Download the Full Metabolic Intelligence Report (PDF)
Raspberries
CARBS
15 g
PROTEINS
1.5 g
FATS
0.7 g
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.
— 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.
Download the Full Metabolic Intelligence Report (PDF)
From the blog
Empowering the diabetes community with expert insights, support, and resources.