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Beetroot (Chukandar)

चुकंदर · బీట్రూట్

Deep red root vegetable rich in iron and nitrates. Medium GI but typically consumed in small quantities, keeping GL low.

64
GI · Medium GI
0Low (55)Med (69)110+
64
Glycemic Index
4
Glycemic Load
80g
Serving Size
35
Calories
Per serving: 1 small beetroot (cooked)

Nutrition per Serving

8g
Carbs
7g
Sugars
2g
Fiber
1.3g
Protein
0.1g
Fat

Sugars shown are total sugars (naturally occurring + added) per serving and are approximate. For fruits and dairy this is mostly natural sugar; for sweets and many cooked dishes it reflects added sugar or jaggery.

🥦VegetablesNorth IndianSouth Indianvegan

Tips to Manage Blood Sugar

Despite medium GI, the small serving size means low GL. Beetroot raita or beetroot poriyal are good ways to include it. Limit beetroot juice for diabetics.

GI Source: University of Sydney GI Database

Lower-GI Alternatives

Try these instead for better blood sugar control

Carrot (Gajar)

गाजर · క్యారెట్

Rich in beta-carotene and fiber. Raw carrots have lower GI than cooked. Commonly used in halwa, salads, and mixed vegetable dishes.

North IndianSouth IndianPunjabi
GL 235 kcal1 medium carrot