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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.
Support Blue Circle Diabetes Foundation
Help us continue community-led diabetes support and education.
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