Are Cherries Good For Diabetics?

Diabetic patients do not eat all foods and fruits, especially those containing lots of sugar, as it would increase their sugar level. However, they can take natural sweet fruits like cherries without worrying about the consequences because they have a low glycemic index and contain antioxidants, vitamins, and fiber. So, are cherries good for diabetics? Let’s find out!

Cherries are low-GI foods that anyone suffering from diabetes can take. To avoid any crisis, people with diabetes must avoid anything that can make their sugar level high. Although most diabetic patients are on a diet, sometimes they can crave foods or fruits not in their diet plan.

Adding natural sweetness to the plan is not bad, and cherries are a great choice for people with diabetes. In addition, they help control blood sugar because cherries are rich in fiber and antioxidants.

However, despite this, cherries are not likely to produce a sharp spike in blood sugar level because of the low glycemic index. This is why cherries do not cause a rise in blood glucose levels; also, they contain some fiber content. Fiber reduces the speed at which sugar enters the body.

Nutritional benefits of Cherries

A cup of cherries has approximately 90 calories; however, they contain high fiber, vitamin C, and potassium. Cherries also include other nutrients such as vitamin C and antioxidants like anthocyanins.

Besides antioxidants and vitamins, cherries are rich in potassium, manganese, and copper. These are useful for body functions such as controlling high blood pressure, building strong bones, as well as generating energy.

Research shows that cherry contains flavonoids; this helps to fight heart diseases, cancer, and diabetes too. Cherries are also rich in melatonin, which is a hormone that the body cycles necessary for sleeping.

Are Cherries Good For Diabetics?

Yes, a diabetic person can take cherries. Anyone with diabetes must do everything possible not to eat anything that will make the glucose rise. But if the person takes natural fruits like cherries, there won’t be any cause for alarm.

Unlike high-carbohydrate foods, the glycemic index of cherries is very low, which means that it will not cause a sharp rise in blood sugar level. For this reason, they are okay for those people with diabetes.

Cherries contain antioxidant compounds like anthocyanins and quercetins; these antioxidants help reduce inflammation and regulate blood sugar. The above antioxidants can also assist in increasing the sensitivity of the body to insulin and minimizing the occurrence of insulin resistance that leads to type 2 diabetes.

In addition, cherries are rich in fiber; fiber helps decrease the rate of sugar intake in the blood. Because cherries are rich in both antioxidants and fiber, they prove to be more useful in controlling the glucose levels in the body.

Aside from regulating blood sugar, cherries can also provide the body with the necessary vitamins and minerals. They provide vitamin C that helps boost immunity; potassium, which is vital in maintaining the health of the heart and muscles, is one of the essential vitamins cherries contain.

How many grams of sugar are in cherries?

Because of the sweetness, many people trying to control their sugar level may consider cherries unsafe for them, and knowing how many grams of sugar are in cherries is a better way to know whether they are safe or not.

Although cherries are a wonderful fruit that offers many health benefits and is sweet by nature, you may be curious about the levels of sugars in them.

A small cup of cherries is about 18 grams of sugar. But they also have other nutrients, like vitamin C, potassium, and antioxidants that the body requires from time to time. This amount may also slightly differ depending on the cherries you are taking; nevertheless, on average, it is relatively small compared to other sweet fruits.

But, you must know that cherries do contain sugar, although it is in its natural form. They have nutrients like antioxidants, fiber, and vitamin C, etc.

Cherry Varieties

There are two main varieties of cherries; they are the sweet cherries and the sour cherries. Sweet cherries have a bright-red color, while sour cherries are darker in color. Both varieties are edible, and they can be eaten in their raw, natural form or processed.

Above you can see that cherries are good for diabetics. However, sometimes, the cherry someone with diabetics should eat depends on the type. This is because the glycemic index differs in the type of cherry. Cherries, more especially sour cherries, are low-GI foods, this makes them perfect for diabetic people.

Are cherries high in sugar?

No, cherries are not high in sugar, this is why health experts recommend that diabetic patients eat natural fruits like cherries. The sugar in cherries contains natural fructose, which is different from the type of sugar in some fruits not good for people with diabetics. This natural sugar is easy for the body to break down, and the energy from it does not drop like refined sugars.

How many cherries can a diabetic eat per day?

Although cherries are good for diabetics, people with diabetes should not eat too many cherries every day. Eating a bowl of cherries daily can raise the blood sugar level.

According to medical research, diabetics should take about 10-14 cherries in a day. Cherries are a recommended snack for the individual, but it is advised that one should consider the amount of carbohydrates they take in a day.

Cherries can be part of a well-balanced diet, causing the blood sugar levels to be too high, which might be difficult to control or manage. Knowing how cherries affect blood sugar is useful when managing diabetes.

Cherry glucose index (glycemic index)

Cherry GI may differ depending on its type. The glycemic index (GI) is a numerical system used to measure how various carbohydrate-containing foods affect blood glucose levels after consumption. A high-GI food makes glucose levels in the blood rise rapidly, while a low-GI food increases the glucose level slowly.

On average, sweet cherries have a glycemic index equal to 22, while sour (tart) cherries make up only 20. As a result, cherries are classified as a low-glycemic index food that people with diabetes should include in their diet.

How to incorporate cherries into a diabetic’s diet

Cherries are good for the health and can be used in diet plans for diabetic patients. Here are four ways to incorporate cherries into your meals:

1. Serve as Snack

If you have diabetes, you must avoid anything that will raise your blood sugar level. You can chew it as a snack. By now, you should understand that eating too much carbohydrate is not good for your health.

So, to add cherries to your diet plan, one of the ways is to eat it as snacks. People with diabetes can eat cherries in their raw form. Cherries contain very few calories and contain fiber that assists in controlling blood sugar.

They also contain antioxidants that may be used to prevent inflammation. You can carry a bowl of fresh cherries as a snack, which you can pop in at any time of the day.

2. Add cherries to salad

You can also add cherries to your salad. Wash the cherries, remove the pits, and chop them into tiny pieces; afterwards, add them to your salads. A combination of egg, lettuce, nuts, and cherries in your salad, will surely make you to request more. This is a good way to reduce your sugar intake and still have a tasty meal.

3. Use cherries in smoothies

Cherries have no added sugar, but they can provide natural sweetness to your smoothies. Mix cherries, fresh or frozen, with low-fat yogurt, almond milk, and spinach for a delicious diabetic fruit smoothie. You can also include some protein powder or chia seeds if you want more energy. This is a very good way to plan yourself for the day; you have nothing to worry about. Just blend and drink.

4. Make a cherry chia seed jam

Instead of adding excessive sugar when making jams, try preparing cherry chia seed jam at home. Just boil fresh cherries with a bit of water and a spoonful of chia seeds until the liquids decrease and the cherries become thick. Cherry chia seed jam helps regulate blood sugar as chia seeds contain a large amount of fiber.

You can eat this jam with whole grain toast or even pour it on the yogurt or oatmeal. It is tasty and serves a healthier purpose than traditional jams.

Cherries can also be helpful for people with diabetes because they have a low glycemic index, so they do not raise blood sugar level. Even though they contain fiber, they are also sources of antioxidants that can help in decreasing inflammation within the body.

However, cherries contain natural sugars, so diabetics should ensure they take them moderately. In addition, it is advisable to eat cherries together with other fruits and vegetables, not as a source of fruits only.