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/blackberries
Blackberries
CARBS
14.7 g
PROTEINS
2 g
FATS
0.7 g
Blackberries are a low-carb, high-fiber fruit suitable for a diabetes-friendly diet, helping to manage blood sugar levels effectively.
Quantity: 100 g
Glycemic Index: 25
Glycemic Load: 4
Fiber: 7.6 g
Key Nutrients: Vitamin C, Vitamin K, Manganese
Health Impact: The low glycemic index and high fiber content help to moderate blood sugar levels and insulin response, reducing the risk of spikes.
💉 Suggested Bolus
Consider a smaller insulin bolus due to the low glycemic load, and monitor blood sugar post-consumption to adjust as necessary.
🍽️ Best Paired With (Veg)
- Chia seeds – High in fiber and omega-3 fatty acids, which can help stabilize blood sugar levels.
- Greek yogurt – Provides protein and fat, which can help slow the absorption of sugars.
🍽️ Best Paired With (Non Veg)
- Almond butter – Healthy fats and protein in almond butter can help moderate blood sugar spikes.
- Cottage cheese – Low in carbohydrates and high in protein, aiding in slower digestion and glucose absorption.
🥄 Smart Substitutes
- Raspberries – Similar low glycemic index and higher fiber content which helps in slower sugar absorption.
- Strawberries – Lower in carbohydrates and calories, helping to manage blood sugar levels more effectively.
⏱ 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 the fiber in the berries.
- 2–3 hr: Blood sugar levels should stabilize due to the low glycemic load of blackberries.
“Many in the low-carb community find that incorporating berries like blackberries into their diet helps satisfy sweet cravings without causing significant spikes in blood sugar.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consume with a source of healthy fats or proteins to further slow glucose absorption.
🤔 FAQs about Blackberries
How many blackberries can I eat without affecting my blood sugar?
Portion control is key; typically, a small handful (about 1/2 cup) is considered safe for most people with diabetes.
Are blackberries good for every type of diabetes?
Blackberries can be a good option for most types of diabetes, but individual responses can vary. Monitoring blood sugar levels after consumption is recommended.
