People often wonder if cherries are a healthy fruit or just dessert. Between cherry pie, cherry ice cream, and sundaes with a cherry on top, it’s easy to see why these flavorful fruits are usually associated with sugary treats. These thoughts are particularly on the mind of those who are watching their blood sugar levels.
Let’s dive in to answer this common question: are cherries good or bad for people with diabetes?
The Nutritional Profile of Cherries
We’ll first break down the nutrition profile of cherries to help us better understand what they provide.
The USDA provides data for both raw sour, red cherries and sweet cherries. One cup of pitted sour cherries has 77.5 calories, while the same quantity of sweet cherries contains 97 calories. Sour cherries provide about 2.5 grams of fiber per cup, while sweet cherries contain about 3 grams. One cup of sour cherries is lower in carbohydrates at almost 19 grams of carbs, compared to about 25 grams of carbs found in sweet cherries.
Therefore, sour cherries are lower in calories, carbohydrates, and a little lower in fiber compared to sweet cherries.
Natural Sugars in Cherries: What You Need to Know
Cherries contain naturally occurring sugar. One cup of raw and pitted sour cherries provides about 13 grams of sugar, whereas their sweeter counterparts contain about 20 grams of sugar.
Even though cherries are a source of natural sugars, they are still a source of carbohydrates and, therefore, portions must be considered for those with diabetes.
Antioxidants and Their Role in Diabetes Management
According to a published review of the research, cherries may provide various health benefits, such as reduced exercise-induced muscle soreness, decreased blood pressure, and improved sleep. In particular, they are a source of antioxidants, which help protect your cells from free radical damage. Free radicals are associated with type 2 diabetes.
Free radicals are molecules naturally formed by your body but, in excess, can throw off normal functions. Certain factors such as cigarette smoke, air pollution, and UV light from the sun cause free radicals. Antioxidants fight free radicals, lessening their effects on the body. .
Sour cherries contain a high level of antioxidants called anthocyanins. One pilot study found that drinking sour cherry juice could reduce hemoglobin A1c and improve markers of cardiovascular disease for women with type 2 diabetes. However, additional research is needed to confirm these potential benefits.
But is drinking juice the same as eating whole cherries?
It’s important to note that the review paper mostly focused on studies using cherry juice, powder, or concentrate, so we can’t say for sure if the same benefits would exist with eating whole cherries. Moreover, it is unclear how many cherries it would take to achieve similar benefits. However, an overall healthy diet that includes fruits and vegetables provides plenty of antioxidants.
How Cherries Affect Blood Sugar Levels
We’ve already discussed how whole cherries contain fiber. According to Cleveland Clinic, the fiber content in cherries “makes them raise blood sugars slower, as long as they’re not canned in syrup.” This is because fiber forms a gel in the digestive tract and helps slow down the absorption of carbohydrates from the intestines into the bloodstream.
Portion Control: How Many Cherries Can You Eat?
If you are counting carbohydrates, then you may know that a single serving of fruit is 15 grams of carbohydrates. According to the USDA data above, that would be about ¾ cup of sour cherries or a little over ½ cup of sweet cherries. The serving size of cherry juice can vary with a range of ⅓ to ½ cup providing 15 grams of carbohydrates. However, fruit juice should be limited when managing blood sugar.
What happens if you eat too many cherries?
Besides the potential for spiking your blood sugar, cherries can also cause digestive upset. Cherries contain a natural sugar alcohol called sorbitol which has been known to trigger diarrhea and other digestive symptoms.
Are All Types of Cherries the Same for Diabetes?
Sweet vs. Tart Cherries: Which Is Better?
As discussed above, sweet cherries are higher in calories, higher in carbs, and a bit higher in fiber compared to sour (or tart) cherries. That being said, some people may prefer the taste of sweet cherries to tart cherries. Both types of cherries can fit into a healthy diet if portion sizes are followed.
The real difference between these two types of cherries lies in the research. Much of the higher quality research done on the benefits of cherries used tart or sour cherry juice. Drinking cherry juice is different from eating whole cherries because juice does not provide any fiber so it can have a greater impact on blood sugar levels. Therefore, those with diabetes must be mindful of portion sizes of juice.
