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mulberry
CARBS
9.8g
PROTEINS
1.4g
FATS
0.4g
Quantity: 100g
Glycemic Index: 25
Glycemic Load: 2.45
Fiber: 1.7g
Key Nutrients: Vitamin C, Vitamin K, Iron, Potassium
Health Impact: Due to their low carbohydrate content and minimal effect on insulin response, mulberries are unlikely to cause significant blood sugar spikes, making them a good choice for people with diabetes.
💉 Suggested Bolus
Consider a smaller insulin bolus due to the low glycemic load, and monitor blood glucose post-consumption to adjust future doses.
🍽️ Best Paired With (Veg)
- Chia seeds – High in fiber and omega-3 fatty acids, which can help stabilize blood sugar levels when combined with mulberries.
- Greek yogurt (unsweetened) – Provides protein and fat, slowing down the absorption of sugars from the mulberries.
🍽️ Best Paired With (Non Veg)
- Almond butter – Adds healthy fats and protein, reducing the overall glycemic load of the meal.
- Cottage cheese – Low in carbohydrates and high in protein, helping to balance blood sugar levels when eaten with mulberries.
🥄 Smart Substitutes
- Blackberries – Lower in carbohydrates and rich in fiber, helping to manage blood sugar levels more effectively.
- Raspberries – Offer a similar texture and flavor with higher fiber content and lower net carbs, aiding in glucose control.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as mulberries have a low glycemic index.
- 30–60 min: Slow, gradual rise in blood sugar due to fiber content.
- 2–3 hr: Blood sugar levels should stabilize, thanks to the fiber and natural fructose.
— BCDF community member
🧠 Lowering Impact Tip
Pair with a source of healthy fats or proteins to further stabilize blood sugar levels.
🤔 FAQs about mulberry
How many mulberries can I eat in a sitting?
It's best to limit to a small handful (about 1/4 cup) to keep carbs in check and prevent blood sugar spikes.
Are mulberries okay for every type of diabetes?
Yes, when consumed in moderation and as part of a balanced diet, mulberries can be a part of dietary management for all types of diabetes.
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