Beetroot's glycaemic index (GI) ranges from 32 (raw) to 64 (cooked), making it a low to medium GI food. This means it can have a moderate impact on blood sugar levels depending on how it’s prepared. Raw beetroot retains more fibre, slowing sugar absorption, while cooking increases its GI.

Key facts:

• Raw beetroot GI: 32 (low)
• Cooked beetroot GI: 64 (medium)
• Glycemic load (100g): 2.85 (raw), 5.66 (cooked)
• Best pairings: Combine with protein or fats to stabilise blood sugar impact.

Beetroot also contains fibre, antioxidants like betalains, and nitrates, which may help manage blood sugar and improve overall health. Use tools like continuous glucose monitors (CGM) to track your individual response.

Below, we explore how preparation, portion size, and timing can optimise beetroot's benefits while minimising risks.

Beetroot's Glycaemic index and nutrition

Discover how beetroot’s glycaemic index varies between raw and cooked forms and how its nutrient profile supports metabolic health.

Beetroot's glycaemic Index

Beetroot falls into the low to medium glycaemic index (GI) range, depending on how it's prepared. Raw beetroot has a GI of 32, while cooked beetroot's GI rises to 64. Here's a quick comparison of beetroot's GI and glycaemic load alongside other foods:

These differences highlight how preparation methods can affect beetroot's impact on blood sugar levels.

To better understand how beetroot fits into a balanced diet, check out this guide to carbohydrates and the glycaemic index for insights on how different carbs affect blood sugar levels.

Factors influencing beetroot's GI

Several factors play a role in determining beetroot's glycaemic index:

• Preparation and fibre content: When beetroot is raw, it retains its natural fibre structure, which slows down sugar absorption and keeps its GI at 32. Cooking breaks down this fibre, making the sugars more accessible and raising the GI to as high as 64. Fibre is crucial for steady digestion and avoiding sudden blood sugar spikes.

• Food pairings: Eating beetroot alongside protein or fat can lower its glycaemic impact. Including it in balanced meals not only helps regulate blood sugar but also allows you to benefit from its natural compounds, like betalains and phenolics, which further support blood sugar management.

Beetroot's effect on blood sugar

Learn how beetroot influences blood sugar levels and how factors like preparation and portion size impact its glycaemic response.

Blood sugar response to beetroot

Beetroot has a glycaemic load of around 5 per serving, leading to a steady rise in blood sugar. This is largely due to its high fibre content, which slows the absorption of carbohydrates. Additionally, beetroot contains compounds like betalains, antioxidants, and nitrates that may help regulate blood sugar by reducing inflammation, managing oxidative stress, and improving blood flow.

Pairing beetroot with tools like continuous glucose monitoring (CGM) can offer a clearer picture of its impact on blood sugar levels.

Monitoring beetroot's impact with CGM

For a tailored approach, CGM technology provides real-time feedback on how your body reacts to beetroot. This personalised data not only helps manage blood sugar but also aligns dietary habits with broader metabolic health goals.

Different preparation methods can influence blood sugar levels, as shown below:

CGM data highlights that raw beetroot causes only a slight rise in blood sugar, while cooked beetroot has a more noticeable effect, especially when eaten with protein. Beetroot juice, on the other hand, is absorbed quickly, making it ideal after exercise. Combining beetroot with protein or healthy fats can further stabilise its impact, helping to optimise metabolic responses over time.

Adding beetroot to your diet

Discover easy and delicious ways to incorporate beetroot into your meals while keeping its blood sugar impact in check.

Beetroot for health conditions

For those managing diabetes, consuming 1/2 cup of cooked beetroot or 225 ml of beetroot juice daily can be helpful. If you have PCOS, beetroot might also be a good addition:

‍Vively's CGM data analysis suggests that eating beetroot earlier in the day can improve glucose regulation. Having it in the morning or afternoon generally leads to steadier blood sugar levels compared to evening consumption.

Incorporating beetroot into your meals can be both healthy and blood sugar-friendly. Here are a few ideas to get started.

Low-GI beetroot recipes

Pair beetroot with foods that have a low glycaemic index and healthy fats for balanced meals:

• Beetroot & carrot salad: Toss together raw beetroot, carrots, olive oil, and walnuts for a satisfying dish that helps balance blood sugar.

• Blood sugar-friendly beetroot juice:
  
  • 1 medium beetroot
  • 1 green apple
  • 1 tablespoon apple cider vinegar
  • This juice blend is designed to support stable blood sugar. If you're using a CGM, you can monitor your personal response to adjust portion size and timing.
• Beetroot and goat's cheese frittata: Combine roasted beetroot, eggs, and goat's cheese for a hearty frittata that provides steady energy.

While beetroot has many advantages, certain individuals may need to take precautions when adding it to their diet.

Pairing beetroot with the right beverages can further support stable blood sugar levels. Explore this list of the 10 best low blood sugar drinks for smart hydration choices.

Precautions and considerations

Beetroot can be a great addition to your diet, but it's important to be aware of potential risks and how to consume it wisely, especially when managing metabolic health.

Who should limit beetroot?

Some individuals need to be cautious with beetroot consumption. For example, those prone to kidney stones should limit it due to its high oxalate levels, which may contribute to stone formation.

If you're on blood-thinning medications, be mindful of beetroot's nitrate content, as it could interact with these drugs and possibly affect how they work.

Here’s a quick guide for specific health conditions:

Tips for safe beetroot consumption

Research is still ongoing about how beetroot affects blood sugar levels in diabetics. To enjoy beetroot safely while supporting metabolic health, try these tips:

• Start small: Begin with 1/4 cup of cooked beetroot and track your glucose levels using a CGM (continuous glucose monitor).
• Timing matters: Eat beetroot earlier in the day and pair it with protein-rich foods to help balance glucose levels.
• Listen to your body: If you notice any adverse effects, reduce your portion size or talk to your doctor.

Conclusion: beetroot and glycemic index insights

Beetroot, with its glycaemic index range of 32-64 and fibre-rich profile, offers a smart carbohydrate option for managing blood sugar levels. Its natural compounds, like betalains, also play a role in reducing inflammation and oxidative stress, which can aid overall metabolic health

Using Continuous Glucose Monitoring (CGM) tools can help you understand how beetroot impacts your blood sugar. This personalised approach allows you to adjust your beetroot intake based on how your body reacts.

Since everyone’s glucose response to beetroot can differ, tracking your intake with CGM is key to maximising its advantages. To get the most out of beetroot:

• Pair it with protein-rich foods to help stabilise blood sugar levels.
• Use tools like CGM to measure and understand your personal glucose response.‍
• Opt for whole beetroot instead of juice for better blood sugar control.