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Beetroot

CARBS

PROTEINS

1.6g

FATS

0.2g

Advisable for a low-carb diabetes approach.

Quantity: 100g

Glycemic Index: 64

Glycemic Load: 5

Fiber: 2.8g

Key Nutrients: Vitamin C, Folate, Potassium

Health Impact: Beetroot has a moderate glycemic index, so it can cause a slight increase in blood sugar levels. However, its glycemic load is low, which means the overall impact on blood sugar is minimal. Pairing beetroot with protein and healthy fats can help slow down digestion and minimize blood glucose spikes.

💉 Suggested Bolus

Consider pre-bolusing insulin before consuming beetroot to match the digestion time and minimize post-meal spikes.

🍽️ Best Paired With (Veg)

Grilled Portobello Mushrooms – Low in carbs and can be a hearty replacement for beetroot in dishes.
Zucchini Noodles – Low in carbs and can be used as a base for various dishes instead of beetroot.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – High in protein and low in carbs, pairs well with non-starchy vegetables.
Salmon Fillet – Rich in omega-3 fatty acids and low in carbs, a healthy option for a meal.

🥄 Smart Substitutes

Turnips – Lower in carbs and can be roasted or mashed as a substitute for beetroot.
Radishes – Crunchy texture and low in carbs, can be used in salads or pickled.

⏱ 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

“Many in the low-carb diabetes community find that replacing high-carb vegetables like beetroot with lower-carb alternatives helps in better blood sugar management and overall health.”
— BCDF community member

🧠 Lowering Impact Tip

Pair with protein and healthy fats to slow down digestion.

🤔 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.