Per 100 Grams — Diabetes Nutrition Facts

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

raspberrries

CARBS

7.7g

PROTEINS

1.2g

FATS

0.7g

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

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.

“Many in the low-carb diabetes community find that incorporating berries like raspberries into their diet helps manage cravings for sweets without causing significant spikes in blood sugar.”
— 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.

Have a question about raspberrries or any other topic related to diabetes?

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