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Being a diabetic comes with its own sets of restrictive eating. But, worry not, beetroots are not entirely restricted. Here is a quick run-through about how beetroot is good for diabetes and how your health can benefit by eating this lovely veggie.
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Beetroot: Nutritional Profile
Often known as a superfood, the jewel-coloured beetroots are rich in a variety of essential nutrients. You can get all your vitamin B complex from beets like B1, B2, B3, B5, B6. Beets contain important minerals like iron, calcium, magnesium, potassium, and zinc. The nitrates present in beets keep your blood vessels healthy. Beetroots have a glycemic index (GI) score of 61. Beets are rich in antioxidants like caffeic acid, rutin, epicatechin. High levels of folate and soluble fibre make this root vegetable a healthy food of choice.
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Advantages of Beetroot for Diabetes
Consuming beetroot as a diabetic patient helps lower the complications of diabetes like nerve damage and eye damage. The alpha-lipoic acid present in beets reduces nerve damage in people with high blood sugar levels. Nutrients like betalain and neo betanin help lower your blood sugar levels and improve insulin sensitivity.
Ways to Consume Beetroot
Beetroots are devoured in many ways. If you are in a fix of how to eat your beet, read on to know 3 easy ways.
1. Beet Juice
Drink beet juice if you are a patient with high blood sugar levels. Beet juice helps slow down the conversion of glucose into energy.
2. Salad
Chop some beetroot with other vegetables of your choice like carrots, bell peppers, onions, tomatoes, cucumber for a refreshing summer salad.
3. Yogurt Dip
Grate boiled beetroot and mix in some yogurt. Add spices of your choice and your beetroot dip is ready.
Best Time to Consume Beetroot
If you are unsure of the right time to eat beets, here is a quick fix for you.
- Eat beets as a pre or post-workout snack for that much-needed energy boost.
- Add it to your lunch to improve your fibre intake.
Risks of Overconsumption of Beetroot
Although well-tolerated, beetroot can pose an increased risk of kidney stones. Hence you need to be careful not to overeat your beet. Beetroots may make your urine pink or red and confuse you for thinking it is bloody urine.
Other Health Benefits of Beetroot
Apart from being beneficial for diabetic patients, beetroots have numerous other benefits. They are as follows:
- Helps reduce blood pressure levels
- Improves your digestion
- Increases your exercise performance and energy levels
- Helps relieve fatigue
- Rich in folic acid, which is essential for foetal growth in the uterus
- Helps delay osteoporosis
- Improves anaemia by increasing your haemoglobin levels
- Betacyanin present in beets helps slow the growth of tumours
- Beets are a great laxative due to their soluble fibre content
- Boosts brain power and improves brain functions
Don’t Have Time To Read?
- Beetroots are rich in nitrates and antioxidants that help keep your blood vessels healthy.
- Beets help regulate your blood sugar levels and improve insulin sensitivity.
- Eat it raw or juice it with other vegetables for maximum benefits.
- Use the Phable Care app to solve your queries related to diabetes and consult specialty physicians for proper guidance.
Friendly Asked Questions
Yes. The phytochemicals present in beets help control blood sugar levels and improve insulin sensitivity. Since they are high in antioxidants, they can help prevent diabetes complications like nerve damage and eye damage and in general disease prevention.
Yes, a sugar patient can eat beetroot and carrot. Both these vegetables are rich in dietary fibre, iron, and potassium. They help lower your blood pressure levels, reduce nerve damage, and boost immunity. Both veggies have a low glycemic score that helps regulate blood sugar levels.
Beets are good for pregnant women with gestational diabetes. The rich fibre content, folates, and iron content help boost haemoglobin levels and improve bowel movement. This keeps a check on your blood sugar levels.