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raspberrries
CARBS
7.7g
PROTEINS
1.2g
FATS
0.7g
Quantity: 100g
Glycemic Index: 32
Glycemic Load: 3
Fiber: 6.5g
Key Nutrients: Vitamin C, manganese, dietary fiber
Health Impact: The low carbohydrate content and high fiber in raspberries slow digestion and reduce rapid insulin spikes, supporting stable blood glucose levels.
💉 Suggested Bolus
If using insulin, consider a smaller bolus due to the low glycemic load and high fiber content.
🍽️ Best Paired With (Veg)
- Chia seeds – High in fiber and omega-3 fatty acids, helps to stabilize blood sugar levels.
- Greek yogurt – Low in carbohydrates and high in protein, aiding in blood sugar management.
🍽️ Best Paired With (Non Veg)
- Almond butter – Healthy fats and protein content complement the low carb profile of raspberries.
- Cottage cheese – Provides protein and helps slow the absorption of sugars into the bloodstream.
🥄 Smart Substitutes
- Blackberries – Similar low glycemic index and higher fiber content which helps in slower sugar absorption.
- Strawberries – Lower in carbohydrates and calories, beneficial for blood sugar control.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to low carbohydrate content.
- 30–60 min: Slight increase in blood sugar may occur, depending on individual sensitivity.
- 2–3 hr: Blood sugar levels should stabilize due to the high fiber content in raspberries.
— BCDF community member
🧠 Lowering Impact Tip
Consume raspberries with a source of healthy fats or proteins to further stabilize blood sugar levels.
🤔 FAQs about raspberrries
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 safe for most people with diabetes.
Are raspberries good for every type of diabetes?
Raspberries can be a beneficial part of a diet for type 1 and type 2 diabetes, but individual responses can vary. Monitoring blood sugar levels is recommended.
Download the Full Metabolic Intelligence Report (PDF)
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