Fresh, Dried, or Frozen: Does the Form Matter?
Contrary to popular belief, fresh fruits are not necessarily healthier than frozen fruits. In fact, frozen fruits are picked at the peak of their nutrition so they may be even more nutrient-packed than their fresh counterparts. When in season, fresh cherries may be cheaper than frozen cherries and also better tasting.
The water content of fresh fruit helps with stabilizing blood sugar levels. Dried fruit lacks water, so they provide a concentrated source of carbohydrates. Two tablespoons of dried cherries contains 15 grams of carbohydrates. Because of this, the American Diabetes Association warns that people with diabetes should be mindful of portion sizes when eating dried fruits.
Incorporating Cherries into a Diabetes-Friendly Diet
According to Cleveland Clinic, the fiber content of cherries makes them “a perfect treat for people with diabetes.”
Delicious, Diabetes-Friendly Cherry Recipes
Try these two cherry-packed Season recipes!
Cherry and Pear Oatmeal with Chia Seed
To make the above oatmeal options even more blood sugar friendly, you can stir in a scoop of your favorite protein powder. If you need to reduce the carbohydrate count, consider cutting the recipe in half and eating on the side of an egg white omelet.
The Bottom-Line on Cherries for Diabetes
Cherries provide a number of potential benefits. . Cherries, and whole fruits in general, shouldn’t be feared and can be part of a blood-sugar friendly diet for individuals living with diabetes.
How Season's Dietitians Can Help You Manage Your Diabetes
A Season Registered Dietitian can help you determine how many servings of carbohydrates you should be eating for meals or snacks to help manage your blood sugars. They can also help you figure out how to safely include fruits, such as cherries, in a healthy diabetes diet.
People often wonder if cherries are a healthy fruit or just dessert. Between cherry pie, cherry ice cream, and sundaes with a cherry on top, it’s easy to see why these flavorful fruits are usually associated with sugary treats. These thoughts are particularly on the mind of those who are watching their blood sugar levels.
Let’s dive in to answer this common question: are cherries good or bad for people with diabetes?
The Nutritional Profile of Cherries
We’ll first break down the nutrition profile of cherries to help us better understand what they provide.
The USDA provides data for both raw sour, red cherries and sweet cherries. One cup of pitted sour cherries has 77.5 calories, while the same quantity of sweet cherries contains 97 calories. Sour cherries provide about 2.5 grams of fiber per cup, while sweet cherries contain about 3 grams. One cup of sour cherries is lower in carbohydrates at almost 19 grams of carbs, compared to about 25 grams of carbs found in sweet cherries.
Therefore, sour cherries are lower in calories, carbohydrates, and a little lower in fiber compared to sweet cherries.
Natural Sugars in Cherries: What You Need to Know
Cherries contain naturally occurring sugar. One cup of raw and pitted sour cherries provides about 13 grams of sugar, whereas their sweeter counterparts contain about 20 grams of sugar.
Even though cherries are a source of natural sugars, they are still a source of carbohydrates and, therefore, portions must be considered for those with diabetes.
Antioxidants and Their Role in Diabetes Management
According to a published review of the research, cherries may provide various health benefits, such as reduced exercise-induced muscle soreness, decreased blood pressure, and improved sleep. In particular, they are a source of antioxidants, which help protect your cells from free radical damage. Free radicals are associated with type 2 diabetes.
Free radicals are molecules naturally formed by your body but, in excess, can throw off normal functions. Certain factors such as cigarette smoke, air pollution, and UV light from the sun cause free radicals. Antioxidants fight free radicals, lessening their effects on the body. .
Sour cherries contain a high level of antioxidants called anthocyanins. One pilot study found that drinking sour cherry juice could reduce hemoglobin A1c and improve markers of cardiovascular disease for women with type 2 diabetes. However, additional research is needed to confirm these potential benefits.
But is drinking juice the same as eating whole cherries?
It’s important to note that the review paper mostly focused on studies using cherry juice, powder, or concentrate, so we can’t say for sure if the same benefits would exist with eating whole cherries. Moreover, it is unclear how many cherries it would take to achieve similar benefits. However, an overall healthy diet that includes fruits and vegetables provides plenty of antioxidants.
