Is Beetroot Good for Diabetes? Unpacking the Research-Based Evidence
By Dr Rajeev Singh +2 more
Medically reviewed by Dr Rajeev Singh
Last updated: Apr 22, 2024Click to rate this article!
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By Dr Rajeev Singh +2 more
Medically reviewed by Dr Rajeev Singh
Last updated: Apr 22, 2024Table of Contents
Diabetes is a long-term health issue that affects millions worldwide. Its management usually includes the use of medications along with lifestyle changes. At the same time, there is a wide search for natural ways to handle it. People are looking at the perks of foods such as beetroot. This root veggie is nutrient-rich and is catching the health world’s eyes for its possible benefits in people with diabetes.
In this blog , we will sort through the facts. We’ll look at the science-based proof around beetroot and diabetes. We’ll explore its impact on blood sugar, insulin, and more.
Did you know?
Beets, or beetroot, are a very healthy veggie. They’re known for their bright red hue. And they’re a mix of vitamins, minerals, and antioxidants. Let’s dig deep into what makes beets a superfood.
Beets are low in calories, yet, they’re full of key nutrients. They’ve got fiber, folate, manganese, potassium, iron, and vitamin C. These play big roles in keeping us healthy. They help avoid chronic illnesses.
Antioxidants protect our bodies from harmful effects. They fight off something called oxidative stress. They halt the damage from free radicals. These unstable molecules can harm cells and tissues. Beets are rich in antioxidants, including betalains. Betalains give beets their strong color. They also fight against inflammation.
Beets have lots of dietary nitrates. Our bodies turn these into nitric oxide. Nitric oxide helps to widen blood vessels and lower blood pressure. Some studies show that beetroot may help to reduce blood pressure. It could even improve heart health and lower the risk of diabetes-linked issues. More research is needed to confirm this.
For those looking to control diabetes, it’s key to know if beets impact blood sugar and insulin. Let’s see what scientific studies say about this.
We’re at an early stage of studying beetroot’s effects on blood sugar. Yet, early signs look promising. A 2014 study found that drinking 225 ml of beetroot juice daily lowered fasting blood sugar levels. It also lowered glycosylated hemoglobin (HbA1c) levels. This suggests better control of blood sugar.
Another study with rats with diabetes showed interesting results. The rats who ate beetroot extract cut their blood glucose levels in a meaningful way. This was compared to a control group. It makes us think beetroot could potentially help manage human diabetes too.
Further large-scale human studies can prove these claims.
Beets are a strong source of dietary fiber. This is key for keeping blood sugar levels healthy. Fiber can slow down the digestion and uptake of carbohydrates. This gives a slower rise in blood sugar levels after food. It can help people with diabetes keep better control of their blood sugar levels and avoid sudden jumps and drops.
Beetroot has more health perks besides effects on blood sugar and insulin. It could help with chronic illnesses often faced by people with diabetes.
Having high blood pressure along with diabetes ups the risk of kidney damage, heart disease, and stroke. Some studies show that beets or beetroot juice lower blood pressure. Nitrates in beets turn into nitric oxide in our bodies. This may help relax and widen blood vessels and lower the blood pressure.
Inflammation is an immune response to injury or sickness. Yet, chronic inflammation ties to big health conditions, including diabetes. Betalains in beets help fight inflammation. Eating beetroot might help lower the risk of getting chronic illness linked to inflammation.
Beetroot may improve overall heart health in many ways. Its dietary nitrates and antioxidant compounds play big roles. As mentioned, dietary nitrates help in widening blood vessels and lowering blood pressure. This takes the strain off the heart. Also, antioxidants in beets might halt damage from oxidative stress and inflammation. This adds to better heart health.
Diabetes can lead to many health troubles over time if not well-managed. Besides effects on blood sugar and insulin, beets may also help those with diabetes-linked issues like nerve damage and weak kidney function.
