According to registered dietitians, raspberries are the best berry for high blood sugar. Not only do they win the contest for the highest fiber, but they also happen to have the lowest sugar content, too.
Fruit tends to get a bad rap when it comes to your blood sugar, but berries are one of the few notable exceptions; since they’re high in fiber and low in sugar, berries won’t raise your blood sugar levels much. But one particular berry stands out in this regard: according to registered dietitians, raspberries are the best berry for high blood sugar. And that’s just one of the Secret Side Effects of Eating Raspberries. Not only do they win the contest for the highest fiber, but they also happen to have the lowest sugar content, too. Plus, they’re packed with a ton of other beneficial compounds.
That might help to explain why a 2019 study in Food & Function found that when pre-diabetic adults with insulin resistance ate raspberries with a meal, they had lower post-meal insulin levels.
The glycemic index measures how much your blood sugar will increase when you eat a particular food. According to Juliana Tamayo, RDN, an editor for Fitness Clone, the glycemic index for raspberries is 32, which is considered “low.” That makes it a standout food option for diabetics.
1. Raspberry nutrition facts
Raspberries are a delicate fruit with a tart flavor and velvety texture. The most common type of raspberry is the red raspberry, but raspberries can also be black, purple, and golden. It should be no surprise that raspberries are considered a superfood, as they are rich in fiber and heart-healthy antioxidants.
One cup of fresh raspberries (123g) provides 64 calories, 1.5g of protein, 14.7g of carbohydrates, and 0.8g of fat. Raspberries are an excellent source of vitamin C and fiber. The following nutrition information is provided by the USDA.
Vitamin C: 32.2mg
Raspberries are low in carbohydrates compared to many other fruits. There are under 15 grams of carbohydrates per cup, with an impressive 8 grams coming from fiber. Just 5.4 grams are from natural sugar.
The glycemic index of raspberries is 25, and the glycemic load is 2. Berries, in general, are considered one of the better fruit choices for anyone who is watching their blood sugar.
Raspberries contain minimal fat, less than 1 gram per cup. The majority of fatty acids in raspberries are polyunsaturated.
Raspberries are not a significant source of protein. They contain 1.5 grams per cup.
Vitamins and Minerals
Raspberries are rich in many essential vitamins and minerals. For vitamins, raspberries have vitamin C, most of the B-vitamins (especially folate), vitamin A, vitamin E, and vitamin K. The minerals in raspberries include calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, and selenium.
2. Why raspberries are the best berry for high blood sugar?
Raspberries also contain a whopping 8 grams of fiber per cup—that’s 29% of the daily value. Fiber also makes up about half the total carbohydrate content, which also includes sugar.
“This means that when you eat raspberries, your blood sugar won’t rise as much because you absorb and digest fiber much slower,” Tamayo explains.
Raspberries are particularly high in two types of antioxidants: flavonols and anthocyanidins. Anthocyanins hinder certain digestive enzymes, thus slowing down digestion, which can help prevent blood sugar spikes.
“The anthocyanins in raspberries have been linked to lower blood glucose and insulin levels,” explains Sara Chatfield, RDN at Health Canal. “And the tannins inhibit enzymes associated with breaking down carbohydrates, leading to lower blood sugar levels. Additionally, consumption of raspberries has been linked with beneficial changes in gut health, which may support better blood sugar control.
3. Some health benefits of raspberries
Promotes heart health
Red raspberries improve endothelial function and reduce hypertension. Given raspberries’ naturally high fiber content, it’s no surprise that they also help keep cholesterol levels down.
The vitamins in raspberries, including vitamin C and folate, reduce oxidative stress and lower the risk of stroke. Furthermore, raspberries are a good source of potassium, a key electrolyte for lowering blood pressure.
Improves bone strength
Raspberries are a natural source of resveratrol, the compound typically associated with the health benefits of red wine. Multiple studies have shown beneficial effects on bone strength in response to resveratrol, including the induction of osteogenesis (new bone formation) and the inhibition of natural bone degradation. Raspberries also provide some bone-building calcium.
Supports healthy weight management
Raspberries are high in fiber and low in calories. Eating 2 cups of fresh raspberries amounts to just 120 calories and a large bowl of filling, delicious fruit. The fiber in raspberries supports weight loss in two ways: reducing the number of calories absorbed and improving satiety.