Carbs in Blackberries? Are Blackberries Keto?

Blackberries Nutritional Information

Blackberries also have a low glycemic index (GI) of 25. The GI scale ranks carbohydrate effects on blood glucose response. Blood sugar spikes are thought to be less likely with a GI rating of 55 or lower. 

However, Glycemic load (GL) is considered to be a better indicator of how food affects blood sugar levels as it takes both the GI and the net carbohydrate content in a typical serving into account.

The GL of blackberries is only 4, which is extremely low. Thus, Blackberries are healthy carbohydrates which you can incorporate into your diet. Let’s find out in detail the carbs in blackberries:

Are Blackberries Keto?

Blackberries are keto-friendly because of their low net carbohydrate and high fiber content. They should be consumed in moderation. These minimally processed, whole foods are packed with nutrients so it is a good idea to add them to your diet.

Since they are low-fat, it is recommended to include healthy fats to help burn energy during ketosis. Blackberries are also a great source of fibre. Fibre helps in weight loss by regulating sugar absorption and improving satiety levels, lowering cholesterol levels, promoting regular bowel movements and improving gut health.

Blackberries are also rich in antioxidants such as vitamin C that may help fight diseases such as cancer. Recent studies show blackberries have anti-aging benefits as well. Avoid canned or processed blackberries as they are usually loaded with sugar and preservatives knocking you out of ketosis. 

Reference

1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutrients 
2. https://glycemicindex.com/gi-search/?food_name=blackberry+raw&product_category=&country=&gi=&gi_filter=&serving_size_(g)=&serving_size_(g)_filter=&carbs_per_serve_(g)=&carbs_per_serve_(g)_filter=&gl=&gl_filter= 
3. https://pubs.acs.org/doi/abs/10.1021/jf2036033