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Beetroot
CARBS
9g
PROTEINS
1.6g
FATS
0.2g
Quantity: 100g
Glycemic Index: 64
Glycemic Load: 5
Fiber: 2.8g
Key Nutrients: Folate, manganese, potassium, vitamin C
Health Impact: Beetroot has a moderate glycemic index and load, which can lead to a gradual rise in blood sugar levels. Its fiber content helps in slowing down digestion and reducing the risk of blood sugar spikes.
💉 Suggested Bolus
Consider consuming beetroot as part of a balanced meal to minimize blood sugar spikes.
🍽️ Best Paired With (Veg)
- Grilled Portobello Mushrooms – Low in carbs and pairs well with many dishes
- Zucchini Noodles – Low-carb alternative to pasta, can be a great base for various sauces
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Lean protein option that complements many low-carb dishes
- Salmon Fillet – Healthy fats and protein, pairs well with low-carb sides
🥄 Smart Substitutes
- Cauliflower – Low in carbs and can be used in place of beetroot in many recipes
- Radishes – Crunchy texture and low in carbs, can add a similar color to dishes
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar
- 30–60 min: Minimal impact on blood sugar
- 2–3 hr: Minimal impact on blood sugar
— BCDF community member
🧠 Lowering Impact Tip
Pair beetroot with protein and healthy fats to lower the overall glycemic impact.
🤔 FAQs about Beetroot
Can I eat beetroot if I have diabetes?
While beetroot is a nutritious vegetable, it is higher in carbs which can impact blood sugar levels. It's recommended to consume in moderation and consider lower-carb alternatives.
What are some low-carb alternatives to beetroot?
Cauliflower, radishes, and zucchini are great low-carb substitutes that can be used in various dishes in place of beetroot.
Download the Full Metabolic Intelligence Report (PDF)
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