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https://www.bluecircle.foundation/food/cooked-beetroot
Cooked beetroot
CARBS
10g
PROTEINS
1.6g
FATS
0.2g
Cooked beetroot is higher in carbohydrates and may not be ideal for a strict low-carb diet aimed at managing diabetes.
Quantity: 100g
Glycemic Index: 65
Glycemic Load: 6
Fiber: 2g
Key Nutrients: Folate, manganese, potassium
Health Impact: May cause moderate blood sugar spikes due to its carbohydrate content and medium glycemic index.
💉 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 into the bloodstream.
- Grilled Tofu – Provides protein without additional carbs, supporting blood sugar control.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Lean protein helps moderate blood sugar spikes and provides satiety.
- Baked Salmon – Rich in omega-3 fatty acids and protein, aiding in blood sugar regulation.
🥄 Smart Substitutes
- Cucumber – Lower in carbohydrates and provides hydration with minimal impact on blood sugar levels.
- Radishes – Low in carbs and can add crunch and flavor without significantly raising blood glucose.
- Celery – Very low in carbohydrates and calories, helping to maintain stable blood sugar levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the body begins to digest the food.
- 30–60 min: A moderate rise in blood sugar could occur due to the natural sugars in beetroot.
- 2–3 hr: Blood sugar levels should begin to stabilize as the body continues to metabolize the beetroot.
“Many in the low-carb community find that focusing on non-starchy vegetables and lean proteins helps manage glucose levels more effectively than diets higher in carbohydrates.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber or high-protein foods to slow glucose absorption.
🤔 FAQs about Cooked beetroot
Can I eat beetroot on a low-carb diet?
Beetroot can be included in moderation due to its higher sugar content compared to other vegetables.
What are the best ways to prepare beetroot to minimize blood sugar impact?
Eating beetroot raw or lightly cooked without added sugars or high-carb dressings can help minimize its impact on blood sugar.
