Are beets good for diabetes?

Beetroots are qualified among those 'superfoods' by the amount of research conducted to find its potential health benefits. Most vegetables are great for diabetics and are always a part of a healthy diabetes diet plan. However, certain root vegetables that are high in natural sugars are not included for fear that they could cause a spike in blood glucose levels. 

Beets' leaves and roots were the most important reason to grow them. Among all of the varieties of beets, sugar beet has white flesh and a leafy vegetable called chard. Beets are generally deep red, but its variations arrive in white, golden, stripy white and red colors. Beets are abundant in potent antioxidants and nutrients which have been connected to a range of health benefits.


See: Beat Sugar Detox Symptoms and Feel Better

Beets benefits for diabetes

Here is a look at the health benefits of beets, including the positive effects of beets for those who have diabetes.


Lower blood glucose and insulin

Beets are full of phytochemicals that have been demonstrated to have a regulating effect on insulin and glucose in humans. A 2014 research researched the effects of beetroot juice on blood sugar levels after ingestion. The study showed that drinking about a 1/2 cup of beetroot juice caused a substantial reduction of post-meal sugar levels.


Lower risk of chronic illness

According to the NCCIH ( National Center for Complementary and Integrative Health), foods that are high in antioxidants, like beets, have been proven to be beneficial in preventing illness. Antioxidants help prevent disease by fighting free radicals, which can damage cells. Cell damage due to free radicals is known as oxidative stress. This damage has been associated with a range of severe ailments like heart disease and cancer.

Beets contain around 1.7 millimoles of antioxidants per 3.5 oz, including a group of antioxidants called betalains. These are accountable for their red color. They also contain other chemicals that suppress inflammation, which has also been associated with severe health problems.


Lower risk of diabetic complications

Diabetes causes damage to your blood vessels. This contributes to complications that may affect many parts of the body like the eyes, kidneys, feet, and heart. Research highlights that antioxidants, such as those found in beets, decrease the risk of diabetes complications, including:

- retinopathy

- kidney disorder

- cardiovascular disease

- reduced insulin resistance

- neuropathy and diabetic foot disease

There is some evidence that among the metabolites found in large concentrations in beets may decrease insulin resistance. The identical metabolite is found in human blood levels but is reduced in people with prediabetes, insulin resistance, and cardiovascular risk factors than in healthy folks. According to a 2017 research study, obese participants who consumed beet juice with carbs demonstrated reduced insulin resistance than nonobese participants indicating that obese people may reap the benefits of consuming beets and other nitrate-rich foods.



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Do beets raise blood sugar levels?

Can beets raise your blood glucose?

Diabetics have to keep blood glucose, nutritious diet, exercise, and positive lifestyle habits. Beets assist them in lowering blood pressure, reducing nerve damage, and in enhancing exercise performance. Beets are high in fiber, nitrate content, folate, potassium, and metabolites. Even though their glycemic index is 64, the natural sugars in beetroot do not easily convert into glucose fast. This delayed action causes the absence of a spike in blood sugar levels.

Beetroot juice enhances cognitive function in diabetics. A study was done at the NIHR Exeter Clinical Research Center to study the impact of dietary nitrate on blood pressure and insulin sensitivity in type 2 diabetes. Researchers found that dietary nitrate-rich beetroot juice used for clinical trials enhanced cognitive functioning in patients with type 2 diabetes. Beets are even better for people with diabetes who suffer from high blood pressure, high cholesterol, or are at risk of cardiovascular diseases.

Beetroot for diabetes is an outstanding treatment to improve insulin sensitivity and protect against oxidative stress-induced changes since it's abundant in both betalain and neo betanin. These two nutrients help lower glucose levels, which is beneficial for diabetics. Beets are a healthy natural option for those at risk for prediabetes, insulin resistance,  diabetes type 2, and cardiovascular diseases also.


Lowering blood pressure:

Type 2 diabetics will commonly have high blood pressure. Beetroot has proven that its blood pressure-lowering effect, due to the nitrates within it. Nitrates improve blood circulation and help improve the ability of blood vessels to enlarge.

In a recent study published in the journal Hypertension, researchers found that a substantial drop in blood pressure is observed when high blood pressure sufferers consumed one cup of beet juice every day. The targeted blood pressure rates weren't attained by half of the participants who were taking the drugs for their ailments. The other half hadn't yet received treatment.


