Are Cherries Good for Diabetics?

Cherries have been cultivated in Europe since at least the 16th century. Cherries are long-stemmed, small stone fruits that can be found in several varieties, depending on their colour and taste. The two most popular ones are sweet and tart cherries. The flesh of the cherry varies in colour from clear to dark red; while cherries with clear flesh are the most popular in commercial production, those with dark red flesh are generally preferred by connoisseurs. Let's understand "Is Cherry Good for Diabetes"

If you have diabetes, cherries can be a healthy and tasty choice for your diet because they contain vitamin C, potassium, and fibre. However, because cherries have a high glycemic index, you should limit your consumption. Here you can find best fruits for diabetics diet.

Nutritional Profile of Cherries

All cherries are power-packed with nutrition, as they are full of fibre, vitamins, minerals, antioxidants, and are low in calories and naturally sweet, making them a tasty addition to the diet of people living with diabetes. 100 grams of cherries contain:-

Cherries and Diabetes

It's critical to maintain your blood glucose levels within the ranges advised by your doctor if you have diabetes. Monitoring your carbohydrate intake is one method to achieve this.

Nonstarchy vegetables, fruits, whole grains, and beans are all good sources of dietary carbohydrates. Cherries are an option, but it's crucial to watch your portion sizes.

A little serving equals 14 cherries, according to The British Diabetic Association (about the same as 2 kiwi fruit, 7 strawberries, or 3 apricots). Consider checking your blood glucose level before and after sampling cherries for the first time because different people have varied carbohydrate tolerances.

Several research on animals have demonstrated that eating cherries can help treat type 2 diabetes. Cherries have various health benefits and a vivid red colour because to specific compounds they contain. It helps you maintain blood sugar levels and guard against diabetes-related health issues.

Types of cherries for diabetes

Cherries are delightful in different varieties with unique flavours, nutritional value, and sugar content. For people with diabetes, choosing cherries that are lower in sugar and higher in fibre, vitamins, and antioxidants is essential. One type of cherry good for people with diabetes is the sour cherry or tart cherry.

These cherries are lower in sugar than other varieties and have a higher fibre content, which can help regulate blood sugar levels. A cup of sour cherries contains about 50 calories, 12 grams of carbohydrates, and 2.5 grams of fibre; these cherries' sugar content is 8 grams. Another type of cherry that is good for people with diabetes is the sweet cherry.

A cup of sweet cherries contains about 90 calories, 22 grams of carbohydrates, 3 grams of fibre, and 18 grams of sugar. Consume cherries. You can eat them fresh, dried, or frozen. Fresh cherries can be eaten as a snack, added to salads, or used as a dessert topping. Dried cherries add to trail mix, oatmeal, or yoghurt. Frozen cherries can be blended into smoothies or used as a base for homemade sorbet or ice cream.

1) Fresh Cherries

Fresh cherries are a flavoursome fruit packed with nutrition. They are low in calories, 50 calories in fresh cherries per 100g, and high in fibre and vitamin C. It has antioxidants that help protect against disease.

Nutritional value (Per 100 g)

• Fat - 0.3g
• Sodium - 0mg
• Carbohydrates - 22g
• Fibre - 3g
• Sugars - 17.7g
• Protein - 1.4g
• Vitamin C - 9.7mg
• Potassium - 306mg
• Calcium - 17.9mg
• Magnesium - 15.2mg

Way to consume

To enjoy them, rinse and eat fresh, or try them in baked goods, salads, or smoothies.

Sour Cherries 

Sour cherries are luscious and nutritious fruit that can be enjoyed in various ways. These tart cherries have vitamin C, fibre, and antioxidants. 

Nutritional value (Per 100 g)

• Fat - 0.26g
• Carbohydrates - 10.65g
• Fibre - 1.38g
• Sugars - 8.02g
• Protein - 0.84g

Way to consume

These cherries require cooking before you can consume them. It's required to harvest its flavour better.

Canned Cherries

Canned cherries are a convenient and tasty way to enjoy this popular fruit year-round. They are also a good source of vitamin C, with 100 grams providing 7% of the daily recommended intake.

Nutritional value (Per 100 g)

• Total Fat 0.2g - 0 %
• Sodium 3mg - 0 %
• Total Carbohydrate 21g - 8 %
• Dietary Fibre 2.3g - 8 %
• Sugar - 16g
• Protein 0.7g - 1 %
• Vitamin D 0 mcg - 0 %
• Calcium 10mg - 1 %
• Iron 0.4mg - 2 %
• Potassium 148 mg - 3 %

Way to consume

Canned cherries can be consumed as a topping for desserts or added to smoothies for a burst of flavour. They also make a delicious count to salads or can be enjoyed as a snack straight out of the can.

