March 14, 2025
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.
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.
Discover how beetroot’s glycaemic index varies between raw and cooked forms and how its nutrient profile supports metabolic health.
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.
Several factors play a role in determining beetroot's glycaemic index:
Learn how beetroot influences blood sugar levels and how factors like preparation and portion size impact its glycaemic response.
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.
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.
Discover easy and delicious ways to incorporate beetroot into your meals while keeping its blood sugar impact in check.
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.
Pair beetroot with foods that have a low glycaemic index and healthy fats for balanced meals:
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.
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.
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:
Research is still ongoing about how beetroot affects blood sugar levels in diabetics. To enjoy beetroot safely while supporting metabolic health, try these tips:
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:
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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.
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.
Discover how beetroot’s glycaemic index varies between raw and cooked forms and how its nutrient profile supports metabolic health.
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.
Several factors play a role in determining beetroot's glycaemic index:
Learn how beetroot influences blood sugar levels and how factors like preparation and portion size impact its glycaemic response.
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.
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.
Discover easy and delicious ways to incorporate beetroot into your meals while keeping its blood sugar impact in check.
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.
Pair beetroot with foods that have a low glycaemic index and healthy fats for balanced meals:
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.
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.
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:
Research is still ongoing about how beetroot affects blood sugar levels in diabetics. To enjoy beetroot safely while supporting metabolic health, try these tips:
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:
Get irrefutable data about your diet and lifestyle by using your own glucose data with Vively’s CGM Program. We’re currently offering a 20% discount for our annual plan. Sign up here.
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