Per 100 Grams Raw — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/beet-root

beet root

CARBS

10g

PROTEINS

1.6g

FATS

0.2g

Beetroot is higher in carbohydrates than many other vegetables and may not be ideal for a strict low-carb diet for diabetes management.

Quantity: 100g

Glycemic Index: 61

Glycemic Load: 5

Fiber: 2.8g

Key Nutrients: Folate, manganese, potassium

Health Impact: Beetroot has a moderate glycemic index and can cause blood sugar levels to rise if consumed in large quantities. Its fiber content can moderate the rate of glucose absorption.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus if using insulin.

🍽️ Best Paired With (Veg)

Avocado Salad – High in healthy fats which can help slow the absorption of sugars.
Grilled Tofu – Provides protein without adding carbohydrates, aiding in blood sugar control.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – Lean protein helps balance the meal and minimize blood sugar spikes.
Baked Salmon – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.

🥄 Smart Substitutes

Cauliflower – Lower in carbs and can be prepared in various ways to mimic textures and flavors similar to beetroot.
Radishes – Much lower in carbohydrates and can provide a similar crunch and slightly spicy flavor.
Zucchini – Low in carbohydrates and versatile, suitable for salads or cooked dishes.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as digestion begins.
30–60 min: Moderate rise in blood sugar due to natural sugars in beetroot.
2–3 hr: Blood sugar begins to stabilize as the fiber content helps to moderate absorption.

“Many in the low-carb community find that focusing on whole, unprocessed foods and avoiding starchy vegetables helps maintain better glucose control.”
— BCDF community member

🧠 Lowering Impact Tip

Consume beetroot in moderation, pair it with high-fiber or high-protein foods to slow glucose absorption.

🤔 FAQs about beet root

Can I eat beetroot on a low-carb diet?

Beetroot is higher in carbs than some vegetables but can be consumed in moderation, especially when balanced with fats and proteins.

What are the best ways to prepare beetroot to keep it low-carb?

Opt for roasting or grilling with healthy fats and combine with other low-carb vegetables.

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