Grapefruit Arugula Beet Salad

Article written and reviewed by Cyrus Khambatta, PhD
Published September 17, 2023

This nutrient-rich and refreshing salad can be eaten any time of day. Adding beets to a fruit salad gives it a step up in flavor.

This colorful medley of ingredients combines the earthy richness of cooked beets with the peppery bite of arugula, complemented by the zesty sweetness of grapefruit segments. Add in the creaminess of sliced bananas, the burst of berries, the pop of pomegranate seeds, and the lusciousness of chopped figs, and you've got a salad that's not only a visual delight but also a powerhouse of flavors and nutrients. 

To top it all off, a sprinkling of ground flaxseed and an optional scoop of Amla Green for an extra health boost makes this salad a true superfood sensation.

Unlocking the Benefits of Grapefruit: A Diabetes-Friendly Citrus Marvel!

Grapefruit is a citrus fruit that offers a range of essential vitamins and minerals, making it a nutritious addition to many diets, including those of people living with diabetes.

In terms of vitamins, grapefruit is particularly high in vitamin C, which is a powerful antioxidant that supports the immune system, promotes healthy skin, and aids in wound healing. It also contains smaller amounts of vitamin A, which is crucial for vision and skin health.

Mineral-wise, grapefruit provides potassium, which is essential for regulating blood pressure and maintaining proper muscle function. Additionally, it offers some dietary fiber, which can help stabilize blood glucose levels by slowing the absorption of sugar from the digestive tract.

One noteworthy aspect of grapefruit for people with diabetes is its relatively low glycemic index (GI), which generally ranges from 25 to 50, depending on the variety and ripeness. Foods with a low GI release glucose into the bloodstream gradually, helping to prevent rapid spikes in blood glucose levels.

However, it's essential to be aware of potential interactions between grapefruit and certain medications. Grapefruit contains compounds known as furanocoumarins, which can interfere with the metabolism of specific medications, including some diabetes medications. These interactions can lead to either increased or decreased medication levels in the bloodstream, which may have unintended effects.

If you're taking diabetes medications, especially those from the class of drugs known as statins or certain blood pressure medications, it's crucial to consult your healthcare provider or pharmacist before adding grapefruit to your diet. They can provide guidance on whether grapefruit consumption is safe and appropriate for you based on your specific medications.

In summary, grapefruit is a nutritious fruit with vitamins, minerals, and a relatively low glycemic index, making it a potentially beneficial choice for people living with diabetes. However, it's important to be cautious about potential interactions with certain medications, and consulting with a healthcare professional is advised, especially if you are taking specific drugs that may be affected by grapefruit consumption.

Elevate Your Plate with Arugula: A Diabetes-Friendly Superleaf!

Arugula, a peppery and vibrant leafy green, offers a range of essential vitamins and minerals that can be beneficial for people living with diabetes.

Arugula is an excellent source of several important vitamins, including vitamin K, which is crucial for blood clotting and bone health. It also provides vitamin A, which supports vision and skin health, and vitamin C, an antioxidant that boosts the immune system and aids in wound healing. 

Additionally, arugula contains smaller amounts of B vitamins, such as folate (vitamin B9), which is important for cell division and DNA synthesis.

In terms of minerals, arugula is rich in calcium, which is essential for strong bones and teeth. It also contains potassium, a mineral involved in blood pressure regulation and muscle function. 

Furthermore, arugula offers dietary fiber, which is valuable for stabilizing blood glucose levels by slowing the absorption of sugar from the digestive tract.

One of the advantages of arugula for people with diabetes is its extremely low glycemic index (GI), which is typically close to zero. Foods with a low GI have minimal effects on blood glucose levels, making arugula an excellent choice for those looking to manage their diabetes effectively.

Arugula is not only nutritious but also versatile, making it easy to incorporate into salads, sandwiches, wraps, and various dishes. Its peppery flavor can add a delightful kick to your meals without the need for high-sugar dressings or sauces.

Berry Bliss: Blueberries and Blackberries – Diabetes-Friendly Nutrient Packed Goodness!

Blueberries and blackberries, often celebrated as "superfoods," are indeed packed with essential vitamins and minerals, making them highly beneficial for people living with diabetes.

Let's start with blueberries:

Blueberries are rich in vitamin C, a powerful antioxidant that supports the immune system and skin health. They also provide vitamin K, which is crucial for blood clotting, and vitamin A, which contributes to vision and skin health. Blueberries are especially known for their anthocyanin content, which gives them their vibrant color and offers potential health benefits, including improved blood glucose control.

Mineral-wise, blueberries contain potassium, which plays a role in blood pressure regulation and muscle function. They are also a good source of dietary fiber, primarily soluble fiber, which helps stabilize blood glucose levels by slowing sugar absorption.

Blackberries, on the other hand, are loaded with vitamins and minerals:

Blackberries are particularly rich in vitamin C, offering even more of this immune-boosting vitamin than blueberries. They also provide vitamin K and vitamin A, similar to blueberries. Additionally, blackberries are a good source of vitamin E, which acts as an antioxidant and supports skin health.

In terms of minerals, blackberries offer potassium, like blueberries, and are also rich in manganese, which is important for bone health and metabolism. Blackberries are high in dietary fiber, especially soluble fiber, which, as with blueberries, aids in maintaining stable blood glucose levels.

