Add Beetroot to Your Diet: An Easy Way for Diabetics to Improve Health - Artinci

Add Beetroot to Your Diet: An Easy Way for Diabetics to Improve Health

Aarti Laxman

Trying to manage your diabetes can feel like a full-time job.

You're weighing your food, counting carbs, and monitoring blood sugar daily. It's exhausting. But what if we told you there's a simple way to improve your health that takes zero extra effort? Just add beetroot to your diet. Seriously, that vibrant purple veggie packs a powerful punch when it comes to benefits for diabetics. In just 100 little words, we'll give you the nitty-gritty on why you need to start eating beets today. Spoiler alert - this is gonna be good. Beetroot can help stabilize blood sugar, lower blood pressure, and fight inflammation. Plus, it tastes great. We're drooling just thinking about it. So skip the salad for dinner tonight and roast up some beets instead. Your body will thank you.

The Health Benefits of Beetroot for Diabetics

Improved Blood Sugar Control

Beetroot is naturally high in compounds like alpha-lipoic acid, antioxidants, and other nutrients that can help lower blood sugar levels and increase insulin sensitivity. Studies show that consuming beetroot juice regularly may decrease fasting blood sugar levels and hemoglobin A1c in people with type 2 diabetes.

Better Brain Health

Beetroot is excellent for cognitive function and the brain. The nitrates in beets actually improve blood flow to the brain, which can help slow age-related mental decline and reduce the risk of dementia. For diabetics, this is important because high blood sugar damages blood vessels and nerves over time. Beetroot may counteract some of this damage and support brain health.

Heart Health

High blood pressure and heart disease are common complications of diabetes. Beetroot is a natural source of nitrates, compounds that can lower blood pressure. Drinking beetroot juice has been shown to significantly reduce both systolic and diastolic blood pressure. The antioxidants in beets also help improve cholesterol levels and blood vessel function. Adding more beetroot to your diet is a simple way for diabetics to boost heart health.

Other Benefits

Beetroot offers additional benefits for diabetics like improved stamina, digestion, and wound healing. The vegetable is also high in fiber yet low in calories, supporting healthy weight management and blood sugar control. Including beetroot in a balanced diabetic diet along with exercise and medication is a safe, natural way to enhance your health, vitality and quality of life.

How Beetroot Helps Control Blood Sugar

Beetroot may be just what the doctor ordered if you're looking for natural ways to help manage your diabetes. This vibrant veg is packed with compounds like nitrates that can actually help improve insulin sensitivity and blood sugar control.

Improves Insulin Sensitivity

The nitrates in beets get converted to nitric oxide in your body, which helps relax and open up your blood vessels. This makes it easier for cells to absorb the insulin and glucose in your bloodstream. Studies show beetroot juice can reduce fasting blood glucose levels and increase insulin sensitivity within just a couple hours of drinking it.

Stabilizes Blood Sugar

Beets are high in antioxidants like alpha-lipoic acid and flavonoids, which help prevent oxidative stress and inflammation in the body that can contribute to high blood sugar and insulin resistance. The fiber in beets also helps slow the absorption of sugar into the bloodstream, preventing the sharp spikes and crashes.

Lowers Blood Pressure

High blood pressure often accompanies diabetes, and beets can help with this too. The nitrates in beets help relax blood vessels and improve circulation, lowering blood pressure. This in turn makes it easier for your cells to get the oxygen and nutrients they need, and for insulin to work effectively.

Adding beetroot and beetroot juice to your diet a few times a week can have real benefits for your health and blood sugar control. So give this sweet, earthy veggie a chance - your body will thank you for it. And the best part is, beets blend into desserts like chocolate cake perfectly, so you don't have to sacrifice taste for health!

Simple Ways to Add Beetroot to Your Diet

Raw and shredded

The easiest way to enjoy beetroot is raw and shredded in a salad. Use a box grater or food processor to grate 1-2 raw beets. Toss with lettuce, nuts, and a light vinaigrette for a simple beetroot salad. The earthy, nutty flavor of raw beets pairs well with tangy or creamy dressings.


Beetroot juice is a popular choice for diabetics and those seeking an invigorating start to their day. Juice 2-3 beets with a juicer or high-powered blender. Strain for a smooth juice or leave as is for a thicker beetroot smoothie. Mix with other veggies like carrots and celery for added nutrition and sweetness. Beetroot juice is high in nitrates which can help lower blood pressure.

Cooked and mashed

For a warm, comforting dish, boil and mash beetroot with potatoes, add spices, shape into tikki, and coat with semolina. Boil 2-3 beets in salted water until tender when pierced with a fork, about 30-45 minutes. Drain, cool, peel and mash with potatoes, bread crumbs, and spices like cumin, coriander and red chili powder. Form into patties and pan-fry in oil until browned and crisp, about 3-4 minutes per side. Serve the beetroot tikki with yogurt, chutney, or in a bun.

