Per 100 Grams — Diabetes Nutrition Facts

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

Raspberries

CARBS

15 g

PROTEINS

1.5 g

FATS

0.7 g

Raspberries are a low-carb, high-fiber fruit suitable for a diabetes-friendly diet, helping to manage blood sugar levels effectively.

Quantity: 100 g

Glycemic Index: 32

Glycemic Load: 4

Fiber: 6.5 g

Key Nutrients: Vitamin C, manganese, dietary fiber

Health Impact: The low glycemic index and high fiber content help to moderate blood sugar levels and slow digestion, reducing the risk of blood sugar spikes.

💉 Suggested Bolus

Consider a smaller insulin bolus due to the low glycemic load, and monitor blood sugar post-consumption to adjust future doses.

🍽️ Best Paired With (Veg)

Chia seed pudding – High in fiber and healthy fats, which can help to stabilize blood sugar levels when paired with raspberries.
Almond flour pancakes – Low in carbohydrates and high in protein, complementing the nutritional profile of raspberries.

🍽️ Best Paired With (Non Veg)

Greek yogurt – Rich in protein and probiotics, helping to balance the meal and reduce the glycemic load.
Cottage cheese – High in protein and low in carbs, providing a stable energy source when combined with raspberries.

🥄 Smart Substitutes

Blackberries – Similar in flavor and texture but with slightly fewer carbohydrates and more fiber, helping to further minimize blood sugar spikes.
Strawberries – Lower in carbohydrates per serving compared to many other fruits, and rich in antioxidants and vitamins.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact on blood sugar due to low glycemic index.
30–60 min: Slight increase in blood sugar may occur, but generally remains stable due to the high fiber content.
2–3 hr: Blood sugar levels should return to baseline without significant spikes, thanks to the fiber and low carb content.

“Many in the low-carb community find that incorporating berries like raspberries into their diet helps satisfy sweet cravings without causing significant blood sugar spikes, making them a favored choice in a balanced diabetic diet.”
— BCDF community member

🧠 Lowering Impact Tip

Pair with a source of healthy fats or protein to further stabilize blood sugar levels.

🤔 FAQs about Raspberries

How many raspberries can I eat without affecting my blood sugar?

Portion control is key. Typically, a small handful (about 1/2 cup) is considered a safe serving size that shouldn't significantly impact blood sugar levels for most individuals with diabetes.

Are raspberries okay for every type of diabetes?

Yes, raspberries can be a good choice for type 1 and type 2 diabetes due to their low glycemic index and high fiber content, but individual responses can vary. Always monitor your blood sugar to see how they affect you personally.

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