Food & Diabetes Search
Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.
https://www.bluecircle.foundation/food/raspberry
Download the Full Metabolic Intelligence Report (PDF)
Get the complete blood sugar strategy, portion guidance, CGM rise model, and insulin execution plan in a clean, printable format.
Raspberry
CARBS
5g
PROTEINS
1.2g
FATS
0.7g
Raspberries are a low-carb, high-fiber fruit suitable for a diabetes-friendly diet.
Quantity: 100g
Glycemic Index: 32
Glycemic Load: 2.7
Fiber: 6.5g
Key Nutrients: Vitamin C, manganese, dietary fiber
Health Impact: The low carbohydrate content and high fiber improve glucose control and reduce insulin spikes.
💉 Suggested Bolus
Consider a smaller insulin bolus due to the low glycemic load and high fiber content.
🍽️ Best Paired With (Veg)
- Chia seeds – Adds fiber and omega-3 fatty acids, aiding in blood sugar stabilization.
- Greek yogurt – Provides protein and fat, helping to moderate blood sugar response.
🍽️ Best Paired With (Non Veg)
- Almond butter – Healthy fats and protein to slow glucose absorption.
- Cottage cheese – High in protein and low in carbs, supports stable blood sugar levels.
🥄 Smart Substitutes
- Blackberries – Similar low glycemic index and higher fiber content
- Strawberries – Lower in carbohydrates and calories, high in fiber and nutrients
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to low glycemic index.
- 30–60 min: Slight increase in blood sugar, stabilized by fiber content.
- 2–3 hr: Blood sugar levels return to baseline without significant spikes.
“Many in the low-carb community find that incorporating berries like raspberries into a balanced diet helps manage cravings while keeping blood sugar levels stable.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair with a source of healthy fats or protein.
🤔 FAQs about Raspberry
How many raspberries can I eat without spiking 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 may vary. Monitoring blood sugar levels is recommended.
Download the Full Metabolic Intelligence Report (PDF)
Get the complete blood sugar strategy, portion guidance, CGM rise model, and insulin execution plan in a clean, printable format.
From the blog
Empowering the diabetes community with expert insights, support, and resources.