‍Sweet Cherries 

Sweet cherries are delicious and nutritious fruit you can enjoy in various ways. They are low in calories and fibre, making them an excellent choice for snacking. 

Nutritional value (Per 100 g)

• Total Fat 0.3 g - 0%
• Saturated fat 0.1 g - 0%
• Cholesterol 0 mg - 0%
• Sodium 3 mg - 0%
• Potassium 173 mg - 4%
• Total Carbohydrate 12 g - 4%
• Dietary fiber 1.6 g - 6%
• Sugar - 8 g
• Protein 1 g - 2%

Way to consume

When it comes to sweet cherries, you can eat them fresh as a snack, add them to salads, or use them as a topping for yoghurt or oatmeal. You can also use them to make delicious desserts, such as pies or cobblers.

Store sweet cherries in the refrigerator for up to a week to preserve their freshness. Enjoy this nutritious fruit's sweet and juicy flavour as a refreshing addition to your diet.

Maraschino Cherries

Maraschino cherries are a type of cherry typically preserved in sugar and almond flavouring syrup. While they may be tasty, they could be more nutritious, containing only about 130 calories per 100 grams. However, they are a good source of vitamin C and potassium.

Nutritional value (Per 100 g)

• Total Fat 0.2 g - 0%
• Saturated fat 0 g - 0%
• Cholesterol 0 mg - 0%
• Sodium 4 mg - 0%
• Potassium 21 mg - 0%
• Total Carbohydrate 42 g - 14%
• Dietary fiber 3.2 g - 12%
• Sugar - 39 g
• Protein 0.2 g - 0%

Way to consume

Maraschino cherries can be enjoyed in a variety of ways. They are commonly used as a garnish for cocktails or desserts, such as ice cream sundaes or cheesecakes.

They can also be chopped up and added to fruit salads or used as a topping for pancakes or waffles. However, consuming them in moderation is essential, as they are high in sugar.

How many cherries can a diabetic eat per day?

A diabetic person can eat half a cup (95 grams) of sweet or tart cherries every day. To determine the right serving size for your body, check your blood sugar levels before and after consuming cherries.

Eat cherries together with a well-balanced meal that contains complex carbohydrates, protein, and good fats. Your blood sugar levels will be less affected by the sugar as a result of this. As with any food, consult your diabetes doctor or trained nutritionist first if you have any concerns about eating cherries if you have diabetes.

Do cherries raise your blood sugar?

Because cherries contain anthocyanins, they do not raise blood sugar levels when eaten in moderation. These chemicals boost insulin production and aid the body in controlling blood sugar levels. However, while there is no harm in eating fresh sour cherries, you should limit your intake of sweet ripened cherries due to their high sugar content.

Benefits of Eating Cherries

Cherries are among the healthiest fruits, and one of the tastiest, too. Listed below are the manifold benefits of cherries:

1. Strengthens the Immune System

Cherries are a rich source of vitamin C; thus, they strengthen the immune system and help fight infections such as cold, flu, etc. Vitamins for diabetics type 2 are important as they helps to regulate the sugar efficiently.

2. Full of Antioxidants

The antioxidants in cherries protect the cells against oxidative damage, thereby delaying ageing and protecting against chronic diseases like Alzheimer’s, heart disease, cancer, etc.

3. Relieves Gout

Studies have shown that cherries normalise uric acid levels. This is very helpful in reducing gout attacks. Its anti-inflammatory properties help with arthritis and joint pain,too.

4. Lowers Cholesterol

Studies document that tart cherry juice lowers cholesterol levels, including the “bad” LDL cholesterol. It Thus helps in reducing the risk of cardiovascular diseases and heart attack.

5. Relieves Muscle Soreness

Tart cherry juice is popular among professional athletes as well as workout enthusiasts, as it relieves post-exercise muscle soreness and also shortens the recovery time.

6. Promotes Sleep

Sweet cherries contain high amount of melatonin, which is a sleep-inducing hormone, and this is the reason why cherries are known to help improve the quality of sleep.

Benefits of Eating Cherries for Diabetes

Let's read some benefits of eating cherries to understand, Is cherry good for diabetes?