How Cherries Affect Blood Sugar Levels
We’ve already discussed how whole cherries contain fiber. According to Cleveland Clinic, the fiber content in cherries “makes them raise blood sugars slower, as long as they’re not canned in syrup.” This is because fiber forms a gel in the digestive tract and helps slow down the absorption of carbohydrates from the intestines into the bloodstream.
Portion Control: How Many Cherries Can You Eat?
If you are counting carbohydrates, then you may know that a single serving of fruit is 15 grams of carbohydrates. According to the USDA data above, that would be about ¾ cup of sour cherries or a little over ½ cup of sweet cherries. The serving size of cherry juice can vary with a range of ⅓ to ½ cup providing 15 grams of carbohydrates. However, fruit juice should be limited when managing blood sugar.
What happens if you eat too many cherries?
Besides the potential for spiking your blood sugar, cherries can also cause digestive upset. Cherries contain a natural sugar alcohol called sorbitol which has been known to trigger diarrhea and other digestive symptoms.
Are All Types of Cherries the Same for Diabetes?
Sweet vs. Tart Cherries: Which Is Better?
As discussed above, sweet cherries are higher in calories, higher in carbs, and a bit higher in fiber compared to sour (or tart) cherries. That being said, some people may prefer the taste of sweet cherries to tart cherries. Both types of cherries can fit into a healthy diet if portion sizes are followed.
The real difference between these two types of cherries lies in the research. Much of the higher quality research done on the benefits of cherries used tart or sour cherry juice. Drinking cherry juice is different from eating whole cherries because juice does not provide any fiber so it can have a greater impact on blood sugar levels. Therefore, those with diabetes must be mindful of portion sizes of juice.
Fresh, Dried, or Frozen: Does the Form Matter?
Contrary to popular belief, fresh fruits are not necessarily healthier than frozen fruits. In fact, frozen fruits are picked at the peak of their nutrition so they may be even more nutrient-packed than their fresh counterparts. When in season, fresh cherries may be cheaper than frozen cherries and also better tasting.
The water content of fresh fruit helps with stabilizing blood sugar levels. Dried fruit lacks water, so they provide a concentrated source of carbohydrates. Two tablespoons of dried cherries contains 15 grams of carbohydrates. Because of this, the American Diabetes Association warns that people with diabetes should be mindful of portion sizes when eating dried fruits.
Incorporating Cherries into a Diabetes-Friendly Diet
According to Cleveland Clinic, the fiber content of cherries makes them “a perfect treat for people with diabetes.”
Delicious, Diabetes-Friendly Cherry Recipes
Try these two cherry-packed Season recipes!
Cherry and Pear Oatmeal with Chia Seed
To make the above oatmeal options even more blood sugar friendly, you can stir in a scoop of your favorite protein powder. If you need to reduce the carbohydrate count, consider cutting the recipe in half and eating on the side of an egg white omelet.
The Bottom-Line on Cherries for Diabetes
Cherries provide a number of potential benefits. . Cherries, and whole fruits in general, shouldn’t be feared and can be part of a blood-sugar friendly diet for individuals living with diabetes.
How Season's Dietitians Can Help You Manage Your Diabetes
A Season Registered Dietitian can help you determine how many servings of carbohydrates you should be eating for meals or snacks to help manage your blood sugars. They can also help you figure out how to safely include fruits, such as cherries, in a healthy diabetes diet.
People often wonder if cherries are a healthy fruit or just dessert. Between cherry pie, cherry ice cream, and sundaes with a cherry on top, it’s easy to see why these flavorful fruits are usually associated with sugary treats. These thoughts are particularly on the mind of those who are watching their blood sugar levels.
Let’s dive in to answer this common question: are cherries good or bad for people with diabetes?
The Nutritional Profile of Cherries
We’ll first break down the nutrition profile of cherries to help us better understand what they provide.
The USDA provides data for both raw sour, red cherries and sweet cherries. One cup of pitted sour cherries has 77.5 calories, while the same quantity of sweet cherries contains 97 calories. Sour cherries provide about 2.5 grams of fiber per cup, while sweet cherries contain about 3 grams. One cup of sour cherries is lower in carbohydrates at almost 19 grams of carbs, compared to about 25 grams of carbs found in sweet cherries.
