Blackberries: Glycemic Index, Glycemic Load, and Nutritional Facts

64
glycemic index of blackberries

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.