Fruit tends to get a bad rap when it comes to your blood sugar, but berries are one of the few notable exceptions; oh they are high in fiber and low in sugar, berries will not 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 beat the competition for the highest fiber, but they also happen to have the lowest sugar content. Plus, they’re packed with tons of other beneficial compounds.
That might help explain why the 2019 study i 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 TamayoRDN, editor for Fitness Clone, the glycemic index for raspberries is 32, which is considered “low.” That makes it stand out food choice for diabetics.
Why raspberries are the best berry for high blood sugar
There are also raspberries 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 will not rise as much because you absorb and digest fiber much more slowly,” explains Tamayo.
Raspberries are particularly high in two types of it antioxidants: flavonols and anthocyanidins. Anthocyanins inhibit certain digestive enzymes, which slows down digestion, which may help prevent blood sugar spikes.
“The anthocyanins in raspberries are linked to lower blood glucose and insulin levels,” he explains Sara Chatfield, RDN at Health Canal. “And the tannins inhibit enzymes involved in breaking down carbohydrates, causing blood sugar levels to drop. In addition, raspberry consumption is associated with beneficial changes in gut healthwhich may support better blood sugar control.
Tips for eating raspberries to manage blood sugar
While you can juice raspberries whole, Tamayo recommends combining them with a protein source for best blood sugar control. She recommends pairing them with unsweetened Greek yogurt, cottage cheese, or a handful of almonds.
“If they are added to a handful of nuts, they will increase their power because of the healthy fats and proteins from the nuts which slow down digestion even more,” he says Dana Ellis HunnesRDsenior clinical dietitian at UCLA Medical Center and author of Recipe For Survival.
Better yet, throw those raspberries and nuts into a fiber-rich bowl of oatmeal for even more blood sugar control.
Rebecca Strong is a freelance health/wellness, lifestyle and travel writer. Read more