Carb Counts and Health Benefits of Blackberries

Blackberry Nutritional Information

Full Frame Shot Of Fresh Blackberries
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Blackberries are one of the fruits lowest in sugars, and are a powerhouse in the nutrition department as well.

Carbohydrate and Fiber Counts for Blackberries

  • 1/2 cup blackberries: 3.5 grams effective (net) carbohydrate plus 4 grams fiber and 31 calories.
  • 1/2 cup unsweetened unthawed frozen blackberries: 8 grams of carbohydrate plus 4 grams of fiber and 49 calories. When buying frozen blackberries, check the label carefully to make sure there is no added sugar.

    Glycemic Index for Blackberries

    There is no scientific study of the glycemic index of blackberries. Some sources have extrapolated from other similar foods that it would be around 40. Here is more information about the glycemic index.

    Glycemic Load of Blackberries

    1/2 cup of fresh blackberries is estimated to have a glycemic load of 2. Here is more information about the glycemic load.

    Health Benefits of Blackberries

    Blackberries are a very good source of vitamin C and manganese, and a good source of vitamin K. They also provide high amounts antioxidant compounds, in the form of phytonutrients, especially ellagic acid and others which may help protect our cells from damage.

    There is some evidence of reduction of cancer risk from blackberries. Here is more about the health benefits of berries and serving suggestions.

    A Brief History of Blackberries

    It's tough to say where blackberries originated as they grow wild in Asia, Europe, North America and South America.

    And, not surprisingly, each region claims it as their own.

    The Greeks and the Romans are known to have used blackberries for medicine and Native Americans used them as food, medicine, twine, and dye.

    Documentation exists that blackberries were used in Britain in the late 17th century to make wine, cordials, jams, pies and other desserts, and the fruit became firmly entrenched in the pioneer cuisine of North America.

     

    Blackberries grow well on both the East and West Coasts of the United States, but the Pacific regions from Canada down to Mexico, are the main producers with Mexico leading worldwide production and Oregon harvesting 40 million pounds annually.

    Source: The Bix Blog

    Low-Carb Recipes With Blackberries

    Here is more information about blackberries at Calorie Count Plus.

    More Carb Profiles

    Sources:

    Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

    Seeram, NP. "Berry fruits for cancer prevention: current status and future prospects.." Journal of agricultural and food chemistry. 56(3):630-5. (2008).​

    USDA National Nutrient Database for Standard Reference, Release 20.

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