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Berries
CARBS
14.5 g
PROTEINS
1.0 g
FATS
0.3 g
Quantity: 100 g
Glycemic Index: 25
Glycemic Load: 3
Fiber: 5.0 g
Key Nutrients: Vitamin C, Vitamin K, Manganese, Fiber
Health Impact: Berries have a minimal impact on blood sugar levels due to their low carbohydrate content and slow digestion rate.
💉 Suggested Bolus
Consider a smaller insulin bolus due to the low glycemic load, and monitor blood sugar post-consumption to adjust future doses.
🍽️ Best Paired With (Veg)
- Chia seeds – High in fiber and omega-3 fatty acids, which can help to stabilize blood sugar levels when combined with berries.
- Greek yogurt (unsweetened) – Provides protein and fat, which can help to balance the meal and slow glucose absorption.
🍽️ Best Paired With (Non Veg)
- Almond butter – Rich in healthy fats and protein, helping to reduce the glycemic impact of meals.
- Cottage cheese – Low in carbohydrates and high in protein, aiding in slower digestion and sustained energy.
🥄 Smart Substitutes
- Blackberries – Lower in carbohydrates and higher in fiber compared to other fruits, helping to minimize blood sugar spikes.
- Raspberries – High in dietary fiber and antioxidants with a low glycemic index, aiding in slower glucose absorption.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as berries contain low amounts of fast-acting carbohydrates.
- 30–60 min: Slight increase in blood sugar due to natural fructose, moderated by high fiber content.
- 2–3 hr: Blood sugar levels begin to stabilize due to the slow digestion of fiber in berries.
— BCDF community member
🧠 Lowering Impact Tip
Pair berries with a source of healthy fats or protein to further slow the absorption of sugars.
🤔 FAQs about Berries
How many berries can I eat without spiking my blood sugar?
Portion control is key. Typically, a small handful (about 1/2 cup) of berries is considered a safe serving size for most people with diabetes.
Are all berries equally low in carbohydrates?
No, different berries have different carb counts. For example, strawberries and blackberries tend to be lower in carbs than blueberries.
Download the Full Metabolic Intelligence Report (PDF)
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