Berries

A 100-gram serving of mixed berries offers 2–3g of fiber and 32–52 calories, with raspberries providing 6.5g of fiber—among the highest in fruit. Their glycemic indices are dramatically lower than alternatives: blueberries (40–53), strawberries (25–40), and raspberries (25–32) compared to bananas (51–61) or grapes (46–59). This minimizes glucose spikes that counteract medication effects. Berries also supply vitamin C, K, manganese, and anthocyanin antioxidants, supporting digestive health and adherence to long-term eating plans. Frozen berries are nutritionally equivalent to fresh and cost a fraction year-round, offering a genuinely satisfying sweet option that does not compromise therapy.