Beetroot is a nutritional powerhouse for diabetics. In addition to the methods above, you can also roast beets with olive oil and fresh herbs, spiralize raw beets for beetroot pasta, or add cooked beets to stews, curries and soups. Experiment to find new ways to boost your diet with this delicious and nutritious vegetable.

Delicious Beetroot Recipes Diabetics Will Love

Beetroot Hummus

Hummus is always a good option for diabetics, and adding beetroot gives it a nutritional boost. To make beetroot hummus, combine one 15-ounce can of chickpeas, drained and rinsed, with 1 cup of cooked beetroot, 3 tablespoons of tahini, 3 tablespoons of natural yogurt, 2 tablespoons of lemon juice, and spices like cumin, paprika, and salt. Blend everything until smooth and creamy. Serve with raw veggies, whole grain crackers, or bread. The beetroot provides antioxidants, while the chickpeas and tahini give protein to help keep blood sugar stable.

Beet, Carrot and Apple Salad

For a light and refreshing salad, grate 1 large beet, 2 carrots, and 1 sweet apple. Toss with a simple vinaigrette of olive oil, lemon juice, salt, and pepper. Top the salad with 1/2 cup of walnuts for extra nutrition and crunch. The naturally sweet fruit balances the earthy beets, while the carrots and walnuts add nutrition. This antioxidant-rich salad is perfect for a healthy lunch or side.

Beetroot Brownies

Yes, you can have brownies as a diabetic! Replace the sugar in your favorite brownie recipe with stevia or monk fruit sweetener and add 1 cup of shredded beetroot. The beetroot helps give moisture and structure, allowing you to reduce the amount of flour. These fudgy brownies will satisfy your chocolate craving without spiking your blood sugar.

Beetroot provides so many benefits for diabetics, from antioxidants to blood sugar management. Adding beetroot to your diet in creative ways, like in hummus, salads, and even desserts, makes it easy to reap all the nutritional rewards. With balanced recipes using natural ingredients, you can enjoy delicious food while keeping your health in check.

FAQ - Incorporating Beetroot Into Your Diabetes Diet

How can I eat beetroot if I have diabetes?

Beetroot is low in calories and high in nutrients, making it a great addition to any diabetes diet. You have several options for enjoying beetroot while managing your blood sugar.

Can I juice beetroot?

Yes, juicing beetroot is fine for diabetics. Beetroot juice contains natural sugars, so drink it in moderation and account for the carbohydrates in your meal plan. A one cup serving of beetroot juice contains about 13 grams of carbs. For the most nutrition, choose a juice with no added sugar. You can also combine beetroot with low-carb veggies like cucumbers and leafy greens.

What about cooked beetroot?

Cooked beetroot, like roasted beets or beetroot cooked in soups and stews, has a lower glycemic index than raw beetroot. As a result, cooked beetroot may have less of an impact on your blood sugar. A half cup of cooked beetroot contains about 13 grams of carbs. Season cooked beetroot with lemon juice, fresh herbs, and spices instead of butter or creamy sauces.

Can I eat beetroot raw?

Yes, raw beetroot, such as grated beetroot in salads, is fine in moderation for diabetics. A half cup of raw grated beetroot contains about 6 grams of carbs. Combine it with leafy greens, nuts, and a light vinaigrette for a balanced salad. The fiber in raw beetroot may help slow the digestion of sugars and prevent blood sugar spikes. However, be aware that raw beetroot is slightly higher in sugar than cooked beetroot.

As with any vegetable, enjoy beetroot in moderation as part of a balanced diabetes diet and account for its nutritional information in your meal plan. Beetroot provides antioxidants, minerals and fiber that can benefit diabetics when consumed properly. Talk to your doctor if you have any concerns about adding beetroot to your diet.


So there you have it - beetroot can be an easy and tasty way to improve your health if you have diabetes. The nutrients and antioxidants naturally found in beets can help lower blood sugar, reduce inflammation, and protect your blood vessels. By working this vibrant veggie into your diet a few times a week, whether raw, cooked, or as juice, you may just find your energy levels increase, your blood sugar control improves, and your risk for complications goes down. Give beetroot a try by adding it to salads, blending into smoothies, or roasting it up as a simple side dish. With a little creativity, you can unlock the natural health benefits of beets and take your nutrition up a notch. Who knew a humble root vegetable could offer so much for diabetes management? Now that you know, you can feel good adding more beetroot to your plate.

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