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Cranberry
CARBS
12g
PROTEINS
0.4g
FATS
0.1g
Quantity: 100g
Glycemic Index: 50
Glycemic Load: 3
Fiber: 4.6g
Key Nutrients: Vitamin C, manganese, fiber
Health Impact: Cranberries have a moderate glycemic index and a low glycemic load, which may result in a slower and smaller rise in blood sugar levels.
💉 Suggested Bolus
Consider a smaller insulin bolus prior to consumption, or adjust timing based on continuous glucose monitoring data.
🍽️ Best Paired With (Veg)
- Mixed nuts – Healthy fats in nuts can help slow the absorption of sugars.
- Chia seeds – High in fiber and omega-3 fatty acids, which can aid in blood sugar regulation.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Protein helps moderate blood sugar levels and increases satiety.
- Salmon – Rich in omega-3 fatty acids and protein, supporting overall metabolic health.
🥄 Smart Substitutes
- Raspberries – Lower in carbs and higher in dietary fiber, helping to reduce blood sugar spikes.
- Blackberries – Contain antioxidants and are low in carbohydrates, which can help manage blood sugar levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as cranberries are relatively low in carbohydrates.
- 30–60 min: Slight increase in blood sugar could occur depending on the quantity consumed.
- 2–3 hr: Blood sugar levels should stabilize, especially if consumed in moderation and paired with a protein or fat.
— BCDF community member
🧠 Lowering Impact Tip
Consume cranberries in moderation and pair with a source of healthy fats or proteins to slow glucose absorption.
🤔 FAQs about Cranberry
Can I eat cranberries if I am on a strict low-carb diet?
Yes, in moderation. Cranberries are lower in carbs than many other fruits, making them a suitable choice when eaten in small quantities.
How can I incorporate cranberries into my diet without increasing my carb intake too much?
Use cranberries as a garnish or mix them with a high-fat or high-protein food to balance the meal.
Download the Full Metabolic Intelligence Report (PDF)
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