Beets are frequently described as a superfood. For generations, this jewel-colored root vegetable has been used to treat anything from constipation to fever. It contains a wide range of vital nutrients.
In this article, we’ll look at what beets are, their health advantages, and, most importantly, whether or not beets are good for diabetes.
The table beet, garden beet, red beet, dinner beet, or golden beet is the taproot section of a beet plant, commonly referred to as beets in North America, while the food is referred to as beetroot in British English.
It’s one of the numerous cultivated Beta vulgaris cultivars developed for their culinary taproots and leaves (sometimes known as beet greens), and it’s classed as B. vulgaris subsp. vulgaris Conditiva Group.
Beetroot was domesticated in the ancient Middle East, where it was produced by the Ancient Egyptians, Greeks, and Romans for their greens.
Are beets good for diabetes?
Beets are good for diabetics. As a diabetic, eating beetroot helps to reduce diabetes complications such as nerve and eye damage.
Beets include alpha-lipoic acid, which helps people with high blood sugar levels avoid nerve damage. Betalain and neobetanin are nutrients that help reduce blood sugar and enhance insulin sensitivity.
Benefits of beets for diabetic people
As stated earlier above, beets are good for people who have diabetes. Beets have been demonstrated in various studies to have a variety of potential benefits that can help lessen the consequences of diabetes.
Let’s take a look at how beets are good for people with diabetes.
Chronic illness risk is reduced.
Foods high in antioxidants, such as beets, have been demonstrated to help prevent disease, according to the National Center for Complementary and Integrative Health.
Antioxidants battle free radicals, which can harm cells, and hence help to prevent disease. Oxidative stress is cellular damage induced by free radicals. It has been related to a number of major disorders, including heart disease and cancer.
Beets contain up to 1.7 millimoles of antioxidants per 3.5 ounces, including betalains, a type of antioxidants responsible for their crimson hue. They also include additional anti-inflammatory chemicals, which have been connected to major medical disorders.
These properties of beets make it good for diabetics.
Reduced blood sugar and insulin levels
Beets include phytochemicals that have been demonstrated to regulate glucose and insulin levels in humans. The effects of beetroot juice on blood glucose levels after eating were studied in a 2014 study.
The study found that drinking 225 milliliters of beetroot juice (about 1/2 cup) led to a considerable reduction in post-meal glucose levels.
Blood pressure reduction
People with high blood pressure may benefit from eating beets or drinking beet juice, according to research. People with diabetes, especially those with type 2 diabetes, are more likely to have high blood pressure.
The pressure-lowering action of beet juice is attributed to the presence of nitrates. These nitrates help blood arteries enlarge, allowing more blood to flow through them.
According to a new study published in the journal Hypertension, consuming a cup of beet juice every day reduced blood pressure significantly in persons with hypertension.
The study included 64 patients with high blood pressure, ranging in age from 18 to 85. Half of the individuals were on medication for their disease but were unable to meet their blood pressure goals.
The remaining half had not yet been treated.
The researchers discovered that the 34 patients who drank a cup of beet juice every day for four weeks had a substantial reduction in blood pressure of 8/4 millimeters of mercury (mmHg). These reductions were not seen in those who drank a nitrate-free juice drink. The flexibility of blood vessels improved by 20% in patients who received beet juice.
Increasing workout efficiency
Beet juice may also boost the ability of muscles to take up oxygen during physical activity and improve exercise tolerance, according to research. Exercise can help reduce the risk of heart disease and other cardiovascular illnesses and halt their progression. This is especially beneficial to diabetics, who are at a higher risk of developing these illnesses.
Nerve damage reduction
According to a 2012 assessment of published studies, alpha-lipoic acid, an antioxidant present in beets, may help diabetics prevent nerve damage.
Diabetes can cause nerve damage. However, the advantages may be confined to alpha-lipoic acid injections.
Beetroot Consumption Options
Beets are eaten in a variety of ways. If you don’t know what to do with your beets. Here are three easy methods.
For a delicious summer salad, chop beets with other veggies of your choice, such as carrots, bell peppers, onions, tomatoes, and cucumber.
If you have high blood sugar, you should drink beet juice. The conversion of glucose into energy is slowed by beet juice.
Dip in Yogurt
Combine grated boiled beets with yogurt. Your beetroot dip is done when you add the spices of your choice.
When is the best time to eat beetroot?
If you’re not sure when is the best time to consume beets, here’s a brief guide.
- Beets can be eaten as a pre- or post-workout snack to provide an energy boost.
- Increase your fiber intake by including it in your lunch.
Risks of Beetroot Overconsumption
Beetroot, while generally well tolerated, can raise the risk of kidney stones. As a result, you must be cautious not to overeat your beet. Beetroots can turn your urine pink or scarlet, leading you to believe its blood.
Frequently asked questions (FAQs)
Yes, a diabetic can consume beets and carrots. Dietary fiber, iron, and potassium are abundant in each of these veggies. They aid in lowering blood pressure, reducing nerve damage, and increasing immunity.
Both vegetables have a low glycemic index, which helps to keep blood sugar levels in check.
Beets are beneficial to diabetic pregnant mothers. The high fiber, folate, and iron content help to increase hemoglobin levels and enhance bowel movement.
This keeps your blood sugar levels under control.
Beetroot is high in antioxidants and minerals that have been shown to improve overall health.
Consumption of beets is very good for diabetics. Beets help to prevent typical diabetes problems such as nerve and eye damage.