Are berries good for blood sugar? How much berries can I eat without spiking blood sugar?

You have probably heard that berries are a blood sugar friendly fruit. Today we are diving into why berries are such a powerhouse when it comes to diabetes friendly fruits. 

• Are berries good for blood sugar?

• Why are berries better for blood sugar than other fruits?

• Are frozen berries as good as fresh ones for blood sugar?

• Why do my blood sugar levels go up after eating berries even though they’re suppose to be low glycemic?

• How much berries can I eat without spiking my blood sugar?

• What’s the best way to eat berries to minimize blood sugar spikes?

• Are berry juices okay for blood sugar?

Are berries good for blood sugar?

Berries are among the most blood sugar friendly fruit options. Most berries are considered low glycemic index (GI) choices, meaning they produce a slower, more gradual rise in blood sugar. 

Why are berries better for blood sugar than other fruits?

Berries are better than many other fruits for blood sugar as they are especially high in fibre. For example, a small 6 oz (170 g, or ~1.5 cups) container of raspberries provides ~11g of fibre, that’s a whopping 40% of your daily fibre needs. 

In addition, berries are considered to be a good source of soluble fibre. Soluble fibre is gel-forming fibre that helps to slow down the absorption of carbohydrates, thus helping to provide a slower, more gradual rise in blood sugar.

Are frozen berries as good as fresh ones for blood sugar?

Yes, frozen berries are usually as good as fresh ones for blood sugar, as the nutrient content (including fibre and carbohydrate content) remains largely unchanged.  

Why do my blood sugar levels go up after eating berries even though they’re suppose to be low glycemic?

Keep in mind that berries are still a source of carbohydrates. As with any carbohydrate foods, you can expect some rise in blood sugar (even people without diabetes do experience some rise in blood sugar after eating carbohydrate foods, this is normal!)

The goal is not necessarily for blood sugar to sit completely flat across the day. Rather, we are looking for slower, more gradual rises versus sharper spikes where possible.

How much berries can I eat without spiking blood sugar?

When it comes to fruit intake, I recommend keeping portion size to within 15 g net carbs per serving. You can have more than one serving of fruits in a day, but try to spread it out time wise throughout the day. 

For your favourite berries, portion sizes for approximately 15 g of carbohydrate are as follows:

• Blueberries: 1 cup 

• Raspberries: 2 cups

• Blackberries: 2 cups

• Strawberries: 2 cups

What’s the best way to eat berries to minimize blood sugar spikes?

If you would like to minimize the rise in blood sugar even further, I would recommend pairing berries with some protein to help slow down the absorption of carbohydrates. 

For example, pairing berries with greek yogurt or skyr, cheese, or nuts and seeds.

Are berry juices okay for blood sugar?

Similar to other fruit juices, berry juices would be considered high glycemic index choices, meaning they cause a faster, sharper rise in blood sugar (a.k.a. More likely to cause a blood sugar spike). 

Even with a 100% fruit juice with no added sugars, we concentrate the naturally occurring sugars and remove the fibre content, thus making it a fast absorbing sugar. 

I would encourage you to enjoy berries as whole fruits rather than reaching for the juice form. 

Have more questions about eating berries and blood sugar management? Comment below to let me know!