Fruit tends to get a bad rap when it comes to blood sugar, but berries are one of the few notable exceptions; as they are high in fiber and low in sugar, berries will not raise blood sugar levels very much. But one berry in particular stands out in this regard: According to registered dietitians, raspberries are the best berries 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, they also have the lowest sugar content. Plus, they’re packed with a ton of other beneficial compounds.
That could help explain why a 2019 study in Food and Function found that when prediabetic adults with insulin resistance ate raspberries with a meal, they had lower insulin levels after the meal.
The glycemic index measures how much your blood sugar level will rise when you eat a particular food. According to Juliana TamayoRDN, editor of Fitness Clone, the glycemic index of raspberries is 32, which is considered “low.” That makes it a standout diabetic food option.
Why Raspberries Are The Best Berries 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 of the total carbohydrate content, which also includes sugar.
“This means that when you eat raspberries, your blood sugar won’t spike as much because you absorb and digest fiber much more slowly,” explains Tamayo.
Raspberries are particularly rich in two types of antioxidants: flavonols and anthocyanidins. Anthocyanins hinder certain digestive enzymes, slowing down digestion, which can help prevent blood sugar spikes.
“The anthocyanins in raspberries have been linked to lower blood glucose and insulin levels,” he explains. Sara Chatfield, RDN a Health Channel. “And tannins inhibit enzymes associated with the breakdown of carbohydrates, leading to lower blood sugar levels. Additionally, consumption of raspberries has been linked to beneficial changes in gut healthwhich one could support better blood sugar control.
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Tips for eating raspberries to control blood sugar
While you can eat just raspberries, Tamayo suggests pairing them with a protein source for better blood sugar control. She recommends pairing them with unsweetened Greek yogurt, cottage cheese, or a handful of almonds.
“Adding them to a handful of walnuts will boost their power due to the healthy fats and proteins in the walnuts which slow down digestion even more,” he says. dana ellis hunnesDRsenior clinical dietitian at UCLA Medical Center and author of Recipe for survival.
Better yet, toss those raspberries and walnuts together in a hearty, high-fiber bowl of oatmeal for better blood sugar control.
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Rebecca Strong is a freelance health/wellness, lifestyle and travel writer based in Boston. read more
