Beets have a low glycemic load that is 5.
Considerations To keep in mind Before eating Beetroot
Fructose sugar in beets
If people with diabetes consume beets in large amounts, then fructose sugar is present, which is sweeter and will raise blood glucose levels quickly.
It can Cause Kidney stones.
If the consumption of beets is high, oxalate will start to make stones in the kidney. You might have heard about the keyword that moderation is key.
Can Result in Diarrhea, Gastrointestinal Problems, and Headache
All of the problems mentioned above only remain for a short time, but one must be cautious about the intake of a particular food.
Causes NTDs in newborn
If a pregnant woman takes high doses of beets, several neural tube defects can occur in the newborn baby. It is an abnormality in the spinal cord and brain, so pregnant women should be cautious about their diet, increase their folate intake, and consult a dietician before adding beets. Serving size is different for each patient according to their blood glucose levels and response to a particular food.
Beeturia
When human poop, their poo color appear red because of eating beet, It’s because of the chemical that gives the red color to it, so you should not worry about it.
It can cause problems in patients who already have low BP
One of the properties of beetroot is that it contains Nitrates that get converted into tantric oxide. It widens the blood vessels lowering the blood pressure so that it will cause consciousness problems in patients with low BP.
7 Mind-Blowing Benefits of Eating Beets only for a Week
High In Fibre
If food is a little bit high in carbs but rich in fiber, that food can not harm people with diabetes because fiber helps to manage the rise in glucose levels; it causes food to absorb slowly, so blood glucose levels don’t rise fast.
Reduces Hunger of Next Meal
High-fiber food gets slowly digested, glucose levels rise, and the body feels full for extended periods. The body will not demand more food quickly, so a diabetic person should reduce the carbs intake.
Manage Blood Pressure
As you have learned, nitrate is present in beets and converted into nitric oxide that widens the blood vessels and reduces blood pressure. High blood pressure is often seen in diabetic patients, so it is a plus point for diabetics.
In a study, some people with diabetes were given beet juice, which reduced systolic blood pressure.
Rich in Antioxidants
Beets contain alpha lipoic acid and betalain, this help to reduce inflammation and protect the cells from free radical damage. Free radical damage can cause cancer, cardiovascular diseases, and diabetes.
Rich in Mg
Magnesium helps the heart to maintain a steady heartbeat. Beets also increase immunity.
Rich in Potassium
Potassium has a role in Insulin secretion and helps regulate blood sugar levels.
It helps to Regulate Blood Flow.
Beetroots are rich in phytochemicals such as zeaxanthin. Nitrates are also present in beetroots, and their function is to regulate blood flow.
Guidelines (on the consumption of Beetroot)
- Eat beetroot raw
- You can sprinkle grated beetroot on your salad
- Or as a side dish after boiling with other vegetables
If anyone wants a cup of juice, follow the recipe below, but you should prefer to eat raw beetroot.
One Glass of Beetroot Juice Lowers Glucose levels
Ingredients
- Two carrots
- Two stalks of celery
- One beetroot
- Spinach- 3 handfuls
Directions
You first need to wash all the ingredients and peel the skin of carrots and beetroot. Add them to a blender and blend carefully; the juice is ready to be served. Consume this drink thrice a week to regulate your blood sugar levels.
FAQs:
How Many Beets Can a Diabetic Eat?
The American diabetic association recommends eating 2 cups of vegetables per day, so beetroots can help to achieve this goal. Half a cup of beetroot juice is enough to lower blood glucose levels.
Can a Diabetic Eat Beetroot every day?
Beetroots contain 7 g of sugar; if patients limit their sugar intake from other food and balance their carbs and sugar intake, they can eat it daily. But it lowers the body’s calcium levels, and excess intake also damages the kidney.
Are Beets Good For Diabetics?
Beets help to lower blood pressure through the presence of nitrates and also manage blood glucose levels, and it also has eye benefits.
Can people with diabetes drink Beetroot Juice?
Juice is not advisable, and Juice has no fiber, and vitamin c is 0 as well, while raw beetroot has high fiber.
Are pickled Beets High in Sugar?
Half a cup contains 7 g of sugar, and one cup contains 20 grams of carbs and 75 calories.
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