Therefore, sour cherries are lower in calories, carbohydrates, and a little lower in fiber compared to sweet cherries.
Natural Sugars in Cherries: What You Need to Know
Cherries contain naturally occurring sugar. One cup of raw and pitted sour cherries provides about 13 grams of sugar, whereas their sweeter counterparts contain about 20 grams of sugar.
Even though cherries are a source of natural sugars, they are still a source of carbohydrates and, therefore, portions must be considered for those with diabetes.
Antioxidants and Their Role in Diabetes Management
According to a published review of the research, cherries may provide various health benefits, such as reduced exercise-induced muscle soreness, decreased blood pressure, and improved sleep. In particular, they are a source of antioxidants, which help protect your cells from free radical damage. Free radicals are associated with type 2 diabetes.
Free radicals are molecules naturally formed by your body but, in excess, can throw off normal functions. Certain factors such as cigarette smoke, air pollution, and UV light from the sun cause free radicals. Antioxidants fight free radicals, lessening their effects on the body. .
Sour cherries contain a high level of antioxidants called anthocyanins. One pilot study found that drinking sour cherry juice could reduce hemoglobin A1c and improve markers of cardiovascular disease for women with type 2 diabetes. However, additional research is needed to confirm these potential benefits.
But is drinking juice the same as eating whole cherries?
It’s important to note that the review paper mostly focused on studies using cherry juice, powder, or concentrate, so we can’t say for sure if the same benefits would exist with eating whole cherries. Moreover, it is unclear how many cherries it would take to achieve similar benefits. However, an overall healthy diet that includes fruits and vegetables provides plenty of antioxidants.
How Cherries Affect Blood Sugar Levels
We’ve already discussed how whole cherries contain fiber. According to Cleveland Clinic, the fiber content in cherries “makes them raise blood sugars slower, as long as they’re not canned in syrup.” This is because fiber forms a gel in the digestive tract and helps slow down the absorption of carbohydrates from the intestines into the bloodstream.
Portion Control: How Many Cherries Can You Eat?
If you are counting carbohydrates, then you may know that a single serving of fruit is 15 grams of carbohydrates. According to the USDA data above, that would be about ¾ cup of sour cherries or a little over ½ cup of sweet cherries. The serving size of cherry juice can vary with a range of ⅓ to ½ cup providing 15 grams of carbohydrates. However, fruit juice should be limited when managing blood sugar.
What happens if you eat too many cherries?
Besides the potential for spiking your blood sugar, cherries can also cause digestive upset. Cherries contain a natural sugar alcohol called sorbitol which has been known to trigger diarrhea and other digestive symptoms.
Are All Types of Cherries the Same for Diabetes?
Sweet vs. Tart Cherries: Which Is Better?
As discussed above, sweet cherries are higher in calories, higher in carbs, and a bit higher in fiber compared to sour (or tart) cherries. That being said, some people may prefer the taste of sweet cherries to tart cherries. Both types of cherries can fit into a healthy diet if portion sizes are followed.
The real difference between these two types of cherries lies in the research. Much of the higher quality research done on the benefits of cherries used tart or sour cherry juice. Drinking cherry juice is different from eating whole cherries because juice does not provide any fiber so it can have a greater impact on blood sugar levels. Therefore, those with diabetes must be mindful of portion sizes of juice.
Fresh, Dried, or Frozen: Does the Form Matter?
Contrary to popular belief, fresh fruits are not necessarily healthier than frozen fruits. In fact, frozen fruits are picked at the peak of their nutrition so they may be even more nutrient-packed than their fresh counterparts. When in season, fresh cherries may be cheaper than frozen cherries and also better tasting.
The water content of fresh fruit helps with stabilizing blood sugar levels. Dried fruit lacks water, so they provide a concentrated source of carbohydrates. Two tablespoons of dried cherries contains 15 grams of carbohydrates. Because of this, the American Diabetes Association warns that people with diabetes should be mindful of portion sizes when eating dried fruits.
Incorporating Cherries into a Diabetes-Friendly Diet
According to Cleveland Clinic, the fiber content of cherries makes them “a perfect treat for people with diabetes.”
