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mulberries
CARBS
9.8 g
PROTEINS
1.4 g
FATS
0.4 g
Quantity: 100 g
Glycemic Index: 25
Glycemic Load: 2.45
Fiber: 1.7 g
Key Nutrients: Vitamin C, Vitamin K, Iron, Potassium
Health Impact: Due to their low glycemic index and moderate carb content, mulberries are less likely to cause significant blood sugar spikes, especially when consumed in moderation.
💉 Suggested Bolus
Consider a smaller insulin bolus administered slightly ahead of mealtime to match the slower digestion and absorption rate of the fiber in mulberries.
🍽️ Best Paired With (Veg)
- Chia seeds – High in fiber and omega-3 fatty acids, which can help stabilize blood sugar levels.
- Almonds – Rich in healthy fats and protein, helping to slow the absorption of sugars.
- Greek yogurt (unsweetened) – Provides protein and probiotics with minimal impact on blood sugar.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – High in protein and low in carbs, supporting stable blood glucose levels.
- Salmon – Rich in omega-3 fatty acids and protein, beneficial for heart health and glycemic control.
- Eggs – Provide high-quality protein and fats, which help to minimize blood sugar spikes.
🥄 Smart Substitutes
- Blackberries – Lower in carbohydrates and higher in dietary fiber, helping to reduce blood sugar spikes.
- Raspberries – Offer a good source of antioxidants and fibers with fewer carbs than mulberries.
- Strawberries – Contain fewer carbs and more vitamin C, aiding in overall health and stable glucose levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as mulberries have a low glycemic index.
- 30–60 min: Slight increase in blood sugar due to natural sugars, moderated by fiber content.
- 2–3 hr: Blood sugar levels should begin to stabilize due to the fiber content in mulberries.
— BCDF community member
🧠 Lowering Impact Tip
Pair mulberries with a source of healthy fats or proteins to slow the absorption of glucose.
🤔 FAQs about mulberries
How many mulberries can I eat without spiking my blood sugar?
Portion control is key. Aim for a small handful (about 1/4 cup) as part of a balanced meal to minimize blood sugar impact.
Are dried mulberries okay for a low-carb diet?
Dried mulberries are higher in sugar and carbs. Opt for fresh mulberries to better manage carb intake and blood sugar levels.
Can I replace other fruits with mulberries in recipes?
Yes, mulberries can be a great substitute for higher-carb fruits in recipes, offering similar textures and sweetness with fewer carbs.
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