Beets & Diabetes: Mellow Yellow Beet Salad

November is National Diabetes Month, so I thought I would post a recipe that might be considered a good choice, depending on whether you consider the fact that 1/2 cup cooked beets registers 64 on the glycemic index (100 is the standard). However, according to, ½ cup cooked sliced beets = 6 grams effective (net) carbohydrate plus 2 grams fiber and 37 calories. (Check with your doctor to be sure beets are on your diabetic diet.)


Here is what Every Day Health (link below) says about beets:


Beets are another healthy food you might have shied away from as a kid, but they have a sweetness that the adult palate can appreciate. They’re also high in lipoic acid, one of the many antioxidants that are believed to help prevent your cells from damage caused by aging. Some studies show that lipoic acid is also helpful in healing nerve damage that causes pain and numbness in the hands and feet of people with diabetes. Other research suggests that beets may help lower your blood cholesterol. Roast beets in the oven the way you would a sweet potato and serve as a side dish or add to a healthy salad. Another idea to add some spark to your diet is to shred the beets and add to pancake batter or bread mixes.

Mellow Yellow Beet Salad

My recipe can be made either by cooking the beets or roasting them, as the quote above suggests. But try yellow beets. They have a milder taste and are a lovely golden color. Add some sliced red onions on a bed of greens and you have a lovely looking, tasty, nutritious side dish for lunch or dinner.

Utensils: 2 qt. saucepan, cutting board & knife
Prep. Time: 15 minutes
Cooking Time: 30-45 minutes
Categories: Vegan, GL, No sugar added


3 or 4 yellow beets (red ok also), scrubbed *
3-4 slices of red onion
sprouts or other green for garnish
olive oil, salt & pepper to taste


1. Cook beets in more than enough water to cover. If they are large, cut in half.  Cook about 30 minutes or until tender.
2. Allow beets to cool so you can peel them. While waiting for them to cool, slice the onion and prepare platter with greens. (I used pea shoots.)
3. Peel cooled beets. Slice thinly and arrange on platter with greens. Sprinkle with olive oil and salt and pepper. Top with onion and serve warm. They can also be chilled and served as a cold beet side dish.

Variations: Mix yellow beets with red beets, cooked separately. Sprinkle with sesame or fennel seeds. Use sesame or walnut oil.

* Some people like the beet greens, but they are too strong for me. But the stems can be cut and used in stir fries.

Medical Note: In the Saturday, Nov. 23rd issue of the Phila. Inq. there was an ad for a FREE report on Type 2 Diabetes based on new research.The t0ll-free, 24-hour recorded number is: 1-800-757-3492.

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