Blended Green Apples and Raw Beets Are Not Bad for Diabetes Patients
Neither blended green apples nor blended raw beets are inherently "bad" or unsafe for people with diabetes—both can be incorporated into a diabetes meal plan with appropriate portion control and carbohydrate counting. The key is understanding that both contain carbohydrates that will affect blood glucose, but they are nutrient-dense, high-fiber foods that align with diabetes nutrition guidelines.
The Evidence-Based Framework
What the Guidelines Tell Us
The American Diabetes Association nutrition guidelines emphasize that carbohydrate-containing foods are the greatest determinant of postprandial blood glucose levels, but the recommendation is to choose nutrient-dense, high-fiber foods whenever possible rather than processed foods 1. Both apples and beets fit this description perfectly—they are whole foods rich in vitamins, minerals, fiber, and other healthful substances.
Importantly, the guidelines specifically note that apples are classified as low-glycemic index foods 2, meaning they produce a more gradual rise in blood glucose compared to high-glycemic foods.
Specific Evidence on Apples
Recent research confirms that apples have favorable glycemic properties:
- Apple purees demonstrate a low glycemic index (GI), low glycemic load (GL), and low insulinemic index 3, making them suitable for inclusion in a low-glycemic diet
- Different forms of apples (raw, cooked, freeze-dried) all produce moderate glycemic responses, with freeze-dried apples showing the mildest effects 4
- When consumed as a preload before a meal, apples actually reduced postprandial glycemic peaks 4
Specific Evidence on Beets
The evidence on beetroot is more mixed but generally supportive:
- A 2024 systematic review found that red beetroot may help maintain blood sugar levels in humans under different health conditions, though results varied across studies 5
- An 8-week study of raw red beetroot consumption (100g daily) in type 2 diabetes patients showed significant decreases in fasting blood sugar (-13.53 mg/dL) and HbA1c (-0.34%), along with improvements in other metabolic markers 6
- However, a 12-week trial using concentrated beetroot juice showed no significant effects on glycemic measures 7, suggesting that whole beetroot may be more beneficial than juice concentrates
Practical Recommendations
How to Incorporate These Foods Safely
For patients on insulin or insulin secretagogues:
- Count the carbohydrates in the blended apples or beets toward the total carbohydrate intake for that meal
- A medium apple contains approximately 25g of carbohydrates; 100g of raw beets contains approximately 10g
- Match insulin doses appropriately to the carbohydrate content 1
For all diabetes patients:
- Practice portion control—blending doesn't change the carbohydrate content, but it may make it easier to consume larger portions quickly
- Include these foods as part of a balanced meal rather than consuming them alone on an empty stomach
- Monitor blood glucose response individually, as responses can vary 1
Important Caveats
The blending process matters: While blending doesn't fundamentally make these foods "bad," it does break down fiber structure, which could theoretically lead to faster glucose absorption compared to eating whole fruit. However, the fiber is still present (unlike juicing, where fiber is removed), so the glycemic impact remains relatively favorable.
Avoid adding sweeteners: The guidelines specifically recommend avoiding sugar-sweetened beverages and added sugars 1. If blending these foods, don't add honey, sugar, or other sweeteners.
Individual medication considerations: Patients taking alpha-glucosidase inhibitors should be aware that if hypoglycemia occurs, they need glucose tablets rather than complex carbohydrates, as the medication blocks polysaccharide digestion 1.
The Bottom Line
Both blended green apples and raw beets are nutrient-dense, fiber-rich foods that align with diabetes nutrition principles. They are not "bad" choices—in fact, they represent the type of whole, unprocessed carbohydrate sources that guidelines recommend over refined carbohydrates. The critical factor is portion awareness and carbohydrate counting, not avoidance. Raw beets may even offer modest glycemic benefits based on emerging evidence 6, while apples are established low-glycemic foods 2, 3.