Due to the nutritional properties of beetroots, they can help people with both type 1 diabetes and type 2 diabetes manage some of the potential complications they face from the chronic health condition. Some of these include:
- helping keep blood pressure down
- reducing the risk of nerve damage
- reducing insulin resistance
- helping reduce the risk of people with diabetes developing chronic disease
Here we explain some of the health benefits of beets, and how these may help reduce the possible long-term effects of diabetes.
How can it help?
Beets are a highly nutritious red root vegetable with edible roots and leaves, in the top 10 plants with the most antioxidant activity. It is often referred to as a superfood due to its high concentration of potassium, folates, and a potent antioxidant — betanin.
People with type 2 diabetes can have insulin resistance. This means their blood glucose levels need managing.
Beets contain numerous active components like polyphenols, flavonoids, and betalains, which are antioxidants. A 2021 review suggests that these substances in beetroot can influence blood glucose regulation in people with type 2 diabetes.
They can affect how the body processes and transports glucose to your muscles and other tissues.
The same review from 2021 notes how in healthy volunteers, beetroot juice appears to lower blood glucose levels.
Other benefits
Diabetes is a chronic health condition that can lead to complications. Beetroot contains multiple different properties that may help prevent these complications from developing in people with diabetes.
The following complications may be preventable with some properties that beetroot contains.
Nerve damage
Over time, nerve damage can be a symptom of diabetes. Beetroot contains an antioxidant called alpha lipoic acid that may help with this.
A review from 2022 notes how alpha lipoic acid may be beneficial in reducing symptoms of nerve damage in people with diabetes. More research is necessary to determine whether the alpha lipoic acid in beetroot is sufficient to help with this.
Manage blood pressure
Beetroot contains nitrates and nitrites. According to a review from 2020, these substances, particularly nitrates, may lower blood pressure by causing vasodilation. Just 500 milliliters of beetroot juice is enough to significantly lower your blood pressure.
Beetroot also supports cardiac health by helping to improve the function of your endothelial cells. These cells line your blood vessels and regulate how nutrients move from the bloodstream to the surrounding tissues.
Still, these findings need further research before doctors can begin recommending beetroot for lowering blood pressure.
Nutrition
Beets, being rich in antioxidants, can help protect your body from oxidative stress and damaging free radicals that can cause inflammation.
A reduction in free radicals in your body means that you are less likely to experience age-related disease and complications. Consuming as many antioxidant-rich foods as possible is a good way to help protect your health in the future.
Beets are also very low in fat, as well as rich in:
- zinc
- protein
- carbohydrates
- B vitamins
- potassium
Risks
There is little evidence that there are any adverse effects of beetroot. The American Diabetes Association recommends that you consume lots of non-starchy vegetables like beets due to their high antioxidant content and low glycemic load, meaning they’re unlikely to raise your blood pressure much after eating.
A side effect of consuming plenty of beets is beeturia, which is the discoloration of your urine. This is where your urine appears pink or red due to the high concentration of betalain pigments in beetroot. While initially quite alarming, this is completely harmless and typically occurs after 5 days of consuming beetroot juice once a day.
Other diabetes treatments
The treatment that a doctor will recommend to manage your condition will depend on the type you have.
Type 1 diabetes
People with type 1 diabetes need insulin to replace the hormone that their pancreas does not produce. Different kinds of insulin are useful for different reasons depending on a person’s individual needs and lifestyle.
The time they take to work and how long they last differs:
| Types | When do they start working? | How long do their effects last? |
| Rapid-acting insulin (insulin aspart, insulin lispro) | Within 5–10 minutes | 2–4 hours |
| Short-acting insulin (Actrapid) | Within 30 minutes | 3–6 hours |
| Intermediate-acting insulin (Insuman) | Within 2 hours | up to 14 hours |
| Long-acting insulin (insulin detemir, Levemir) | Within 2 hours | up to 24 hours |
If you need help covering the cost of medications, the freeOptum Perks Discount Cardcould help you save up to 80% on prescription drugs. Follow the links on drug names for savings on that medication, orsearch for a specific drug here.
Type 2 diabetes
For many people with type 2 diabetes, exercise and a healthy carbohydrate diet are enough to help them manage their symptoms. If this is not the case, you may need medications to help you keep your blood glucose at a safe level.
Some of these medications, which may be oral tablets or injections, can help lower your blood glucose levels:
- biguanides, better known as metformin (Riomet), reduce the amount of glucose your liver produces
- meglitinides, or nateglinide (StarLiX), stimulate your pancreas to produce more insulin
- glucagon-like peptides, like semaglutide (Ozempic), slow stomach emptying by activating GLP-1 receptors.
- thiazolidinediones like pioglitazone (Actos) help the insulin you produce to work more effectively
Summary
Beetroot is full of antioxidants, vitamins, and minerals. While eating plenty of beets is good for everyone, it may be particularly beneficial for people with diabetes. Beets can reduce the risk of people with diabetes developing complications as a result of unmanaged blood glucose levels, like nerve damage.
There are no serious side effects that come with eating beetroot, so it may be worth incorporating it into your diet to see if it helps. But it shouldn’t be used as a replacement for medical treatments.
Download the free Optum Perks Discount Card to save up to 80% on some prescription medications.