Delicious, Diabetes-Friendly Cherry Recipes
Try these two cherry-packed Season recipes!
Cherry and Pear Oatmeal with Chia Seed
To make the above oatmeal options even more blood sugar friendly, you can stir in a scoop of your favorite protein powder. If you need to reduce the carbohydrate count, consider cutting the recipe in half and eating on the side of an egg white omelet.
The Bottom-Line on Cherries for Diabetes
Cherries provide a number of potential benefits. . Cherries, and whole fruits in general, shouldn’t be feared and can be part of a blood-sugar friendly diet for individuals living with diabetes.
How Season's Dietitians Can Help You Manage Your Diabetes
A Season Registered Dietitian can help you determine how many servings of carbohydrates you should be eating for meals or snacks to help manage your blood sugars. They can also help you figure out how to safely include fruits, such as cherries, in a healthy diabetes diet.
People often wonder if cherries are a healthy fruit or just dessert. Between cherry pie, cherry ice cream, and sundaes with a cherry on top, it’s easy to see why these flavorful fruits are usually associated with sugary treats. These thoughts are particularly on the mind of those who are watching their blood sugar levels.
Let’s dive in to answer this common question: are cherries good or bad for people with diabetes?
The Nutritional Profile of Cherries
We’ll first break down the nutrition profile of cherries to help us better understand what they provide.
The USDA provides data for both raw sour, red cherries and sweet cherries. One cup of pitted sour cherries has 77.5 calories, while the same quantity of sweet cherries contains 97 calories. Sour cherries provide about 2.5 grams of fiber per cup, while sweet cherries contain about 3 grams. One cup of sour cherries is lower in carbohydrates at almost 19 grams of carbs, compared to about 25 grams of carbs found in sweet cherries.
Therefore, sour cherries are lower in calories, carbohydrates, and a little lower in fiber compared to sweet cherries.
Natural Sugars in Cherries: What You Need to Know
Cherries contain naturally occurring sugar. One cup of raw and pitted sour cherries provides about 13 grams of sugar, whereas their sweeter counterparts contain about 20 grams of sugar.
Even though cherries are a source of natural sugars, they are still a source of carbohydrates and, therefore, portions must be considered for those with diabetes.
Antioxidants and Their Role in Diabetes Management
According to a published review of the research, cherries may provide various health benefits, such as reduced exercise-induced muscle soreness, decreased blood pressure, and improved sleep. In particular, they are a source of antioxidants, which help protect your cells from free radical damage. Free radicals are associated with type 2 diabetes.
Free radicals are molecules naturally formed by your body but, in excess, can throw off normal functions. Certain factors such as cigarette smoke, air pollution, and UV light from the sun cause free radicals. Antioxidants fight free radicals, lessening their effects on the body. .
Sour cherries contain a high level of antioxidants called anthocyanins. One pilot study found that drinking sour cherry juice could reduce hemoglobin A1c and improve markers of cardiovascular disease for women with type 2 diabetes. However, additional research is needed to confirm these potential benefits.
But is drinking juice the same as eating whole cherries?
It’s important to note that the review paper mostly focused on studies using cherry juice, powder, or concentrate, so we can’t say for sure if the same benefits would exist with eating whole cherries. Moreover, it is unclear how many cherries it would take to achieve similar benefits. However, an overall healthy diet that includes fruits and vegetables provides plenty of antioxidants.
How Cherries Affect Blood Sugar Levels
We’ve already discussed how whole cherries contain fiber. According to Cleveland Clinic, the fiber content in cherries “makes them raise blood sugars slower, as long as they’re not canned in syrup.” This is because fiber forms a gel in the digestive tract and helps slow down the absorption of carbohydrates from the intestines into the bloodstream.
Portion Control: How Many Cherries Can You Eat?
If you are counting carbohydrates, then you may know that a single serving of fruit is 15 grams of carbohydrates. According to the USDA data above, that would be about ¾ cup of sour cherries or a little over ½ cup of sweet cherries. The serving size of cherry juice can vary with a range of ⅓ to ½ cup providing 15 grams of carbohydrates. However, fruit juice should be limited when managing blood sugar.
What happens if you eat too many cherries?
