Raspberries may taste even sweeter after you read this article. Raspberries are a low-glycemic index food, as are most other berries. A food with a low glycemic index, or GI, is one that has a glycemic response score of 55 or below. Raspberries have fiber that slows down the digestion and absorption of the fruit sugars.

Glycemic Response Score

Raspberries have an average GI score of less than 40. The glycemic index ranks foods according to low GI, intermediate GI or high GI. The GI score represents how much blood sugar rises after consuming a known amount of a specific food relative to the rise in blood sugar after consuming a certain amount of glucose or white bread. Low rankings are those that score below 55. Intermediate GI foods have a score between 55 and 70. High GI foods have a score above 70.

Basis for Glycemic Response

The reason raspberries have a low GI score of less than 40 is because they have complex carbohydrates, namely fiber, which slow down digestion and absorption of fruit sugars. In fact, a 1-cup serving of raspberries has 8 g of fiber. Foods that are low in fiber and high in refined sugar, such as fruit jam, have a higher GI score. One serving of strawberry jam, for example, has an average GI score of 51.

Difference by Color or Type

Raspberries have a uniformly low GI score and nutrition across a spectrum of colors. Black, red or gold, the GI score is approximately the same for all types of raspberries. Red raspberries are the most common in the U.S. In addition to being a low-GI food, raspberries are also a good source of vitamin C.

Glycemic Response of Similar Fruits

Similar foods such as strawberries and blueberries also have an average GI score of 40 or below and are also high in fiber. The similarity in GI scores among berries means that you can comfortably substitute one for the other based on season or local availability. Frozen raspberries should be consumed within six weeks of freezing to gain the most nutrient benefit.

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