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https://www.bluecircle.foundation/food/raisins
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Raisins
CARBS
79g
PROTEINS
3g
FATS
0.5g
Not advisable for a low-carb diabetes approach.
Quantity: 100g
Glycemic Index: 64
Glycemic Load: 28
Fiber: 3.7g
Key Nutrients: Vitamin C, Vitamin K, Iron
Health Impact: Raisins have a high carb content leading to a rapid blood sugar spike. The insulin response might not match the quick digestion time, potentially causing a blood sugar crash later.
💉 Suggested Bolus
Consider pairing with nuts or seeds to slow down digestion and minimize blood sugar spikes.
🍽️ Best Paired With (Veg)
- Greek yogurt with chia seeds – High in protein and fiber, helps with blood sugar control.
- Avocado salad with olive oil dressing – Healthy fats and fiber promote stable blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled salmon with steamed vegetables – Protein and healthy fats support blood sugar regulation.
- Chicken stir-fry with low-carb vegetables – Balanced meal with protein and fiber to prevent spikes.
🥄 Smart Substitutes
- Berries – Lower in carbs and sugar compared to raisins, providing antioxidants and fiber.
- Nuts – Healthy fats and protein help stabilize blood sugar levels.
⏱ Blood Sugar Timeline
- 0–15 min: Can cause a quick spike in blood sugar due to high sugar content.
- 30–60 min: Blood sugar may continue to rise.
- 2–3 hr: Blood sugar might still be elevated.
“Many in the low-carb diabetes community find that avoiding high-sugar dried fruits like raisins helps them better manage their blood sugar levels and reduce the risk of spikes.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Limit portion size and pair with protein or healthy fats.
🤔 FAQs about Raisins
Can I eat raisins if I have diabetes?
It's best to avoid raisins due to their high sugar content which can lead to blood sugar spikes.
What are some low-carb alternatives to raisins?
Berries, nuts, and seeds are great options that are lower in carbs and sugar.
Download the Full Metabolic Intelligence Report (PDF)
Get the complete blood sugar strategy, portion guidance, CGM rise model, and insulin execution plan in a clean, printable format.
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