If you’re looking for a food that’s as eye-catching as it is delicious, look no further than beets. With their vibrant hue and sweet, earthy flavor, beets are a colorful addition to any meal! However, beyond their aesthetic appeal, beets also offer a range of health benefits, including potential benefits for individuals with diabetes.
In this article, we’ll explore the link between beets and diabetes, and how this nutritious root vegetable may help manage blood sugar levels. So, whether you’re a beet lover or a curious skeptic, read on to learn more about this fascinating and potentially beneficial vegetable.
What are Beets?
Beets, also known as beetroot, are a root vegetable that belongs to the Chenopodiaceae family, which also includes spinach and chard. They are round or cylindrical in shape with a dark red, purple or golden-yellow outer skin and a sweet and earthy flavor.
Beets, having a vibrant hue, are a rich source of nutrients such as folate, potassium, manganese, and vitamin C, and are also a good source of dietary fiber. They are commonly consumed in salads, pickled, roasted, or boiled, and can also be used as a natural food coloring.
Beets are popularly used as a natural dye and have been used to color fabrics and even hair. Besides, beets have long been a popular vegetable in many cuisines as well. It is because they are not only delicious and colorful, but also offer a wide range of health benefits.
For example, beets have been used for centuries in traditional medicine to treat a variety of ailments, including digestive issues and high blood pressure. Most importantly, the red pigment in beets, called betanin, has been shown to have anti-inflammatory and antioxidant properties, and may have a protective effect against certain types of cancer.
Nutrition Profile of Beets
Beetroots are generally low in calories and high in nutrients. Here is a quick breakdown of their nutritional profile. One cup of raw beets contains;
- Calories: 59 calories
- Protein: 2 grams
- Fat: 0.2 grams
- Carbohydrates: Beets are high in carbohydrates, with around 13 grams of carbs per cup. However, they are also high in fiber, which helps to slow down the absorption of these carbs into the bloodstream.
- Folate: 34% of the daily recommended intake
- Vitamin C: 6% of the daily recommended intake
- Potassium: 11% of the daily recommended intake
- Manganese: 22% of the daily recommended intake
- Iron: 4% of the daily recommended intake
- Magnesium: 6% of the daily recommended intake
Sugar in Beets
Besides these, beets are known to be relatively high in natural sugar content, particularly fructose. One cup of raw beets contains around 9 grams of sugar, which is equivalent to about 2 teaspoons. However, it’s important to note that this sugar in beets is natural and not added sugar, so it doesn’t have the same negative health effects as added sugars. Additionally, beets are also a good source of fiber, which can help to slow down the absorption of sugar into the bloodstream and prevent spikes in blood sugar levels.
It must be noted that the number of added sugars in beet products such as beet juice or beet powder is likely to be minimal or nonexistent, as these products are typically made from whole beets with no added sugars.
Beets and Diabetes
To simply answer the subject in question, beets are beneficial for diabetic patients. How? Let’s find out.
Studies have shown that beets may have a positive impact on blood sugar levels in individuals with diabetes. One of the key compounds found in beets is a type of antioxidant called betalains, which have been shown to have anti-inflammatory and antioxidant properties. These properties may help improve insulin sensitivity, which can lead to better blood sugar control.
In addition to their antioxidant properties, beets also contain a high amount of fiber. Fiber is important for people with diabetes because it can help slow down the absorption of glucose, preventing spikes in blood sugar levels. Moreover, beets have a low glycemic index, which means they have a slower impact on blood sugar levels compared to high-glycemic foods such as white bread or sugary drinks.
Another way beets may benefit individuals with diabetes is by reducing oxidative stress in the body. Oxidative stress is a condition where there is an imbalance between free radicals and antioxidants in the body, leading to cellular damage. This type of damage can contribute to the development of chronic diseases such as diabetes. However, beets’ high levels of antioxidants can help counteract this damage, potentially reducing the risk of diabetes and other chronic diseases.
Thus, it won’t be wrong to say that beets are a nutritious and flavorful vegetable that may offer health benefits for individuals with diabetes. While more research is needed, studies suggest that beets may help improve blood sugar control, reduce inflammation, and promote overall health.
Whether enjoyed roasted, boiled, or blended into a smoothie, beets are a delicious way to incorporate more vegetables into your diet and potentially improve your health!
Other Benefits of Beets
Beside sugar control, beets have many other benefits as well. Some of them are given below.
Rich in nutrients – Beets are packed with essential vitamins and minerals, including folate, potassium, vitamin C, and fiber.
May help lower blood pressure – Studies suggest that the nitrates in beets may help to relax blood vessels and improve blood flow, leading to a reduction in blood pressure.
Can boost exercise performance – The nitrates in beets can also improve oxygen delivery to muscles, which may enhance endurance and performance during physical activity.
May help reduce inflammation – The antioxidants in beets, including betanin and betaine, may help to reduce inflammation in the body.
May improve digestion – The high fiber content in beets can promote regularity and improve digestive health.
Can support liver health – Beets contain compounds that support liver function and may help to reduce the risk of liver damage.
May have anticancer properties – Studies suggest that the antioxidants and anti-inflammatory compounds in beets may have potential anti-cancer effects.
Can boost brain health – The nitrates in beets may also improve blood flow to the brain, potentially enhancing cognitive function and reducing the risk of cognitive decline.
May help regulate blood sugar – The fiber in beets can help to slow the absorption of sugars into the bloodstream, potentially helping to regulate blood sugar levels.
May support weight loss – Beets are low in calories and high in fiber, which can help to promote feelings of fullness and support weight loss efforts.
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Incorporating beets into diet
In order to acquire all these benefits, you must know the safe inclusion of beets into your diet. Don’t worry, we’ve figured that out for you.
Here is how you can get maximum benefit from beets.
- Roasted beets: Roasting beets brings out their natural sweetness and adds a delicious caramelized flavor. Simply toss sliced beets in olive oil, salt, and pepper and roast in the oven until tender.
- Beet hummus: Add roasted or canned beets to your favorite hummus recipe for a vibrant and nutritious twist on this classic dip.
- Beet salad: Toss cooked and cooled beets with salad greens, goat cheese, and walnuts for a delicious and nutritious salad.
- Beet smoothie: Blend cooked or canned beets with yogurt, frozen berries, and a touch of honey for a nutrient-packed smoothie.
- Beet soup: Make a warming and comforting beet soup by simmering cooked beets with vegetable broth, onion, and garlic.
- Beet chips: Slice raw beets thinly and bake in the oven for a healthy and crunchy snack.
- Beet risotto: Add chopped beets to your favorite risotto recipe for a beautiful and nutritious twist on this classic Italian dish.
- Beet juice: Juice raw beets with other fruits and vegetables for a nutritious and refreshing drink.
Final say
In conclusion, beets may offer several potential benefits for individuals with diabetes. While beets are a relatively high-carbohydrate vegetable, they are also low on the glycemic index and contain a variety of beneficial nutrients and compounds that may help to improve blood sugar control and reduce the risk of diabetes-related complications. Additionally, the fiber in beets can promote satiety and improve digestive health, while the nitrates and antioxidants in beets may have potential cardiovascular and anti-inflammatory benefits.
However, it’s important to keep in mind that individual responses to dietary changes can vary, and it’s always a good idea to speak with a healthcare provider before making any significant dietary changes, especially if you have diabetes or other health conditions.
