Is Beetroot Good for Diabetes? 8 great Benefits You Should Know of!

Diabetes is a chronic disease that requires you to be cautious about what you eat. This helps to control your blood sugar level [1]. Among healthy vegetables, beetroot is the best high-fiber food for diabetes care.

Beetroot is rich in

• Fiber
• Folate
• Potassium
• Iron
• Vitamin C

The nutrient content in this root vegetable has various health benefits. But the question remains, can diabetics eat beetroot? The answer is yes! Researchers have found this root vegetable in diabetes control especially beneficial [2]. Read on to understand how beetroot helps people stay healthy with diabetes.

Additional Read: 8 Best Green Vegetables for Diabetics to Add to Their Diet

Is Beetroot Good for Diabetes?

Yes, beetroot is great for diabetics as it helps with the following. 

Lowers Blood Sugar

Although beetroots have natural sugars, they don’t get converted into glucose quickly. The vegetable is rich in fiber, potassium, and folate which are good for people with diabetes. Its phytochemicals have a regulating effect on blood glucose and insulin. Further, doctors suggest this root vegetable juice for diabetes as it contains betalain and neo betanin nutrients that aid in reducing glucose levels. In fact, a study found that drinking 225 milliliters of beetroot juice significantly suppresses post-meal glucose levels [3].

Reduces Complications of Diabetes

Diabetes can lead to health complications such as kidney failure and heart attack. It can damage your blood vessels and affect your eyes, heart, and other organs. The antioxidants in beetroots can lower the risk of complications from diabetes including:

• neuropathy
• cardiovascular disease
• retinopathy
• kidney disease
• Decreases oxidative stress

Antioxidants in this root vegetable help reduce free radicals that cause cellular damage. Oxidative stress occurs when free radicals cause such damage. Beetroot reduces the risk of oxidative stress and thus helps prevent diseases. Oxidative stress leads to conditions like cancer and heart disease. Some compounds in beetroot reduce inflammation that can cause several health conditions. 

Lowers Blood Pressure

Most people with diabetes, especially type 2 diabetes, experience high blood pressure. Researchers believe that this root vegetable or its juice can help maintain your blood pressure. The nitrates in beetroot widen blood vessels and promote blood flow. Thus, it reduces blood pressure if you suffer from hypertension. This root vegetable juice is also said to lower your systolic blood pressure. A study found that drinking one cup of beetroot juice daily reduces blood pressure in people with hypertension [4].

Improves Blood Circulation

Diabetes can lead to the damage of blood vessels. This can form blood clots and interrupt blood circulation. This is why this root vegetable is highly recommended for people with diabetes. It helps improve blood circulation in the body. The nitrates in beetroot help blood vessels and promote blood flow. 

Reduces the Risk of Nerve Damage

Nerve damage is one of the symptoms of diabetes.  A review published in the International Journal of Endocrinology suggests that a type of antioxidant named alpha-lipoic acid found in beetroots helps diabetics by reducing nerve damage [5]. The high nitrate content in beetroots can also improve cognitive function in diabetics.

Increase Insulin Sensitivity

Beetroot juice can increase insulin sensitivity in people with diabetes. This helps lower blood glucose levels. Certain metabolites present in beetroots may reduce insulin resistance. According to a study, consuming beetroot with carbohydrates lowered insulin resistance in people who were obese [6]. Another study reported that having beetroot juice during a meal had lower glucose and insulin responses after meals in healthy people.

Improves Your Ability to Exercise

Physical activity makes your body more sensitive to insulin. This helps you manage diabetes better. It also helps with managing blood glucose and reduces nerve damage and risk of heart disease [7]. Exercising is important for diabetics as they are more prone to chronic illnesses. Drinking beetroot juice increases exercise tolerance by improving your muscles’ ability to use oxygen. 

Additional Read: 6 Top Diabetics Exercises for People Who Have High Sugar

So, make sure to eat raw beetroot or drink beetroot juice for diabetes management. 

For better diabetes care, go for the Aarogya Care Diabetes Care Plus plan on Bajaj Finserv Health. This plan helps you manage diabetes stress-free. Opt for it to get exclusive benefits like reimbursement on doctor consultation and lab tests, teleconsultations, and network discounts in partner hospitals and labs across India.