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Black berry
CARBS
10g
PROTEINS
1g
FATS
0.5g
Quantity: 100g
Glycemic Index: 25
Glycemic Load: 2
Fiber: 5g
Key Nutrients: Vitamin C, Vitamin K, Manganese
Health Impact: Due to their low carbohydrate content and high fiber, blackberries have a minimal impact on blood sugar levels, promoting a slow and steady insulin response.
💉 Suggested Bolus
If using insulin, consider a smaller bolus due to the low glycemic load, or delay bolus timing to match the slower digestion rate.
🍽️ Best Paired With (Veg)
- Chia seeds – High in fiber and omega-3 fatty acids, helps in stabilizing blood sugar levels.
- Greek yogurt – Low in carbohydrates and high in protein, aids in slower digestion and blood sugar control.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Protein helps to moderate blood sugar spikes and provides satiety.
- Smoked salmon – Rich in omega-3 fatty acids and protein, supports overall metabolic health.
🥄 Smart Substitutes
- Raspberries – Similar low glycemic index and higher fiber content which helps in slower sugar absorption.
- Strawberries – Lower in carbohydrates and calories, beneficial for blood sugar control.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to low carbohydrate content.
- 30–60 min: Slight increase in blood sugar may occur, moderated by fiber content.
- 2–3 hr: Blood sugar levels should stabilize due to the low glycemic impact of blackberries.
— BCDF community member
🧠 Lowering Impact Tip
Consume with a source of healthy fats or proteins to further slow glucose absorption.
🤔 FAQs about Black berry
How many blackberries can I eat without affecting my blood sugar?
Portion control is key; typically, a small handful (about 1/4 cup) is considered safe for most people with diabetes.
Can I eat blackberries if my blood sugar is already high?
It's best to avoid any fruit when blood sugar is high. Focus on non-starchy vegetables and lean protein until levels are more stable.
Download the Full Metabolic Intelligence Report (PDF)
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