Cherries are a tasty and healthy option for people living with diabetes for several reasons:

1. Cherries have low Glycemic Index, meaning that they don't cause blood sugar levels to spike after eating them. This is good news for individuals with diabetes, who need to be careful about what they eat to keep their condition under control.
2. Cherries are also a good source of fibre, which can help to regulate blood sugar levels. Fibre slows down the absorption of sugar into the bloodstream, which helps to prevent spikes in blood sugar levels.
3. The antioxidants in cherries may also help to protect against some complications of diabetes, such as heart disease and nerve damage. Studies have shown that people who eat a lot of cherries have a lower risk of these conditions.

What are the side effects of eating cherries?

Cherries are a healthy and tasty fruit, but are there any side effects of eating cherries if consumed excessively? Due to their high fiber content, eating too many cherries may lead to digestive issues like bloating, diarrhea, and stomach cramps. Moreover, cherries contain natural sugar, which can raise blood sugar levels in people with diabetes.

Cherries also contain a small number of oxalates, which can lead to kidney stone formation in susceptible individuals. Lastly, some people may be allergic to cherries, which can cause symptoms like itching, hives, and difficulty breathing.

Different Ways to Consume Cherries for Diabetics

Cherries are very versatile and can be incorporated into your diabetic diet plan. There are many ways to enjoy cherries if you have diabetes. Here are a few ideas:

• Munch a handful of them fresh.
• Add them to your breakfast cereal or oatmeal.
• Top your yoghurt with a handful of cherries.
• Enjoy a small bowl of cherry pie for dessert.
• Make a fruit salad with cherries, apples, and oranges.
• Mix up some dried cherries with dark chocolate chips and salted almonds as a snack.
• Mix some tart cherry juice with sparkling water and a lemon wedge for a refreshing mocktail.
• Add fresh or dried cherries to sugar free ice creams.
• Make salsa with minced cherries and herbs like basil.

Also read about uses and side effects of sugar tablet

Cherries glycemic index

The Glycemic Index of food is a measure of how quickly the carbohydrates in that food are broken down and absorbed into the bloodstream. Foods with a high Glycemic Index are those that are rapidly digested and cause blood sugar levels to spike. Low Glycemic Index foods are those that are slowly digested and cause only a small rise in blood sugar levels.

Glycemic index of cherries is 22,which is considered to be low. This means that they are slowly digested and don't cause blood sugar levels to spike. However, as with all fruits, it is important to eat them in moderation.

Bottomline

Generally, cherries are a healthy food that everyone, including people with diabetes, can enjoy. The low Glycemic Index, high fibre content, and low-calorie count of cherries make them a safe inclusion in the diet of individuals having diabetes. As mentioned above, they offer various health benefits; however, as with all fruits, it is important to eat them in moderation. Too much of any one thing can lead to problems. Know about fruit for diabetes.

FAQs

1. Can People Having Diabetes Eat Cherries Every Day?

Yes, people with diabetes can enjoy the tasty cherries everyday as it has been proven to help manage diabetes better.

2. What Are The Risks Of Over consumption Of Cherries For People With Diabetes?

Overconsumption of cherries can increase the carbohydrate count of your diet and thus can result in increased blood sugar levels, which can be hazardous for people with diabetes. Hence, overconsumption of cherries should be avoided.

3. How Many Cherries Should A Person Having Diabetes Eat In A Day?

Each individual has a different tolerance to carbohydrates, so the best way to decide how much is okay for you, check your blood sugar levels before and after eating cherries.

4. What Is The Best Time To Consume Cherries?

The best time to eat cherries is after dinner, as it will help get you good quality of sleep, in addition to the other health benefits. Cherries should preferably not be eaten on an empty stomach to decrease the risk of gastric troubles such as gas, bloating, etc.

5. Are dark cherries good for diabetics?

According to studies cherries are a powerhouse of antioxidants that are anti-diabetic. The chemical anthocyanin, which gives cherries their deep red colour, also helps people with Type-2 diabetes and control their blood sugar levels by boosting the body's production of the hormone insulin

6. Does cherry contain sugar?

Yes, 100 grams of cherries contain 8 grams of sugar.

7. Are cherries bad for diabetics?

If you have diabetes, cherries can be a healthy and tasty addition to your diet because they contain vitamin C, potassium, and fibre.

8. How many carbs are in fresh cherries?

A 1-cup serving of pitted sweet cherries has about 25 grammes of carbs, depending on ripeness. A 1-cup serving of pitted sour cherries contains approximately 19 grammes of carbohydrates.