Can diabetics eat beets?

There are no known risks to eating beetroot if you have diabetes. The American Diabetes Association encourages everyone to add more of these non-starchy vegetables to their diet. Unless you're allergic to beetroot, the only risk that comes with eating beets is beeturia.

healthline.com - Beetroot and Diabetes: Should You Eat Them? - Healthline

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These jewel-colored root vegetables are often referred to as a superfood . Beetroot is full of folates, potassium, and other nutrients that are good for your health in general. But research suggests that beets may be especially beneficial for people with diabetes. Beets have been used for centuries to treat a number of conditions, from constipation to fever. Beetroot is nutritious and may have some influence on blood sugar regulation, diabetes complications, and the risk of chronic disease. Beets are rich in powerful antioxidants and nutrients that have been linked to a number of health benefits. Here’s a look at the health benefits of beets, including the positive effects of beets for people with diabetes.

Beets may help lower blood sugar and insulin

Beets are rich in phytochemicals that have been shown to have a regulating effect on glucose and insulin in humans. A 2014 study investigated the effects of beetroot juice on blood glucose levels after eating. The study found that drinking 225 milliliters of beetroot juice, or a little less than a 1/2 cup, resulted in a significant suppression of post-meal glucose levels. However, it’s important to note that this study was done with participants who didn’t have diabetes. More research is needed that includes individuals with a diabetes diagnosis before definitive claims can be made.

Beets may lower the risk of chronic disease

According to the National Center for Complementary and Integrative Health , foods that are high in antioxidants — such as beets — have been shown to be beneficial in preventing disease. Antioxidants help prevent disease by fighting free radicals, which are unstable molecules in your body that can damage cells. Cellular damage caused by free radicals is called oxidative stress. This damage has been linked to a number of serious diseases, including heart disease and cancer. According to one 2010 study , beets can contain up to 1.7 millimoles of antioxidants per 3.5 ounces. This includes a group of antioxidants called betalains, which are responsible for their reddish color. They also contain other compounds that suppress inflammation, which has also been linked to serious medical conditions.

Beets may lower the risk of diabetes complications

Diabetes can cause damage to your small blood vessels (microvascular damage) and your larger blood vessels (macrovascular damage). This may lead to complications that can affect your eyes, heart, kidneys, and other parts of your body. One 2016 study suggests that antioxidants, such as those found in beets, reduce oxidative stress and free radicals in the body. Fewer free radicals in the body mean a lower risk of diabetes complications, which can include:

Beets may help reduce insulin resistance

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A metabolite is a substance that remains after your body metabolizes, or breaks down, food or other material. There’s some evidence that one of the metabolites found in high concentrations in beets — called a nitrate — may reduce insulin resistance. The same metabolite is found in human blood levels, but it is lower in people with insulin resistance, prediabetes, and cardiovascular risk factors than in people who don’t have a diabetes diagnosis. According to a small 2017 study, participants with obesity who consumed a mixture of beet juice and carbohydrates showed lower insulin resistance than participants without obesity. This suggests that individuals with obesity may benefit from eating beets and other nitrate-rich foods. An earlier 2014 study found that healthy participants who consumed beet juice during a meal had lower insulin and glucose responses following the meal. However, a very small 2013 study had different results. 27 individuals with type 2 diabetes who drank beetroot juice daily showed no improvement in insulin resistance . These studies involved a small number of participants, and more research is needed. It’s possible that reduced insulin resistance may be one of the benefits of eating beetroot, which could potentially benefit individuals with diabetes.

Beets may help lower blood pressure

High blood pressure is a common complication in people with diabetes. Research suggests that eating beets or drinking beetroot juice might lower your blood pressure. A 2013 study found that participants with hypertension who drank one cup of beetroot juice every day experienced a significant drop in blood pressure. Some participants also experienced an improvement in the elasticity of their blood vessels. Researchers in the study suggested that nitrates in beet juice were responsible for the effects. They work by expanding blood vessels and improving blood flow. This study also found that drinking beetroot juice was associated with reduced systolic blood pressure levels. Systolic blood pressure measures the pressure in your blood vessels when your heart beats. More recently, a 2017 study found that nitrates in beetroot juice reduced central blood pressure in some people with type 2 diabetes. Central blood pressure is the pressure in your aorta — the large artery that sends blood away from your heart

healthline.com - Beetroot and Diabetes: Should You Eat Them? - Healthline

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