Beets, Canned, Cooked, No Added Fat: A Moderate GI Option

Canned beets offer a convenient way to enjoy this colorful root vegetable. While fresh beets require significant preparation time, canned beets are ready to use in salads, side dishes, or as a nutritious snack. Let’s explore their glycemic impact and nutritional profile.

Glycemic Index and Load

Canned beets have a Glycemic Index (GI) of 64, placing them in the moderate glycemic index category. Foods with a GI between 56 and 69 cause a moderate rise in blood sugar levels – not as rapid as high-GI foods, but faster than low-GI options.

However, what’s more important to consider is the Glycemic Load (GL) of 3.46. This low GL value indicates that despite the moderate GI, a typical serving of canned beets won’t significantly impact blood glucose levels due to their relatively low carbohydrate content per serving.

Nutritional Profile (per 100g serving)

• Calories: 31
• Protein: 0.91g
• Fat: 0.14g
• Carbohydrates: 7.21g
• Fiber: 1.8g
• Sugar: 5.51g
• Net Carbs: 5.41g

Benefits for Blood Sugar Management

While canned beets have a moderate GI, their low calorie and carbohydrate content make them a reasonable choice for those monitoring blood sugar. The presence of 1.8g of fiber helps slow down sugar absorption, preventing rapid blood glucose spikes.

The low GL value of 3.46 suggests that canned beets can fit into a balanced diet, even for those with diabetes or insulin resistance, when consumed in appropriate portions.

Incorporating Canned Beets Into Your Diet

Consider these blood-sugar friendly serving suggestions:

• Add to salads with protein and healthy fats to further reduce the glycemic impact
• Pair with high-fiber vegetables for a nutrient-dense side dish
• Include in meals with adequate protein to balance the carbohydrate content
• Rinse canned beets before consuming to remove excess sodium (common in canned products)

Bottom Line

Canned beets, with no added fat, offer a convenient, moderately glycemic food option that provides nutrients with minimal calories. Their low glycemic load makes them suitable for most dietary plans when enjoyed in appropriate portions. As with any food, portion control remains important for those closely monitoring blood glucose levels.