Per 100 Grams — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/raisin

raisin

CARBS

79 g

PROTEINS

3 g

FATS

0.5 g

Raisins are high in carbohydrates and sugars, making them less advisable for individuals managing diabetes with a low-carb diet.

Quantity: 100 g

Glycemic Index: 64

Glycemic Load: 42

Fiber: 3.7 g

Key Nutrients: Potassium, Iron

Health Impact: Raisins can cause significant blood sugar spikes due to their high carbohydrate and sugar content, requiring careful insulin management.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus to manage the rapid rise in blood sugar.

🍽️ Best Paired With (Veg)

Avocado Salad – High in healthy fats and fiber, helps to slow digestion and prevent blood sugar spikes.
Zucchini Noodles with Pesto – Low in carbohydrates and high in nutrients, offering a filling meal without high blood sugar risks.

🍽️ Best Paired With (Non Veg)

Grilled Chicken with Asparagus – Protein-rich and low in carbs, supporting stable blood glucose levels.
Salmon with Steamed Broccoli – Provides omega-3 fatty acids and fiber, aiding in blood sugar management and heart health.

🥄 Smart Substitutes

Almonds – Lower in carbs and provide healthy fats that can help stabilize blood sugar levels.
Walnuts – Rich in omega-3 fatty acids which can improve heart health without spiking blood sugar.
Pumpkin Seeds – Offer magnesium and other minerals, supporting blood sugar control and providing fewer carbs.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as nuts and seeds do not rapidly raise blood glucose levels.
30–60 min: Stable blood sugar due to the slow digestion of fats and proteins in nuts and seeds.
2–3 hr: Continued blood sugar stability, avoiding the spikes associated with high-carb snacks like raisins.

“Many in the low-carb diabetes community find that replacing high-carb snacks like raisins with nuts and seeds not only helps in managing blood sugar levels but also aids in overall satiety and metabolic health.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with a source of healthy fats or proteins to slow glucose absorption.

🤔 FAQs about raisin

Can eating raisins increase my blood sugar?

Yes, raisins are high in sugar and can lead to rapid increases in blood sugar levels, which is not ideal for managing diabetes.

What are the best low-carb snacks for diabetes?

Nuts, seeds, and low-carb vegetables like celery or cucumber are excellent for maintaining stable blood sugar levels.

Have a question about raisin or any other topic related to diabetes?

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