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
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.
Have a question about Raspberry or any other topic related to diabetes?
Schedule a free session with one of our trained peer supporters who live with diabetes.
From the blog
Empowering the diabetes community with expert insights, support, and resources.