If you’re navigating gestational diabetes and also sipping your way through pregnancy, you’ve probably heard about raspberry leaf tea. It’s often recommended in the third trimester for its supposed benefits—but like with most things in GD life, it’s normal to wonder: Is it actually safe? Could it help… or hurt?
—Julija, HIgedi founder
Note: Always seek professional advice and consult your doctor before making any changes to your routine.
Raspberry leaf tea, also known as red raspberry leaf tea, is made from the leaves of the red raspberry plant (Rubus idaeus). This herb has a long history of use in herbal medicine, especially for pregnancy support. Traditionally, it’s believed to:
Strengthen the uterine muscles
Help tone the uterus to prepare for labor
Potentially reduce labor duration (some swear by this!)
Plus, it’s caffeine-free, hydrating, and naturally rich in nutrients like iron, calcium, and magnesium — which is always a win.
The short answer: For most, raspberry leaf tea is generally considered safe during pregnancy—especially in the third trimester and with your provider’s approval. There’s no strong evidence it raises blood sugar, and it’s a hydrating, carb-free drink that can replace sugary beverages. However, it can stimulate uterine contractions, so many experts recommend waiting until the third trimester to start drinking it.
Current evidence that raspberry leaf tea can lower blood sugar in gestational diabetes is very limited and largely based on a single case report plus small mechanistic studies—not on large, high-quality trials:
Case report: One published case describes hypoglycemia and reduced insulin needs after starting raspberry leaf tea in a woman with GDM, which resolved when the tea was stopped and recurred when restarted. (Diabetes Care, 2001)
Small studies: There are some small, short-term studies (not in pregnant women with GDM) that suggest raspberry leaf may modestly blunt post-meal glucose and insulin spikes.
Reviews: Reviews of herbal teas in pregnancy note raspberry leaf is widely used, but highlight limited, low-quality evidence on both benefits and metabolic effects, and recommend caution with high-risk pregnancies or when combined with medications.
What does this mean for you?
This is not strong enough to prove harm or benefit, but it is enough of a signal that, if you are on insulin or metformin, most clinicians recommend caution and close monitoring rather than assuming it is harmless. Always talk to your healthcare provider before trying raspberry leaf tea if you’re on medication for GD.
Hydration: Staying hydrated is crucial for blood sugar control and overall health. Raspberry leaf tea can help you stay hydrated without added sugars.
Nutrient Boost: No carbs, no calories, just some helpful minerals like magnesium and iron.
Soothing Ritual: A warm cup of tea can be incredibly grounding when you’re dealing with food tracking, glucose checks, and general pregnancy exhaustion.
There are lots of easy (and blood sugar–friendly!) ways to enjoy raspberry leaf tea—hot or cold, plain or blended. Here are some go-to methods:
Classic Brew: Steep 1 teaspoon of dried raspberry leaf in hot water for 5–10 minutes. The tea is typically drunk by sipping 1–2 cups daily, usually starting in the third trimester to help prepare for labour and birth. It is recommended to start slowly with a small amount and gradually increase your intake as tolerated. Afternoon or evening tends to work best for some. Consuming raspberry leaf tea in the third trimester may help decrease the duration of the second stage of labour and support a smoother birth process.
Iced Raspberry Tea: Brew a stronger batch, let it cool, then pour over ice with lemon slices or a few fresh berries. Perfect for warm days or a refreshing change.
Slightly Sweetened: If your blood sugar allows, a touch of honey or sugar-free syrup, a cinnamon stick, or a slice of fresh ginger can add depth without much carb impact. (Or use a GD-friendly sweetener like stevia or monk fruit)
Tea Blends: Mix it up with other pregnancy-safe, caffeine-free herbs like lemon balm, peppermint, or ginger for variety and flavor.
Safety Tip: Consuming raspberry leaf tea is not recommended during the first trimester due to potential risks. Overconsumption can lead to intense contractions, so it should be consumed with caution. Always consult your healthcare provider before you drink raspberry leaf tea.
