Dr Priyanka Rohatgi, Chief Nutritionist, Apollo Hospitals, explains why this root vegetable impacts insulin sensitivity.
Beetroot, with its vibrant colour and earthy flavour, has long been recognised for its vitamins, minerals and antioxidants.
Beetroot, with its vibrant colour and earthy flavour, has long been recognised for its vitamins, minerals and antioxidants. However recent research has shown it can be a complementary dietary component of conventional diabetes management.
Beets contain nitrates that convert into nitric oxide, helping in blood vessel dilation and potentially assisting in blood pressure regulation, a crucial aspect for those with diabetes. Additionally, their low glycaemic index makes them a favourable choice in managing blood sugar levels. The presence of dietary fibre contributes to better glycaemic control and improved digestive health, essential for individuals with diabetes. They are a good source of manganese, which is involved in the production of insulin and helps in stabilising blood sugar levels.
Studies suggest that the bioactive compounds present in beets, such as betalains and phenolic compounds, possess anti-inflammatory and antioxidant properties. These properties may aid in reducing oxidative stress and inflammation, factors that are often exacerbated in diabetic individuals. Furthermore, preliminary research has indicated potential benefits of beet consumption in improving insulin sensitivity, though more extensive studies are warranted to substantiate these findings.
By consuming beetroot, people with diabetes can lower complications arising out of their condition like nerve and eye damage because of the presence of alpha-lipoic acid. Added benefits come in the form of beetroot increasing your haemoglobin levels. Betacyanin present in beets slows down the growth of tumours.
Recommended Consumption
Moderation is the key, especially for people with diabetes. A
suitable portion size generally ranges between one-half to one cup of cooked
beets or an equivalent amount in raw form. It’s essential to account for the
carbohydrate content, approximately 15 grams per one cup of cooked beets, and
incorporate it into the overall meal plan to avoid sudden spikes in blood sugar
levels.
Daily intake should be balanced with other nutrient-dense foods and aligned with individual dietary requirements.
Contraindications and Considerations
Beet consumption may not be suitable for everyone, especially in
certain health conditions or scenarios:
Kidney Stones: Beets are high in oxalates, compounds that may
contribute to the formation of kidney stones in susceptible individuals.
Blood Pressure Medications: Due to the nitrate content in beets,
which can potentially lower blood pressure, individuals taking medications for
hypertension should be cautious.
Allergies: Some individuals may be allergic to beet because of its
specific proteins. Symptoms may include itching, swelling, or difficulty
breathing.
Interaction with Medications: Beets can interact with certain
medications, particularly blood thinners. Their high vitamin K content may
interfere with the action of anticoagulants, affecting blood clotting
mechanisms.
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