Beetroot: Glycemic Index and Glycemic Load
Category: Vegetables
Serving size: 1 serving (100 g)
Glycemic Index (GI): 64 (medium)
Glycemic Load (GL): 6 (low)
Blood Sugar Guide: Eat in Moderation
Sodium: Low
Glycemic Index Range Chart (0-100)
Beetroot GI: 64
Glycemic Load Range Chart (0-40)
Beetroot GL: 6
Balanced Meal Planning
Beetroot has a medium glycemic index of 64, meaning it can raise blood sugar at a moderate pace. Its glycemic load of 6 per serving also suggests a lower blood glucose impact per serving.
Blood Sugar-Friendly Food Pairings
Pair beetroot with these foods to improve meal balance and help reduce blood sugar spikes:
| Food | Fiber | Protein | Healthy Fat |
|---|---|---|---|
| Almonds or walnuts | ✓ | ✓ | ✓ |
| Tofu or edamame | ✓ | ✓ | ✓ |
| Hummus | ✓ | ✓ | ✓ |
| Pumpkin seeds | ✓ | ✓ | ✓ |
| Roasted vegetables | ✓ |
Diabetes-Friendly Use
- Use beetroot with protein and healthy fats to build balanced meals.
- Include additional fiber-rich vegetables and legumes to reduce overall meal glycemic effect.
- Watch portions when starchy vegetables are included in the same meal.
- Compare with lower GI vegetable alternatives in this guide.
Lower GI Alternatives
| Food Item | Serving Size | Glycemic Index | Glycemic Load |
|---|---|---|---|
| Bok choy | 1 serving (100 g) | 10 | 1 |
| Mushrooms | 1 serving (100 g) | 10 | 1 |
| Watercress | 1 serving (100 g) | 10 | 1 |
| Broccoli | 1 cup chopped (91 g) | 15 | 1 |
Medical Note
This content is for informational use only and is not medical advice. For personalized guidance, work with your healthcare team.
Report a Data Issue
Glycemic index (GI) and glycemic load (GL) values are compiled from research and nutrition databases. If you notice a potential error, please so we can review and update the information.