Per 100g Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/beetroot-vegetable

Beetroot vegetable

CARBS

10g

PROTEINS

1.6g

FATS

0.2g

Beetroot is higher in carbohydrates than other vegetables, making it less advisable for a strict low-carb diabetes diet.

Quantity: 100g

Glycemic Index: 61

Glycemic Load: 5

Fiber: 2.8g

Key Nutrients: Folate, manganese, potassium

Health Impact: Beetroot's moderate glycemic index and carbohydrate content can cause moderate blood sugar spikes, particularly in raw form.

💉 Suggested Bolus

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

🍽️ Best Paired With (Veg)

Spinach Salad – High in fiber and low in carbs, helping to stabilize blood sugar levels when paired with beetroot.
Grilled Zucchini – Low in carbohydrates and pairs well with beetroot for a filling, low glycemic index meal.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Provides high-quality protein that helps to moderate blood sugar spikes when consumed with beetroot.
Baked Salmon – Rich in omega-3 fatty acids and protein, supporting blood sugar control when paired with beetroot.

🥄 Smart Substitutes

Cucumber – Lower in carbohydrates and provides hydration with minimal impact on blood sugar levels.
Celery – Very low in carbs and can help in maintaining stable blood glucose levels.
Radishes – Low in carbohydrates and can add crunch and flavor without significantly raising blood sugar.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the digestion of beetroot starts.
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 diabetes community find that incorporating moderate amounts of beetroot into a meal with plenty of protein and healthy fats can help manage post-meal blood sugar spikes effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Combine beetroot with high-fiber, low-carb vegetables and healthy fats to slow glucose absorption.

🤔 FAQs about Beetroot vegetable

Can beetroot be part of a low-carb diet for diabetes?

Yes, in moderation. Beetroot contains natural sugars, but its high fiber content can help manage blood sugar levels when consumed as part of a balanced meal.

What is the best way to consume beetroot for minimal blood sugar impact?

Eating beetroot raw or lightly cooked, paired with foods high in protein and healthy fats, can minimize its impact on blood sugar.

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