Beet Glycemic Index
Medium GI · The honest verdict
A moderate blood-sugar rise
Glycemic index
64
per source
Glycemic load
6
Low GL
This food's glycemic index is 64, which is Medium GI.
Beets have a medium GI (about 64) but a low glycemic load per typical serving, meaning they do not cause large blood sugar spikes in moderate amounts. Their natural sugar content is balanced by fiber and beneficial nitrates. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Beets have a medium GI of about 64 for boiled whole beets — a root vegetable with moderate blood sugar impact.
One half-cup of boiled beets provides 68 mcg of folate — about 17% of the daily value.
Glycemic load of 10 or below is classified as low — a half-cup of beets sits well within this range.
What's actually inside
Per 100 g, with your typical serving noted as 1/2 cup (85 g), boiled. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
8.4g
Net carbs
6.8g
total carbs minus fiber
Fiber
1.6g
slows the glucose rise
- Sugars
- 6.6g
- Protein
- 1.4g
- Calories
- 37kcal
Notable nutrients
- Folate68 mcg
- Manganese0.3 mg
- Potassium259 mg
- Vitamin C3.6 mg
- Iron0.7 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Manageable with portion control — a root vegetable with natural sugars
Beets have a medium GI (about 64) but a low glycemic load per typical serving, meaning they do not cause large blood sugar spikes in moderate amounts. Their natural sugar content is balanced by fiber and beneficial nitrates. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
Portion guidance
A half-cup serving of boiled beets (about 85 g) contains roughly 7 g of net carbs and a glycemic load of around 6, which is low. Sticking to half to one cup per meal and pairing with a protein source keeps the overall glycemic impact moderate. Larger portions — such as a whole large beet — will raise GL meaningfully.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Boiling whole
Little effectBoiling beets whole with skin on preserves cell structure and minimizes starch gelatinization, keeping GI relatively stable in the medium range.
Roasting
Raises GIRoasting concentrates natural sugars through caramelization and can push GI slightly higher than boiling, though the difference is modest.
Juicing (removing fiber)
Raises GIJuicing beets removes nearly all fiber, dramatically increasing the glycemic impact. Beet juice has a much higher GI and GL than whole beets.
Pickling with vinegar
Lowers the spikeThe acetic acid in pickling vinegar slows gastric emptying and starch digestion, modestly reducing the glycemic response compared to fresh beets.
Pairing tip
Serve beets alongside grilled chicken, salmon, or eggs to provide protein that slows glucose absorption. A handful of nuts or a drizzle of olive oil adds healthy fat for further blood sugar stabilization. Avoid pairing beets with other high-sugar or high-carb items like bread or sweet dressings in the same meal.
Why GI numbers vary
Beet GI is relatively well-established around 64 for boiled beets, making them medium-GI. Some older studies report slightly lower values (around 50–55) for raw beets, but most culinary preparations involve cooking, which raises GI. Beet juice has a substantially higher GI (often above 80). We report the most representative value for boiled beets as the standard preparation.
Not medical advice. This page is general nutrition information about Beet. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Beets have a medium glycemic index of about 64 for boiled beets. This places them in the medium-GI category (56–69). Raw beets may have a slightly lower GI, but beets are almost always eaten cooked. Beet juice has a much higher GI, often above 80, because juicing removes fiber and concentrates sugar.
Beets can fit into a diabetes-friendly diet with portion control. A half-cup serving has a glycemic load of about 6, which is low. Beets provide fiber, folate, and beneficial nitrates that support cardiovascular health. However, they contain more natural sugar than non-starchy vegetables, so portion size matters. People with diabetes should discuss serving sizes with their care team — this is general nutrition information.
Both beets and carrots have a medium GI (beets ~64, carrots ~39–71 depending on preparation). Beets have slightly more sugar per serving than carrots. Practically, both require similar portion control — moderate servings paired with protein. Neither is a high-risk food in reasonable amounts.
Beets at about 7 g net carbs per half-cup cooked are moderate for low-carb diets. On a moderate low-carb plan (50–100 g net carbs/day), half a cup fits easily. On strict keto (under 20–30 g/day), even a half-cup uses a significant portion of the daily budget. Most keto followers limit beets or use small portions as a garnish.
Yes, significantly. Beet juice removes the fiber that slows sugar absorption, concentrating the natural sugars into a quickly absorbed liquid. Beet juice has a much higher GI (often above 80) and GL than whole beets. People managing blood sugar should prefer whole beets over beet juice.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026