● Food Intelligence · Fruit
Across 3,070 single-item raspberry logs, members averaged +28.2 mg/dL — but that number swings hard with context: a yogurt parfait holds the peak to +26.9 mg/dL while a 110g+ carb meal pushes it to +44.3 mg/dL, a 72% escalation driven almost entirely by what's on the plate alongside the berries.
Tap any ingredient below to swap it for a glucose-friendlier alternative. Your Signos Glucose Score, predicted curve, and nutrition update in real-time. Every swap is data-backed by real CGM response measurements.
Yes — modestly, averaging +28.2 mg/dL across 3,070 single-item logs, with 37.8% of meals crossing the high-spike threshold. Across 3,070 logged meals where members ate raspberries alone, the average glucose peak was +28.2 mg/dL (median +24 mg/dL). That puts raspberries in a relatively low tier compared to bananas (+38.8 mg/dL) or oatmeal (+38.9 mg/dL), and roughly even with Greek yogurt (+27.3 mg/dL). The fiber-buffering story shows up in the cohort: at ~8g of fiber per cup, raspberries are the highest-fiber common berry, and the curve runs flatter than the GI 46 / GL 13 score alone would suggest. The dominant lever is meal context — pairing raspberries with yogurt drops the peak to +26.9 mg/dL, a smoothie pulls it to +25.3 mg/dL, while oatmeal pushes it up to +36.7 mg/dL across 955 matched logs.
Some members spike +25.3 mg/dL. Others spike +44.3. The only way to know how you'll spike is to measure with a Signos CGM.
Raspberries are a low-GI fruit at GI 46 / GL 13, and the cohort backs that score up — across 3,070 single-item logs the average peak was just +28.2 mg/dL with a median of +24 mg/dL. The single biggest lever measured in the full cohort is total meal carb load: meals with ≥60g of carbs ran 52% higher than the low-carb baseline (p<0.001, n=4,772), and the carb-bucket analysis shows a near-linear escalation from +25.8 mg/dL in light (0–40g) meals up to +44.3 mg/dL in very-heavy (110g+) meals — a 72% jump. Two secondary levers pull in the opposite direction: protein pairings (≥15g) trimmed the response by ~8% (n=22,132, p<0.001) and high-fiber meals (≥5g) by ~3% (n=23,953, p<0.01). The fiber effect is small in the data but consistent with raspberries' ~8g per cup — the highest of any common berry. The mechanism is observational, not yet causal, but the pattern is consistent with fiber and protein slowing gastric emptying and blunting the glycemic excursion from any co-ingested carbs.
This page draws on 3,070 single-item raspberry logs (meals where raspberries were logged alone, no pairings) from 1,885 unique Signos members, plus a broader 33,051-meal cohort spanning all meal contexts where raspberries appeared (7,703 unique members), collected through the Signos production CGM platform. Data were filtered to postprandial glucose responses (PPGR) between 0 and 100 mg/dL to exclude sensor artifacts and implausible readings. Modifier effects were estimated using Welch's t-test on matched pairs against a defined baseline; all reported effects carry p<0.001 unless noted. We report mean glucose peak across a right-skewed distribution — the median single-item spike of +24 mg/dL is a few mg/dL lower than the mean of +28.2 mg/dL, which is typical for this type of data. The food was identified in member logs using a regex that matched "raspberry" or "raspberries" as a primary ingredient, excluding compound dishes (sorbets, jams, syrups, sauces). Any carb-pair pairing slot requires at least 100 matched meals before it appears in the recipe builder. Published GI 46 / GL 13 sourced from the Harvard glycemic index table.