Is Beetroot Juice Full of Sugar? A Comprehensive Guide

December 16, 2025 •

4 min read

According to nutrition data, an 8-ounce glass of pure beetroot juice contains approximately 19–22 grams of natural sugar. This fact often leads people to question whether the juice is too sweet to be considered healthy, especially for those monitoring their sugar intake.

Quick Summary

Beetroot juice contains a significant amount of natural sugar, but its overall impact on blood sugar depends on preparation, fiber content, and consumption method. The key is understanding the difference between natural sugars and added sweeteners, and considering the juice's glycemic load versus its glycemic index. Moderation is advised, particularly for individuals with blood sugar concerns.

Key Points

Natural Sugar Content: A standard serving of pure beetroot juice contains natural sugars, not added ones, but juicing concentrates these sugars and removes fiber.
Low Glycemic Load: While beets have a moderate Glycemic Index (GI), their low Glycemic Load (GL) means a typical serving won't cause a major blood sugar spike.
Fiber is Key: The fiber present in whole beets is removed during juicing, which means the sugar in the juice is absorbed more rapidly than when you eat the whole vegetable.
Consume in Moderation: Limiting intake to a small serving and pairing it with foods containing fiber, protein, or fat can help mitigate its impact on blood sugar.
Rich in Nitrates and Antioxidants: The natural nitrates and antioxidants in beetroot offer significant health benefits, including lower blood pressure and improved athletic performance, which can outweigh the sugar concerns for many.

The Truth About Natural Sugar in Beetroot Juice

Yes, beetroot juice contains a notable amount of sugar, but it is important to distinguish it from refined, added sugars. The sugar present in pure beetroot juice is naturally occurring, primarily in the form of sucrose, and also includes smaller amounts of glucose and fructose. This is a key difference from many processed fruit juices that often contain high-fructose corn syrup or other sweeteners.

How Juicing Affects Sugar Concentration

When you juice whole beets, the process removes most of the beneficial dietary fiber. This fiber plays a critical role in slowing down the absorption of sugar into the bloodstream. Without it, the body absorbs the sugars much faster than if you were eating the whole vegetable, which can lead to a quicker spike in blood sugar levels. This is a crucial factor for individuals managing blood glucose, like those with diabetes, to consider.

Glycemic Index vs. Glycemic Load

To understand the full picture of beetroot juice's effect on blood sugar, you must look beyond the Glycemic Index (GI). The GI is a scale that measures how quickly a carbohydrate-containing food raises blood sugar. Beets typically have a moderate GI of around 61-64. However, a more relevant measure is the Glycemic Load (GL), which considers the food's GI and the amount of carbohydrates in a standard serving. Because a typical serving of beets has a relatively low amount of carbohydrates, the overall GL is low (around 5), meaning it won't have a dramatic effect on blood sugar when consumed in moderation.

Comparison of Beetroot Intake Methods


Feature	Whole Beetroot	Fresh Beetroot Juice	Processed Beetroot Juice
Sugar Content	Natural sugar, but less concentrated per serving.	Concentrated natural sugar, higher per serving.	Variable; may contain added sugars.
Fiber	High, significantly slows sugar absorption.	Very low or zero, depending on preparation.	Very low or zero, depending on processing.
Blood Sugar Impact	Low glycemic load, more stable blood sugar levels.	Faster sugar absorption due to lack of fiber, potential for faster blood sugar rise.	Can cause rapid blood sugar spikes, especially with added sugars.
Best For...	Anyone looking for maximum fiber and nutrients.	Athletes or those seeking a quick nitrate boost.	Best to avoid; opt for fresh instead.

The Benefits That Offset the Sugar

Despite its sugar content, beetroot offers a wealth of health benefits that make it a valuable addition to a balanced diet. Many of these benefits come from the high concentration of nitrates and antioxidants. For instance, the nitrates in beetroot convert to nitric oxide in the body, which helps to relax and widen blood vessels, leading to lower blood pressure and improved blood flow.

Health Benefits of Beetroot Juice:

Lowers Blood Pressure: Nitrates in beet juice have been shown to significantly reduce blood pressure in people with hypertension.
Boosts Athletic Performance: The same nitric oxide effect improves oxygen utilization, which can enhance exercise endurance and stamina.
Supports Brain Health: Improved blood flow from nitric oxide production may also support cognitive function and help fight age-related mental decline.
Provides Antioxidants: Beetroot contains betalains and other powerful antioxidants that fight oxidative stress, which is linked to insulin resistance and chronic diseases.

How to Consume Beetroot Juice Mindfully

For those concerned about the sugar content, mindful consumption is key. Here are some strategies:

Moderation is Essential: Stick to a small serving, such as 100–150 ml per day.
Balance Your Intake: Drink it with a meal containing fiber, protein, and healthy fats to slow down sugar absorption.
Dilute It: Mixing beetroot juice with water or other low-sugar vegetables like cucumber, spinach, or celery can help reduce the sugar concentration per serving.
Make it Fresh: Opt for fresh, homemade juice to avoid the added sugars and preservatives found in many commercial varieties. When buying store-bought juice, always read the label to ensure it's 100% pure juice with no added sweeteners.

Conclusion: A Balanced Perspective

To answer the question, is beetroot juice full of sugar? Yes, it contains a significant amount of natural sugar. However, this does not mean it is unhealthy, especially when compared to sodas and other sugary drinks. The presence of fiber in whole beets and the low glycemic load of a moderate portion mean that a single serving is less impactful on blood sugar than its GI might suggest. For those managing diabetes or closely monitoring their sugar, it's crucial to consume it in moderation and preferably as part of a balanced meal. Ultimately, beetroot juice remains a valuable source of nutrients and nitrates, offering significant health benefits when consumed mindfully. Always consult a healthcare professional before making significant dietary changes, especially if you have an existing health condition like diabetes.

Here is an example of an external resource discussing the health benefits of beetroot from an authoritative source: Health Benefits of Beet Juice and Beet Powder.

Frequently Asked Questions

An 8-ounce glass of pure beetroot juice typically contains between 19 and 22 grams of natural sugar.

The sugar in beetroot juice is natural sugar, mainly sucrose, and is not the same as refined, added sugars. However, because juicing removes fiber, it can impact blood sugar levels more quickly than consuming whole beets.

People with diabetes should consume beetroot juice in moderation due to its concentrated natural sugars. It is recommended to pair it with fiber, protein, or fat to slow absorption and to consult a doctor before making it a regular part of their diet.

Because juicing removes fiber, the natural sugars in beetroot juice are absorbed more rapidly than from whole beets, which can cause a faster rise in blood sugar.

Beetroot has a moderate Glycemic Index (GI) of around 61-64. However, its low Glycemic Load (GL) means a normal serving size won't cause a significant blood sugar spike.

Eating whole beets is often considered healthier because you retain all the dietary fiber, which slows sugar absorption and is beneficial for digestive health. Juicing removes most of this fiber.

When buying beetroot juice, choose a product that is 100% pure and does not list any added sugars or concentrates on the ingredients label.