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https://www.bluecircle.foundation/food/blackberry
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BlackBerry
CARBS
10g
PROTEINS
1g
FATS
0.5g
Blackberries are a low-carb, high-fiber fruit suitable for a diabetes-friendly diet.
Quantity: 100g
Glycemic Index: 25
Glycemic Load: 2.5
Fiber: 5g
Key Nutrients: Vitamin C, Vitamin K, Manganese
Health Impact: Low glycemic index and load help minimize blood sugar spikes.
💉 Suggested Bolus
Consider a smaller insulin bolus due to the low glycemic load.
🍽️ Best Paired With (Veg)
- Chia seeds – High in fiber and omega-3 fatty acids, which can help stabilize blood sugar levels.
- Greek yogurt (unsweetened) – Provides protein without added sugars, supporting blood sugar control.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Lean protein source that helps balance meals and stabilize glucose levels.
- Smoked salmon – Rich in omega-3 fatty acids and protein, aiding in blood sugar regulation.
🥄 Smart Substitutes
- Raspberries – Lower in carbs per serving, helping to minimize blood sugar spikes.
- Strawberries – Contain fewer carbohydrates and more fiber, aiding in slower glucose absorption.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as blackberries have low glycemic index.
- 30–60 min: Slight increase in blood sugar due to natural fructose.
- 2–3 hr: Blood sugar levels should stabilize due to the fiber content in blackberries.
“Many in the low-carb community find that incorporating high-fiber, low-carb fruits like blackberries helps manage cravings while keeping blood sugar levels in check.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair with a source of healthy fats or protein.
🤔 FAQs about BlackBerry
How many blackberries can I eat without spiking my blood sugar?
Portion control is key; typically, a small handful (about 1/4 cup) is considered safe for most people with diabetes.
Are blackberries okay for every type of diabetes?
Yes, blackberries are generally safe for Type 1 and Type 2 diabetes, but individual responses can vary. Monitoring blood sugar levels is recommended.
Download the Full Metabolic Intelligence Report (PDF)
Get the complete blood sugar strategy, portion guidance, CGM rise model, and insulin execution plan in a clean, printable format.
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