Beets, Fresh, Cooked, No Added Fat: A Glycemic Index Analysis
Beets are vibrant root vegetables known for their distinctive color and earthy flavor. When cooked without added fat, they make a nutritious addition to many diets. Let’s explore their glycemic impact and nutritional profile.
Glycemic Information
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Glycemic Index (GI): 64 – Medium GI food
Glycemic Load (GL): 4.5 – Low GL
While beets have a medium glycemic index of 64, their glycemic load is relatively low at only 4.5. This means that despite having a moderate effect on blood sugar per gram of carbohydrate, the actual impact of a typical serving is minimal due to the relatively small amount of carbohydrates in a serving.
Nutritional Profile per 100g Serving
- Calories: 45
- Protein: 1.67g
- Fat: 0.18g
- Total Carbohydrates: 9.93g
- Fiber: 2.9g
- Sugar: 7.02g
- Net Carbs: 7.03g
Health Benefits
Cooked beets are incredibly low in calories and fat while providing a good amount of dietary fiber. The fiber content (2.9g per serving) helps slow down the absorption of sugars, which may explain why the glycemic load remains low despite the medium GI value.
Who Should Include Cooked Beets in Their Diet?
- People looking to add nutrient-dense, low-calorie foods to their meals
- Those seeking additional dietary fiber
- Individuals monitoring blood sugar but wanting variety in their vegetable options
Serving Suggestions
To keep the glycemic impact low while enjoying cooked beets:
- Pair with protein sources like grilled chicken or fish
- Add to salads with leafy greens and a light vinaigrette
- Include in meals with healthy fats like olive oil or avocado to further reduce the glycemic response
- Roast or steam beets rather than boiling to preserve more nutrients
Bottom Line
Cooked beets without added fat have a medium glycemic index but a low glycemic load, making them a reasonable choice for most people monitoring their blood sugar levels. With only 45 calories per 100g serving and providing beneficial fiber, they can be a nutritious addition to a balanced diet when consumed in appropriate portions.