As an alternative to higher glycemic starchy vegetables such as standard potatoes, beets and beet greens are exceptional selections for those living with diabetes to help improve their blood sugar management – this is owing as well to their high fibre content.

Beets, also known as beetroot, are a versatile vegetable that offer culinary and nutritional benefits. The beet itself refers to the bulbous, purple portion of the plant, while the leafy greens are also edible and provide additional nutritional value.

In terms of culinary uses, beets can be cooked and used in a variety of dishes. They can be roasted, steamed, boiled, or pickled. Beets have a slightly sweet and earthy flavor, and their vibrant color adds visual appeal to many recipes. They can be used in salads, soups, side dishes, and even desserts.

From a nutritional perspective, beets are known for their low glycemic index, which means they have a minimal impact on blood sugar levels. This makes them a suitable option for individuals who need to manage their blood sugar levels, such as people with diabetes. Beets are also a good source of dietary fiber, folate, manganese, and vitamin C.

The vibrant purple color of beets is due to the presence of pigments called betalains, which are also responsible for their antioxidant properties. Antioxidants help protect the body against damage from harmful free radicals. The antioxidant capacity of beets, along with their other nutrients, makes them a healthy choice for supporting overall well-being.

So, whether you enjoy the bulbous beetroot or the leafy greens, incorporating beets into your diet can provide both culinary enjoyment and nutritional benefits.

beet greens, the leafy tops of the beetroot plant, are highly nutritious and can be considered as a traditional vegetable. Beet greens are rich in dietary fiber, which is beneficial for digestive health and can help regulate blood sugar levels. They are also packed with antioxidants, such as beta-carotene, lutein, and zeaxanthin, which help protect the body against cellular damage caused by free radicals.

Including beet greens in your diet can provide a variety of essential nutrients. They are a good source of vitamins A, C, and K, as well as minerals like potassium, magnesium, and iron. Vitamin A is important for vision and immune function, vitamin C supports immune health and acts as an antioxidant, while vitamin K plays a role in blood clotting and bone health. Potassium is necessary for maintaining proper heart and muscle function, magnesium is involved in numerous biochemical reactions in the body, and iron is crucial for oxygen transport in the blood.

Combining beet greens with a protein source, such as lean meat, poultry, fish, legumes, or tofu, can indeed create a well-rounded and nutrient-dense meal. Protein is essential for building and repairing tissues, as well as supporting various physiological processes. By including a protein source, you can enhance the nutritional profile of the meal and ensure a balance of macronutrients.

Overall, incorporating beet greens and a protein source into your diet can contribute to a healthy and balanced meal, providing a range of vitamins, minerals, fiber, and antioxidants. It's always a good idea to consult with a health professional or a registered dietitian to tailor your diet to your specific needs and ensure you're meeting your nutritional requirements.

Often seeing your local family physician for a referral to registered dietitian, nutritionist or who have available appointments to treat conditions, symptoms of  in conjunction with Smart Food NOW. 

As an alternative to higher glycemic starchy vegetables such as standard potatoes, beets and beet greens are exceptional selections for those living with diabetes to help improve their blood sugar management – this is owing as well to their high fibre content. Dr. Akshay Jain, Endocrinologist, Sarah Ware, Registered Dietician, and Nick Pratap, Kinesiologist, talk about the health benefits of beets in relation to diabetes management.