Beets

Nitrates support blood flow, folate, stamina.

Category: Vegetables
Plate rating: 84/100
Glycemic index: ≈64 · Medium GI
Pesticide residue: Lower

What beets offers

Nitrates support blood flow
May lower blood pressure
Boosts stamina
Folate & antioxidants

When to eat it

Pre-workout or lunch.

Tip

Roast or juice; the greens are edible too

Pairs well with

Goat Cheese · Walnuts · Citrus

Blood sugar

Medium GI — a moderate effect on blood sugar; portion size matters. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.

Pesticide residue & peeling

Relative residue level: Lower — a rough guide, not a lab measurement. Rinse produce under running water before eating.

More vegetables

KaleVitamins K, A & C, calcium, antioxidantsVegetablesMedicine note

BroccoliVitamins K & C, fiber, sulforaphane compounds (being studied)VegetablesMedicine note

SpinachFolate, vitamin K, iron, lutein for eye healthVegetablesMedicine note

Sweet PotatoComplex carbs, beta-carotene, gut healthVegetables

CarrotsBeta-carotene (vitamin A), fiber, eye healthVegetables

GarlicAllicin compounds, flavor, small amounts of vitamin C & B6Vegetables

Sources

Nutrient data: USDA FoodData Central (search “Beets”)
Glycemic index: Glycemic Index Research and GI News (University of Sydney)

Last reviewed October 2026. How we rate foods.

General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.