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https://www.bluecircle.foundation/food/12-cup-rasbperry
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1/2 cup rasbperry
CARBS
7.7g
PROTEINS
0.7g
FATS
0.4g
Raspberries are a low-carb, high-fiber fruit suitable for a diabetes-friendly diet, promoting minimal blood glucose spikes.
Quantity: 61g
Glycemic Index: 32
Glycemic Load: 2
Fiber: 4g
Key Nutrients: Vitamin C, manganese, dietary fiber
Health Impact: The low carbohydrate content and high fiber improve glucose control and reduce insulin spikes.
💉 Suggested Bolus
Consider a smaller insulin bolus due to the low glycemic load, or delay bolus timing.
🍽️ Best Paired With (Veg)
- Chia seeds – High in fiber and omega-3 fatty acids, which can help to further stabilize blood sugar levels when combined with raspberries.
- Greek yogurt (unsweetened) – Provides a source of protein and fat, which can help to balance blood sugar levels when eaten with raspberries.
🍽️ Best Paired With (Non Veg)
- Almond butter – Rich in healthy fats and protein, helping to moderate blood sugar rises when paired with raspberries.
- Cottage cheese – Low in carbohydrates and high in protein, supporting a slower and more controlled glycemic response.
🥄 Smart Substitutes
- Blackberries – Similar in texture and flavor but with slightly fewer carbohydrates and higher fiber content, helping to reduce blood sugar spikes.
- Strawberries – Lower in carbohydrates and provide a similar burst of freshness, while also offering antioxidant properties.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as raspberries have a low glycemic index.
- 30–60 min: Slight increase in blood sugar due to natural sugars, mitigated by the fiber content.
- 2–3 hr: Blood sugar levels should stabilize due to the high fiber content which slows down the absorption of sugar.
“Many in the low-carb community find that pairing berries with sources of healthy fats and proteins not only enhances flavor but also aids in maintaining more stable glucose levels.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair with a source of healthy fats or proteins to further slow glucose absorption.
🤔 FAQs about 1/2 cup rasbperry
Can eating raspberries help manage my diabetes?
Yes, raspberries are low in carbohydrates and high in fiber, making them a good fruit choice for managing blood sugar levels.
How many raspberries can I eat without spiking my blood sugar?
Portion control is key. A serving size of about 1/2 cup of raspberries is generally safe, but individual responses can vary.
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Help us continue community-led diabetes support and education.
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