Berries are sweet but not the kind of sweet that should send people with diabetes running. “Because they come with fiber, people with diabetes can include that in their diet as a serving of fruit,” says registered dietitian Nancy Copperman, RD, a nutrition consultant in community health in Georgetown, Texas. When it comes to berries, raspberries are one of the best options because they are packed with fiber. Raspberries contain 14.6 grams (g) of carbohydrates and 8 g of fiber per cup, according to the U.S. Department of Agriculture (USDA).Another stellar choice: blackberries. These berries have 14.4 g of carbs and 8 g of fiber per cup, per the USDA. Opt for fresh fruit, as juice is stripped of fiber, and plan on eating berries on their own or when added to another nutritious food (like oatmeal), rather than in, say, a muffin made from white flour.When it comes to diabetes prevention, berries will fit in your healthy diet, too. In fact, one study found that, of about 500,000 Chinese adults, those who consumed fresh fruit daily were 12 percent less likely to develop diabetes compared with those who avoided it. Fruits that are lower on the glycemic index, which includes berries, might be the best options for blood sugar regulation, the researchers point out. In general, when enjoyed whole, these foods carry a low glycemic load, meaning they are unlikely to cause sharp swings in blood sugar levels.RELATED: The Prediabetes Diet Everyone Should Follow