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https://www.bluecircle.foundation/food/frozen-rasberries
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Frozen rasberries
CARBS
7.7g
PROTEINS
1.2g
FATS
0.7g
Frozen raspberries are a low-carb, nutrient-dense food suitable for managing diabetes.
Quantity: 100g
Glycemic Index: 32
Glycemic Load: 3
Fiber: 6.5g
Key Nutrients: Vitamin C, manganese, dietary fiber
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 when combined with raspberries.
- Greek yogurt (unsweetened) – Provides protein and fat, which can help balance blood sugar spikes from the fruit.
🍽️ Best Paired With (Non Veg)
- Cottage cheese – Low in carbohydrates and high in protein, helping to balance the meal's glycemic load.
- Almond butter – Adds healthy fats and protein, reducing the overall glycemic impact of the snack.
🥄 Smart Substitutes
- Blackberries – Similar in flavor but with slightly fewer carbohydrates and higher fiber content, helping to manage blood sugar levels more effectively.
- Strawberries – Lower in carbohydrates per serving compared to raspberries, and rich in antioxidants.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as raspberries have a low glycemic index.
- 30–60 min: Slight increase in blood sugar due to natural sugars, mitigated by high fiber content.
- 2–3 hr: Blood sugar levels should stabilize due to the fiber content slowing the absorption of sugar.
“Many in the low-carb diabetes community find that incorporating berries like raspberries into their diet helps satisfy sweet cravings without causing significant blood sugar spikes, especially when paired with sources of protein or healthy fats.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair with a source of healthy fats or protein.
🤔 FAQs about Frozen rasberries
How many raspberries can I eat without spiking my blood sugar?
Portion control is key. Typically, a small handful (about 1/2 cup) is considered safe for most people with diabetes, but individual responses can vary.
Are frozen raspberries as good as fresh?
Yes, frozen raspberries retain most of their nutrients and are a great option. Just ensure they are not packaged with added sugars or syrups.
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Help us continue community-led diabetes support and education.
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