Reduce Nerve Damage:

A 2012 review shows that alpha-lipoic acid, an antioxidant Helps for diabetics to decrease nerve damage, which causes numbness and pain in the feet and hands. Some studies also show that Lipoic acid in beets may prevent cells from damage due to aging. But the benefits could be limited to injections of alpha-lipoic acid.


Improves Exercise Performance:

Exercise helps decrease the risk of diabetes individuals from heart disease and other cardiovascular ailments. A study indicates that beetroot juice enhances the ability of muscles to consume oxygen during exercise and improves exercise tolerance. Beetroots carry only 43 calories per 100-gram serving. Beets are high in antioxidants which clear up free radicals that may harm blood vessels. It's rich in Phytonutrients known as betalains, which help reduce inflammation. It contains zero cholesterol and negligible fat. Beets are packed with nitrates that are considered to benefit blood vessels and nerve cell health.

See: HbA1c test & Normal Level

Best Way To Eat Beetroot For Diabetes

Overcooking of beetroots might be a nutritional loss. Including raw beetroots in the diet is the very best way to get the most health benefit. Beet juice and as a just grated salad serves the purpose. Beet juice may be used in smoothies or cocktails as a base. You can make your beet juice mixes interesting by adding some of the following based on your taste buds:

- carrots

- apples

- coconut

- strawberries

- blueberries

- celery

- ginger

- pineapple

It's always preferable to have a diet consisting of a variety of different kinds of food that provide essential nutrients for good health. The addition of superfoods in your diet provides your health a boost.

High in folate and alpha-lipoic acid, beets can be beneficial for diabetics who suffer from nerve damage. Based on the Society for Biomedical Diabetes Research, alpha-lipoic acid appears to delay or reverse peripheral diabetic neuropathy via its antioxidant properties. Studies have found that drinking beet juice may cure nerve damage and treat both pain and numbness of hands and feet.

With several beet advantages for diabetes, it is a good idea to add beetroot to a diabetic diet. Raw beets work well in salads, adding a deep purple-red color to a plate of salad and eating salads once a day is also a terrific way for diabetics to lose weight.


See: Successful Case of Diabetes Type 2 with Ayurveda

Is beet juice good for diabetes?

Beet Juice for Diabetics alternative

Beet juice allows this vegetable to the most bioavailable form of neo betanin, vitamin E, phenolic acids, ascorbic acid, potassium, carotenes, and phytoestrogens into the body. If you decide to juice beetroots, maintain the skin on as it is packed with fiber for Diabetes Type 2 patients.


Beets Benefits For Diabetic Diet

We can not negate the fact that beetroot is high in organic sugar, so it is ideal for including beets carefully and reasonably into your diabetic diet program. Here are a few suggestions to take advantage of beet advantages for diabetes.

Add beets to your morning salad or drink a glass of beetroot Juice in the day, so the natural sugars convert to sugar slowly and steadily during their day. Avoid eating beets late in the day. While beetroot juice is beneficial for diabetics, make it a point to also eat beets in salads, as entire vegetables contain essential dietary fiber.


See: Diabetic Shock or Severe Hypoglycemia

References

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2. Wickham, K. A., et al. (2019). No effect of beetroot juice supplementation on exercise economy and performance in recreationally active females despite increased torque production [Abstract].   ncbi.nlm.nih.gov/pubmed/30653856

3. Choline: Fact sheet for health professionals. (2019).   ods.od.nih.gov/factsheets/Choline-HealthProfessional/

4. Diabetes and dietary supplements. (2018).  nccih.nih.gov/health/diabetes/supplements#hed5

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6. Listen to your heart: Learn about heart disease. (n.d.).  nhlbi.nih.gov/health-topics/education-and-awareness/heart-truth/listen-to-your-heart

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9. Kapil, V., et al. (2015). Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: A randomized, phase 2, double-blind, placebo-controlled study.  ahajournals.org/doi/full/10.1161/hypertensionaha.114.04675

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RESISTANCE TRAINING ON STRENGTH IN OLDER ADULTS, Wake Forest University Graduate School of Arts and Sciences. https://wakespace.lib.wfu.edu/bitstream/handle/10339/57158/Tweedie_wfu_0248M_10734.pdf

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See: Beets Nutrition Facts, Health Benefits & Side Effects

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