Beets (NS as to Form, Cooked)

Beets, also known as beetroot, are vibrant root vegetables that add a splash of color and earthy sweetness to various dishes. Today, we’ll explore the glycemic impact and nutritional profile of cooked beets.

Glycemic Information

Cooked beets have a Glycemic Index (GI) of 64, placing them in the medium GI category. While this is higher than some vegetables, their Glycemic Load (GL) is only 3.39, which is considered low. This relatively low GL is due to the moderate carbohydrate content per serving, making beets a reasonable choice for those monitoring their blood sugar levels when consumed in appropriate portions.

Nutritional Profile (per 100g serving)

• Calories: 53
• Protein: 0.89g
• Fat: 2.69g
• Total Carbohydrates: 7g
• Dietary Fiber: 1.7g
• Sugar: 5.36g
• Net Carbs: 5.3g

Health Benefits of Beets

Despite their medium GI, beets offer numerous health benefits. They’re rich in essential nutrients, including folate, manganese, potassium, and vitamin C. Beets also contain unique plant compounds called betalains, which give them their distinctive color and provide antioxidant, anti-inflammatory, and detoxification support.

Incorporating Beets into a Balanced Diet

For those watching their blood sugar levels, here are some tips for enjoying beets responsibly:

• Pair them with proteins or healthy fats to reduce the overall glycemic impact of your meal
• Control portion sizes to keep the glycemic load in check
• Consider consuming them with vinegar-based dressings, as acidic ingredients can help lower the glycemic response
• Opt for roasted or steamed beets rather than boiled to retain more nutrients

Bottom Line

Cooked beets have a medium glycemic index but a low glycemic load, making them a nutrient-dense addition to most diets when consumed in moderation. Their vibrant color, unique taste, and impressive nutritional profile make them a valuable addition to a balanced eating plan, even for those being mindful of blood sugar management.