Neuropathy, or nerve damage, is a possible diabetes-linked issue. It can cause pain, numbness, and weakness. A 2012 review suggests that an antioxidant in beets called alpha-lipoic acid may lower nerve damage in diabetes patients. Yet, more research is needed to confirm this.
Kidney damage is a common result of diabetes. This could lead to kidney failure if not taken care of. There isn’t much research on beetroot and kidney health in people with diabetes. Yet, beetroot’s blood pressure-lowering effects, along with antioxidants, could mean better kidney health. Further studies can corroborate this.
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Insulin resistance is a major player in the onset and progression of type 2 diabetes. It’s key to find ways to make insulin use better in people with diabetes. Beets may help improve insulin resistance.
Alpha-lipoic acid is an antioxidant found in beets. It may have a positive effect on insulin utilization. This compound may improve the body’s use of insulin. So, it could lower blood sugar levels and risk of diabetes-linked issues. Yet, most research on alpha-lipoic acid focuses on supplement forms of the compound with mixed results. More studies are needed to understand its effects from eating beets on insulin resistance.
Antioxidants are key in limiting oxidative stress. This ties to higher risk of insulin resistance and diabetes-linked issues. Antioxidants in beets may help deal with insulin resistance. They fight off free radicals that can harm cells and tissues. This can lead to better insulin use, and better control of blood sugar levels.
While beets can offer a lot of health perks for those with diabetes, there are several things to think about before adding them to your daily diet.
It’s worth noting that beets have more sugar than other veggies. This might worry people with diabetes. Yet, fiber in beets slows the digestion and uptake of sugar, which aids in controlling spikes in blood sugar levels.
High amounts of nitrate in beets could clash with certain drugs used for angina and erectile dysfunction. Your doctor may suggest not incorporating beets into your diet if you’re taking any drugs for these issues.
Adding beets into your daily meals can help you enjoy their diabetes perks and boost general health. Here are some ways to get beets onto your plate:
Grate raw beets into salads or sandwiches for a quick nutrient blast and color pop.
Try pickled beets for a tangy flavor lift to a range of meals. Do remember to go low on sodium to keep your salt intake in check.
Beetroot juice is a great way to get the nutrient-rich benefits of beets in. While beetroot juice packs tons of nutrients and can lower blood pressure and improve blood circulation, it’s wise to have it in small amounts due to its high sugar content.
It’s always best to discuss with your doctor or nutritionist before incorporating beets in your diet to be sure of its suitability for you. Depending upon your diabetes control and related factors, they can suggest a more personalized diet plan for you.
Beetroot has lots of potential perks as a diabetes management aid and also for general health. Its nutrient-rich makeup, antioxidants, and ability to lower blood pressure make it a brilliant addition to a balanced diet. More research is needed to fully get how beetroot can benefit those with diabetes. Yet, existing data suggest that adding this health-packed veggie to your meals can be a big plus.
If you’re thinking of having more beets to manage your diabetes better, please consult with your doctor first, especially if you’re on any medications as this might interact with nutrients in beets. As with any diet strategy for diabetes control, balance is key – have beets along with a range of other nutritious foods for best results.
Yes, those with diabetes can eat beetroot. It’s rich in nutrients and may benefit blood sugar levels and other aspects of diabetes management. But do keep a watch on portion sizes due to beets’ high sugar content. It’s best to consult with your doctor first, especially if you’re on any medications as this might interact with nutrients in beets.
While beets have more sugar than other veggies, they also have fiber. Fiber aids in maintain more constant blood sugar levels. So, it’s a good idea to have beets in moderation and as part of a diverse and balanced diet.
People taking drugs for angina or erectile dysfunction might want to avoid beets. The high nitrate content could clash with these drugs. Those with kidney stones or beetroot allergies should also avoid eating beets. So, as with any other food item, it’s advisable to check with your doctor before adding beets to your meals.
Beetroot could be good for the kidneys. Its blood pressure-lowering effects could cut the strain on these organs. Plus, its antioxidants can fight against kidney damage by limiting oxidative stress and inflammation. However, more research is needed to confirm these benefits.
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