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