Glycemic Index of Blackberries
Blackberries have a low glycemic index (GI) of approximately 25. This low GI means they are digested and absorbed slowly, causing a gradual rise in blood sugar levels. Blackberries are an excellent choice for individuals looking to manage blood sugar or follow a low-GI diet.
Glycemic Load of Blackberries
The glycemic load (GL) of blackberries is also low, usually around 2 to 3 per 100-gram serving. This low GL makes blackberries a safe and blood sugar-friendly option, especially when eaten in moderation.
Nutritional Profile of Blackberries (per 100 grams)
| Nutrient | Amount per 100g | % Daily Value (DV) |
|---|---|---|
| Calories | 43 kcal | – |
| Carbohydrates | 9.6 g | 3% |
| Sugars | 4.9 g | – |
| Fiber | 5.3 g | 21% |
| Protein | 1.4 g | 3% |
| Fat | 0.5 g | – |
| Vitamin C | 21 mg | 24% |
| Vitamin K | 19.8 µg | 17% |
| Manganese | 0.6 mg | 30% |
| Folate | 25 µg | 6% |
Blackberries are rich in fiber, vitamins, and antioxidants, making them not only a low-GI food but also a nutrient-dense addition to a balanced diet.
