Per 100 Grams — Diabetes Nutrition Facts

Food & Diabetes Search

Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.

https://www.bluecircle.foundation/food/black-raisins

Black raisins

CARBS

79 g

PROTEINS

3 g

FATS

0.5 g

Black raisins are high in carbohydrates and sugars, making them less advisable for individuals managing diabetes with a low-carb diet.

Quantity: 100 g

Glycemic Index: 64

Glycemic Load: 49

Fiber: 3.7 g

Key Nutrients: Potassium, Iron

Health Impact: High carbohydrate and sugar content can lead to significant blood sugar spikes and require careful insulin management.

💉 Suggested Bolus

Pre-bolusing or using a dual-wave bolus may help manage the rapid rise in blood sugar.

🍽️ Best Paired With (Veg)

Avocado salad – High in healthy fats and fiber, helps in slowing down the absorption of any carbs.
Grilled tofu – Low in carbs and a good source of protein, aiding in steady blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – High in protein and virtually no carbs, supporting stable glucose levels.
Baked salmon – Rich in omega-3 fatty acids and protein, helps in managing insulin sensitivity.

🥄 Smart Substitutes

Almonds – Lower in carbs and provide healthy fats that can help stabilize blood sugar levels.
Walnuts – Rich in omega-3 fatty acids which can improve cardiovascular health without spiking glucose levels.
Chia seeds – High in fiber and omega-3s, chia seeds can help maintain blood sugar control.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as fats and proteins do not spike blood sugar quickly.
30–60 min: Gradual increase if any, due to slow digestion of fats and proteins.
2–3 hr: Stable blood sugar levels due to the low carbohydrate content and high fiber in the substitutes.

“Many in the low-carb community find that focusing on whole, unprocessed foods not only helps manage blood sugar levels but also improves overall health.”
— BCDF community member

🧠 Lowering Impact Tip

Consume in very small quantities or mix with nuts to slow glucose absorption.

🤔 FAQs about Black raisins

Can eating black raisins increase my blood sugar?

Yes, black raisins are high in natural sugars and can cause blood sugar spikes. Consider low-carb alternatives like nuts or seeds.

What are some snack options that won't spike my blood sugar?

Opt for snacks rich in proteins and healthy fats such as nuts, seeds, or cheese. These help maintain stable blood sugar levels.

Have a question about Black raisins or any other topic related to diabetes?

Schedule a free session with one of our trained peer supporters who live with diabetes.

Click here for Buddy Project Helpline

From the blog

Empowering the diabetes community with expert insights, support, and resources.