Besides the potential for spiking your blood sugar, cherries can also cause digestive upset. Cherries contain a natural sugar alcohol called sorbitol which has been known to trigger diarrhea and other digestive symptoms.
Are All Types of Cherries the Same for Diabetes?
Sweet vs. Tart Cherries: Which Is Better?
As discussed above, sweet cherries are higher in calories, higher in carbs, and a bit higher in fiber compared to sour (or tart) cherries. That being said, some people may prefer the taste of sweet cherries to tart cherries. Both types of cherries can fit into a healthy diet if portion sizes are followed.
The real difference between these two types of cherries lies in the research. Much of the higher quality research done on the benefits of cherries used tart or sour cherry juice. Drinking cherry juice is different from eating whole cherries because juice does not provide any fiber so it can have a greater impact on blood sugar levels. Therefore, those with diabetes must be mindful of portion sizes of juice.
Fresh, Dried, or Frozen: Does the Form Matter?
Contrary to popular belief, fresh fruits are not necessarily healthier than frozen fruits. In fact, frozen fruits are picked at the peak of their nutrition so they may be even more nutrient-packed than their fresh counterparts. When in season, fresh cherries may be cheaper than frozen cherries and also better tasting.
The water content of fresh fruit helps with stabilizing blood sugar levels. Dried fruit lacks water, so they provide a concentrated source of carbohydrates. Two tablespoons of dried cherries contains 15 grams of carbohydrates. Because of this, the American Diabetes Association warns that people with diabetes should be mindful of portion sizes when eating dried fruits.
Incorporating Cherries into a Diabetes-Friendly Diet
According to Cleveland Clinic, the fiber content of cherries makes them “a perfect treat for people with diabetes.”
Delicious, Diabetes-Friendly Cherry Recipes
Try these two cherry-packed Season recipes!
Cherry and Pear Oatmeal with Chia Seed
To make the above oatmeal options even more blood sugar friendly, you can stir in a scoop of your favorite protein powder. If you need to reduce the carbohydrate count, consider cutting the recipe in half and eating on the side of an egg white omelet.
The Bottom-Line on Cherries for Diabetes
Cherries provide a number of potential benefits. . Cherries, and whole fruits in general, shouldn’t be feared and can be part of a blood-sugar friendly diet for individuals living with diabetes.
How Season's Dietitians Can Help You Manage Your Diabetes
A Season Registered Dietitian can help you determine how many servings of carbohydrates you should be eating for meals or snacks to help manage your blood sugars. They can also help you figure out how to safely include fruits, such as cherries, in a healthy diabetes diet.
People often wonder if cherries are a healthy fruit or just dessert. Between cherry pie, cherry ice cream, and sundaes with a cherry on top, it’s easy to see why these flavorful fruits are usually associated with sugary treats. These thoughts are particularly on the mind of those who are watching their blood sugar levels.
Let’s dive in to answer this common question: are cherries good or bad for people with diabetes?
The Nutritional Profile of Cherries
We’ll first break down the nutrition profile of cherries to help us better understand what they provide.
The USDA provides data for both raw sour, red cherries and sweet cherries. One cup of pitted sour cherries has 77.5 calories, while the same quantity of sweet cherries contains 97 calories. Sour cherries provide about 2.5 grams of fiber per cup, while sweet cherries contain about 3 grams. One cup of sour cherries is lower in carbohydrates at almost 19 grams of carbs, compared to about 25 grams of carbs found in sweet cherries.
Therefore, sour cherries are lower in calories, carbohydrates, and a little lower in fiber compared to sweet cherries.
Natural Sugars in Cherries: What You Need to Know
Cherries contain naturally occurring sugar. One cup of raw and pitted sour cherries provides about 13 grams of sugar, whereas their sweeter counterparts contain about 20 grams of sugar.
Even though cherries are a source of natural sugars, they are still a source of carbohydrates and, therefore, portions must be considered for those with diabetes.
Antioxidants and Their Role in Diabetes Management
According to a published review of the research, cherries may provide various health benefits, such as reduced exercise-induced muscle soreness, decreased blood pressure, and improved sleep. In particular, they are a source of antioxidants, which help protect your cells from free radical damage. Free radicals are associated with type 2 diabetes.
