Does Beetroot Help Control Diabetes?
- 0.0.1 Introduction
- 1.1 Helps lessen blood sugar and insulin-
- 1.2 Reduces the risk of diabetes complications –
- 1.3 Lowers Blood Pressure –
- 1.4 Improves Blood Circulation –
- 1.5 Lessens the risk of nerve damage –
- 4.0.1 Conclusion
Being a person with diabetes comes with a whole set of restrictions on what to consume and what to avoid. So, is beetroot beneficial for people with diabetes? Beetroot is considered a superfood for its numerous health benefits and has been gaining popularity. This plant helps treat fever, constipation, high cholesterol, etc. It is also full of nutrients and fiber.
Beetroot is considered one of the best vegetables for diabetics as it is high in potassium and folate. Other nutritional benefits of beets are that they offer all the Vitamin B complex your body needs, calcium, iron, magnesium, zinc, and potassium. Now, let us understand its health benefits for diabetic patients and how it can benefit them.
Advantages of Beetroot for Diabetes
If you are still wondering, “is beetroot good for diabetes”, let us answer your question and explain the numerous health benefits of beetroot. Take a look:
Helps lessen blood sugar and insulin-
Beetroots are rich in phytochemicals that have a regulating impact on glucose and insulin. As per a study, consumption of 225 ml of beetroot juice or ½ cup of beetroot results in a suppression of post-meal glucose levels.
Reduces the risk of diabetes complications –
Diabetes can damage your small and large blood vessels, which can lead to complications that might affect your kidneys, heart, eyes or any part of your body. Beets comprise antioxidants that lessen oxidative tension and free radicals in the body. The lesser the free radicals, the lesser the risk of diabetes complications.
Lowers Blood Pressure –
Beetroot is considered one of the best vegetables for diabetes, as it helps control blood pressure. The nitrate it contains broadens your blood vessels and augments your blood pressure. Therefore, it lessens blood pressure if you have hypertension. Most diabetic people experience high blood pressure, so eating beet or drinking its juice can maintain blood pressure.
Improves Blood Circulation –
Diabetes can cause damage to the blood vessels, creating blood clots and lowering blood circulation. This is where beetroot comes into the picture, as it contains nitrates that help improve blood circulation. Also, beets have nutrients like betalain and neo betanin that help lower blood sugar levels and improve insulin sensitivity.
Lessens the risk of nerve damage –
One of the leading symptoms of diabetes is nerve impairment. Eating beetroots can save you from this problem as beets have alpha-lipoic acid, an antioxidant that helps subside nerve damage and improve cognitive functions in diabetic patients.
Beetroot Nutritional Benefits
Beetroot is considered one of the best vegetables for diabetics due to the numerous nutritional benefits it offers. Take a look:
|l. No.||Nutrients in 100 g beetroot||Amount available|
|19.||Vitamin C||4.9 mg|
|20.||Vitamin A||33 IU|
|21.||Vitamin B6||0.067 mg|
|22.||Vitamin B1||0.031 mg|
|23.||Vitamin B3||0.334 mg|
|24.||Vitamin B2||0.04 mg|
|25.||Vitamin B5||0.155 mg|
|26.||Vitamin K||0.2 µg|
|27.||Vitamin E||0.04 mg|
Is Beetroot Good for Diabetes?
As explained above, beetroot is good for diabetes for its several health benefits, but excess of everything is bad. Therefore, you should consult your dietitian and ask how much of it you can include in your diet. But, just like all other food, eat it in moderation.
According to the research, diabetic people should try to consume beetroot in juice form. It would be best if you drank the juice in the morning so that it can transform the glucose slowly in your body and provide the required energy throughout the day.
Ways to Consume Beetroot
Here are a few ways you can include beetroot in your daily diet-
- Juice- If you have a high blood sugar level, it is recommended to intake beetroot juice as it aids slow down the conversion of glucose into energy.
- In salad- You can also eat it in the form of salad by cutting it into small pieces and mixing it with other vegetables you like such as carrot, cucumber, sprouts, pepper, tomatoes, etc.
- Yogurt Dip- Take yogurt and grate some beetroot in it; add spices of your choice, and this healthy and tasty dip is ready.
- Soup- You can also put beetroot in the vegetable soup if you don’t want to eat it directly.
Best Time to Consume Beetroot
By now, you should have got the answer to the question, “Is beetroot good for diabetes?” But, do you know the best time to consume it? You can either eat it as a post or pre-workout snack or include it in your lunch as it helps improve the fibre in your body.
Beetroot is full of nutrition, so it is recommended to include it in your daily diet but remember you should not overeat it. Excess consumption of beets for diabetic and non-diabetic people can increase the risk of kidney stones as they are pretty high in oxalates which may promote kidney stone formation. So eat this superfood in a small quantity daily and enjoy its benefits.