Both blueberries and blackberries have a relatively low glycemic index (GI) and glycemic load (GL), making them excellent choices for individuals with diabetes. Blueberries typically have a GI of around 40-53, while blackberries have an even lower GI of approximately 25-40. These low GI values indicate that these berries have a gentle impact on blood glucose levels when consumed in appropriate portions.

In summary, blueberries and blackberries are nutritional powerhouses, offering a variety of vitamins and minerals, along with dietary fiber. Their low glycemic index and glycemic load make them valuable components of a diabetes-friendly diet, potentially helping to manage blood glucose levels while providing numerous health benefits.

Grapefruit Arugula Beet Salad

Beverly Verwey
Servings 1 person
Calories 405 kcal


  • 1 beet cooked, cooled and sliced
  • 1 cup arugula
  • 1 medium grapefruit peeled and membrane removed
  • 1 banana sliced
  • 1/2 cup blueberries
  • 1/2 cup blackberries
  • 1/4 cup pomegranate seeds
  • 2 figs chopped
  • 1 tsp ground flaxseed
  • 1 scoop Amla Green optional


  • Place the arugula in a bowl.
  • Add all the fruit and sliced beets.
  • Top with flaxseed and Amla Green if using.


Cook the beet ahead of time so that you can cool it before adding to your salad.


Calories: 405kcalCarbohydrates: 77.8gProtein: 7.1gFat: 2.9gSodium: 48.2mg
Tried this recipe?Let us know how it was!

About the author 

Cyrus Khambatta, PhD

Cyrus Khambatta, PhD is a New York Times bestselling co-author of Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes.

He is the co-founder of Mastering Diabetes and Amla Green, and is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002. He co-created the Mastering Diabetes Method to reverse insulin resistance in all forms of diabetes, and has helped more than 10,000 people improve their metabolic health using low-fat, plant-based, whole-food nutrition, intermittent fasting, and exercise.

Cyrus earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is the co-author of many peer-reviewed scientific publications.

He is the co-host of the annual Mastering Diabetes Online Summit, a featured speaker at the Plant-Based Nutrition and Healthcare Conference (PBNHC), the American College of Lifestyle Medicine Conference (ACLM), Plant Stock, the Torrance Memorial Medical Center, and has been featured on The Doctors, NPR, KQED, Forks Over Knives, Healthline, Fast Company, Diet Fiction, and the wildly popular podcasts the Rich Roll Podcast, Plant Proof, MindBodyGreen, and Nutrition Rounds.

Scientific Publications:

Sarver, Jordan, Cyrus Khambatta, Robby Barbaro, Bhakti Chavan, and David Drozek. “Retrospective Evaluation of an Online Diabetes Health Coaching Program: A Pilot Study.” American Journal of Lifestyle Medicine, October 15, 2019, 1559827619879106. https://doi.org/10.1177/1559827619879106

Shrivastav, Maneesh, William Gibson, Rajendra Shrivastav, Katie Elzea, Cyrus Khambatta, Rohan Sonawane, Joseph A. Sierra, and Robert Vigersky. “Type 2 Diabetes Management in Primary Care: The Role of Retrospective, Professional Continuous Glucose Monitoring.” Diabetes Spectrum: A Publication of the American Diabetes Association 31, no. 3 (August 2018): 279–87. https://doi.org/10.2337/ds17-0024

Thompson, Airlia C. S., Matthew D. Bruss, John C. Price, Cyrus F. Khambatta, William E. Holmes, Marc Colangelo, Marcy Dalidd, et al. “Reduced in Vivo Hepatic Proteome Replacement Rates but Not Cell Proliferation Rates Predict Maximum Lifespan Extension in Mice.” Aging Cell 15, no. 1 (February 2016): 118–27. https://doi.org/10.1111/acel.12414

Roohk, Donald J., Smita Mascharak, Cyrus Khambatta, Ho Leung, Marc Hellerstein, and Charles Harris. “Dexamethasone-Mediated Changes in Adipose Triacylglycerol Metabolism Are Exaggerated, Not Diminished, in the Absence of a Functional GR Dimerization Domain.” Endocrinology 154, no. 4 (April 2013): 1528–39. https://doi.org/10.1210/en.2011-1047

Price, John C., Cyrus F. Khambatta, Kelvin W. Li, Matthew D. Bruss, Mahalakshmi Shankaran, Marcy Dalidd, Nicholas A. Floreani, et al. “The Effect of Long Term Calorie Restriction on in Vivo Hepatic Proteostatis: A Novel Combination of Dynamic and Quantitative Proteomics.” Molecular & Cellular Proteomics: MCP 11, no. 12 (December 2012): 1801–14.

Bruss, Matthew D., Airlia C. S. Thompson, Ishita Aggarwal, Cyrus F. Khambatta, and Marc K. Hellerstein. “The Effects of Physiological Adaptations to Calorie Restriction on Global Cell Proliferation Rates.” American Journal of Physiology. Endocrinology and Metabolism 300, no. 4 (April 2011): E735-745. https://doi.org/10.1152/ajpendo.00661.2010

Bruss, Matthew D., Cyrus F. Khambatta, Maxwell A. Ruby, Ishita Aggarwal, and Marc K. Hellerstein. “Calorie Restriction Increases Fatty Acid Synthesis and Whole Body Fat Oxidation Rates.” American Journal of Physiology. Endocrinology and Metabolism 298, no. 1 (January 2010): E108-116.