Free radicals are molecules naturally formed by your body but, in excess, can throw off normal functions. Certain factors such as cigarette smoke, air pollution, and UV light from the sun cause free radicals. Antioxidants fight free radicals, lessening their effects on the body. .
Sour cherries contain a high level of antioxidants called anthocyanins. One pilot study found that drinking sour cherry juice could reduce hemoglobin A1c and improve markers of cardiovascular disease for women with type 2 diabetes. However, additional research is needed to confirm these potential benefits.
But is drinking juice the same as eating whole cherries?
It’s important to note that the review paper mostly focused on studies using cherry juice, powder, or concentrate, so we can’t say for sure if the same benefits would exist with eating whole cherries. Moreover, it is unclear how many cherries it would take to achieve similar benefits. However, an overall healthy diet that includes fruits and vegetables provides plenty of antioxidants.
How Cherries Affect Blood Sugar Levels
We’ve already discussed how whole cherries contain fiber. According to Cleveland Clinic, the fiber content in cherries “makes them raise blood sugars slower, as long as they’re not canned in syrup.” This is because fiber forms a gel in the digestive tract and helps slow down the absorption of carbohydrates from the intestines into the bloodstream.
Portion Control: How Many Cherries Can You Eat?
If you are counting carbohydrates, then you may know that a single serving of fruit is 15 grams of carbohydrates. According to the USDA data above, that would be about ¾ cup of sour cherries or a little over ½ cup of sweet cherries. The serving size of cherry juice can vary with a range of ⅓ to ½ cup providing 15 grams of carbohydrates. However, fruit juice should be limited when managing blood sugar.
What happens if you eat too many cherries?
Besides the potential for spiking your blood sugar, cherries can also cause digestive upset. Cherries contain a natural sugar alcohol called sorbitol which has been known to trigger diarrhea and other digestive symptoms.
Are All Types of Cherries the Same for Diabetes?
Sweet vs. Tart Cherries: Which Is Better?
As discussed above, sweet cherries are higher in calories, higher in carbs, and a bit higher in fiber compared to sour (or tart) cherries. That being said, some people may prefer the taste of sweet cherries to tart cherries. Both types of cherries can fit into a healthy diet if portion sizes are followed.
The real difference between these two types of cherries lies in the research. Much of the higher quality research done on the benefits of cherries used tart or sour cherry juice. Drinking cherry juice is different from eating whole cherries because juice does not provide any fiber so it can have a greater impact on blood sugar levels. Therefore, those with diabetes must be mindful of portion sizes of juice.
Fresh, Dried, or Frozen: Does the Form Matter?
Contrary to popular belief, fresh fruits are not necessarily healthier than frozen fruits. In fact, frozen fruits are picked at the peak of their nutrition so they may be even more nutrient-packed than their fresh counterparts. When in season, fresh cherries may be cheaper than frozen cherries and also better tasting.
The water content of fresh fruit helps with stabilizing blood sugar levels. Dried fruit lacks water, so they provide a concentrated source of carbohydrates. Two tablespoons of dried cherries contains 15 grams of carbohydrates. Because of this, the American Diabetes Association warns that people with diabetes should be mindful of portion sizes when eating dried fruits.
Incorporating Cherries into a Diabetes-Friendly Diet
According to Cleveland Clinic, the fiber content of cherries makes them “a perfect treat for people with diabetes.”
Delicious, Diabetes-Friendly Cherry Recipes
Try these two cherry-packed Season recipes!
Cherry and Pear Oatmeal with Chia Seed
To make the above oatmeal options even more blood sugar friendly, you can stir in a scoop of your favorite protein powder. If you need to reduce the carbohydrate count, consider cutting the recipe in half and eating on the side of an egg white omelet.
The Bottom-Line on Cherries for Diabetes
Cherries provide a number of potential benefits. . Cherries, and whole fruits in general, shouldn’t be feared and can be part of a blood-sugar friendly diet for individuals living with diabetes.
How Season's Dietitians Can Help You Manage Your Diabetes
A Season Registered Dietitian can help you determine how many servings of carbohydrates you should be eating for meals or snacks to help manage your blood sugars. They can also help you figure out how to safely include fruits, such as cherries, in a healthy diabetes diet.