We asked the HIgedi community how they’re sipping raspberry leaf tea without spiking—and here’s what real moms shared:
Simple & Soothing: “Hot with lemon and just a tiny bit of honey—keeps my numbers in range.”
Fruity & Fun: “I brew a few bags, then mix with diet cranberry juice!”
Flavor Boost: “Unsweetened passion or orange tea blends beautifully with it and gives it some punch.”
Ice Cold & Crisp: “I make a batch and chill it with fresh berries or a splash of sugar-free juice like Minute Maid Light.”
Straight-Up: “I drink it plain. It's not winning any awards for taste, but it's not awful—and it does the job.”
Cold Brew Style: “I do it ‘cold brew’ style—fill a jar with water and 2 tea bags, then leave it in the fridge overnight to drink in the morning or next day.”
Many also lean on safe, sugar-free sweeteners for that little extra taste without messing with blood sugar.
It’s important to pick a raspberry leaf tea that’s pure, safe, and blood sugar-friendly. Here’s what to look for:
100% pure red raspberry leaf without fillers or added herbs
Organic and pesticide-free for pregnancy safety
Loose leaf or unbleached tea bags—whichever you prefer
No added sugars or artificial flavors that could affect blood sugar
Check ingredients carefully if it’s a blend, especially for GD safety
FGO Organic Red Raspberry Leaf Tea Bags — eco-friendly, caffeine-free, and great value with 100 bags
Traditional Medicinals Organic Raspberry Leaf Herbal Tea — widely trusted and well-reviewed for pregnancy
Earth Mama Organic Raspberry Leaf Tea Bags — gentle and specifically designed for pregnancy support
Always check with your provider before starting herbal teas — especially in early pregnancy or if you’re on insulin.
Most mamas wait until the third trimester (usually around 32–34 weeks) before introducing raspberry leaf tea.
Start slow — maybe one cup a day — and see how your body responds.
Keep an eye on blood sugar the first few times, just to be sure it agrees with you.
Let us know how you like your raspberry leaf tea in the HIgedi app — we’re all about sharing what works, what’s tasty, and what feels good. 💛
1. Is raspberry leaf tea safe for gestational diabetes?
Generally yes, in the third trimester for women not on medication—but always check with your provider.
2. Can I drink raspberry leaf tea if I’m on insulin or metformin?
The evidence is very limited. Don’t start without medical advice, and monitor closely if you do.
3. Does raspberry leaf tea lower blood sugar?
There’s a possible effect, but it’s not proven or well-studied in gestational diabetes. Caution is best.
4. When should I start drinking raspberry leaf tea if pregnant?
Most experts recommend waiting until 32–34 weeks (third trimester), and starting with a small amount.
5. How much raspberry leaf tea is safe to drink?
Usually 1–2 cups per day in the third trimester, but start slow and see how your body responds.
6. Can raspberry leaf tea cause contractions or early labor?
It may stimulate uterine contractions, which is why it’s best avoided in the first and second trimesters unless your provider says otherwise.
7. Is raspberry leaf tea safe if I have a high-risk pregnancy or complications?
If you have a high-risk pregnancy, preterm labor history, or other complications, check with your doctor before trying raspberry leaf tea.
8. Does raspberry leaf tea interact with other medications besides insulin or metformin?
There’s little research on interactions, so always check with your provider if you’re on other medications.
9. What are the side effects of raspberry leaf tea?
Possible side effects include mild nausea, loose stools, and uterine cramping if overconsumed.
10. Can raspberry leaf tea replace my prenatal vitamins?
No—while it contains some minerals, it’s not a substitute for prenatal vitamins or any prescribed supplements.
11. What does raspberry leaf tea taste like?
It’s herbal, slightly grassy, and not sweet—many moms blend it with other flavors or sweeteners.
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