Beets or Beetroot Glycemic Index, Glycemic Load, and Nutritional Facts

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beets or beetroot glycemix index

Beets or  Beetroot Glycemic Index

Beets are a root vegetable known for their vibrant color and nutritional benefits. The glycemic index (GI) of beets is around 61, classifying them as a medium-GI food. This means that beets can raise blood sugar levels at a moderate rate. Due to their GI, beets are generally suitable for most diets when eaten in reasonable portions, though people managing blood sugar might want to pair them with lower-GI foods or protein to moderate their effects.

Beets or Beetroot Glycemic Load

Despite their moderate GI, the glycemic load (GL) of beets is relatively low—around 5 per 100 grams. This low GL is due to their lower carbohydrate density per serving, which means that consuming a typical portion of beets is unlikely to cause significant blood sugar spikes. This makes beets a favorable choice for those focused on blood sugar management when included as part of a balanced meal.

Beets Nutritional Profile (per 100 grams, cooked)

Beets offer a variety of essential nutrients, particularly fiber, folate, and antioxidants. Here’s a detailed look at their nutritional profile per 100 grams of cooked beets:

Nutrient Amount per 100g % Daily Value (DV)
Calories 44 kcal
Carbohydrates 10 g
  Sugars 7 g
  Fiber 2 g 8%
Protein 1.7 g 3%
Fat 0.2 g
Folate 109 µg 27%
Vitamin C 3.6 mg 4%
Potassium 305 mg 9%
Magnesium 23 mg 6%
Iron 0.8 mg 4%
Calcium 16 mg 2%
Water ~87 g

Beets are rich in folate and potassium, both important for cellular function and heart health. They also contain antioxidants like betanin which gives beets their red color and offers anti-inflammatory benefits.

In summary, beets have a moderate glycemic index but a low glycemic load, making them a nutrient-dense and manageable choice for those watching their blood sugar levels.