Cherries for Diabetes: A Sweet, Safe Choice?
Each article on the fitterfly website is a labor of love, reviewed by a team of certified medical experts specializing in various fields like Diabetology, Nutrition, Physiotherapy, Psychology.
They carefully examine all references and facts to provide up-to-date and reliable information, aiming to break myths and empower you in your health journey.
Meet Our Reviewing Team
Shilpa Joshi
Shilpa Joshi is one of India’s leading dietitian and diabetes educator. At her clinic, she uses principles of Medical Nutrition Therapy (MNT) for preventive and therapeutic care of various health issues.
Read more
Cherries are not just a delicious and vibrant fruit but also a nutritious addition to a diabetes- friendly diet. Their sweet-tart flavor and health benefits make them a popular choice for many.
But the question remains, are cherries good for diabetes?
Let’s explore their nutritional value and glycemic index and how they can fit into a diabetes-friendly diet.
Whatsapp GroupHow Well You Know Your Cherries?
Cherries are not just a one-size-fits-all fruit. With different types available in the market, each variety brings its own flavor, texture, and health benefits.
Whether you prefer the bold sweetness of black cherries or the subtle tartness of red cherries, knowing your cherries can help you make informed choices for your diet.
What are the Types of Cherries and Their Nutritional Information?
Let’s talk more about the types of cherries we finding our local markets and also see their benefits:
1. Black Cherries (Kaala Cherry)
Black cherries, packed with anthocyanins, help reduce inflammation and support heart health. They have a rich, sweet flavour and are high in antioxidants.
2. Red Cherries (Laal Cherry)
Versatile and slightly less sweet, red cherries are ideal for both fresh consumption and culinary uses. They are commonly available and often used in desserts, salads, and as a garnish.
To know your chances of Diabetes reversal, take the Diabetes Reversal TestDiabetes Reversal
Calculator
What is the Nutritional Value of Cherries?
Cherries are packed with essential nutrients like vitamins C, A, and K, as well as potassium, magnesium, and fiber. They are also rich in antioxidants, such as anthocyanins, known for their anti-inflammatory and anti-diabetic properties.
This combination of nutrients makes cherries a great addition to a balanced and healthy diet, particularly for those managing diabetes.
As per the Indian Food Composition Tables (IFCT), 2017, 100 grams of cherries contains:
What is the Glycemic Index of Cherries?
The glycemic index (GI) is a crucial factor when adding fruit to a diabetes-friendly diet. Cherries have a low glycemic index of around 22, which means they have a minimal impact on blood sugar levels. This makes them a better option compared to other fruits with a higher glycemic index.
What are the Benefits of Cherries for Diabetes?
Cherries offer several benefits for people with diabetes:
- Low Glycemic Index: As mentioned, their low GI makes cherries a suitable choice for maintaining stable blood sugar levels.
- Rich in Antioxidants: The high antioxidant content helps reduce inflammation, which is beneficial for managing diabetes.
Can Cherries Raise Blood Sugar?
While cherries do contain natural sugars, their low glycemic index and fiber content help mitigate any significant blood sugar spikes when consumed in moderation.
How to Add Cherries to a Diabetes Diet Plan?
Here are some tips on how to add cherries to a diabetes diet plan:
1. Choose Fresh Cherries
Opt for fresh cherries and enjoy it as a whole. Avoid canned, frozen or dried ones, as they often contain added sugars that can spike blood sugar levels.
Fresh cherries are naturally sweet and have a lower glycemic index, making them a better choice for managing diabetes.
2. Control Portion Sizes
Stick to a moderate portion size, such as a handful (about 1 cup) of fresh cherries. This helps people enjoy the benefits of cherries without causing significant increases in blood sugar levels.
3. Incorporate Cherries into Balanced Meals
Pair cherries with protein and healthy fats to help stabilise blood sugar levels. For example, add cherries to a bowl of curd/dahi, sprinkle them over a salad with nuts, or mix them into a bowl of oats.
4. Use Cherries as a Natural Sweetener
Instead of adding sugar or honey to your dishes, use cherries as a natural sweetener.
5. Snack on Cherries
Cherries make an excellent snack on their own. Keep a small portion handy for when you need a quick, healthy snack in between your main meals as your 11 A.M. or 4 P.M. snack. Their natural sweetness can help curb sugar cravings in a healthier way.
6. Stay Mindful of Overall Carb Intake
While cherries can be part of a diabetes-friendly diet, it’s important to consider your daily carbohydrate intake. Balance your meals by including low-carb vegetables, lean proteins, and healthy fats alongside cherries.
By following these tips, you can enjoy the delicious taste and health benefits of cherries while effectively managing your blood sugar levels.
How Do Carbs in Cherries Affect Blood Sugar Levels?
Cherries contain natural sugars, which are a form of carbohydrates. However, due to their low glycemic index and high fiber content, the carbs in cherries cause a slower, more gradual increase in blood sugar levels.
This makes cherries a good option for managing blood sugar, as they help prevent rapid spikes that can occur with other high-carb foods.
Are There Any Side Effects of Eating Cherries for Diabetes?
Cherries are generally safe for people with diabetes, but overeating can lead to an intake of excess carbohydrates and sugars, which may affect blood sugar levels. Moderation is key.
Reduced diabetes medications in 3 months
6.8%
Happy members
EMI
Guarantee
4.8/5
Diabetes Prime Program
What are Some Diabetes-Friendly Recipes Using Cherries?
Here are some diabetes-friendly recipes using cherries that you can enjoy:
1. Enjoy Cherries as a Whole
Our Nutrition Coaches always advise our members to eat any fruit whole rather than juicing or making smoothies. So, enjoy cherries just as they are!
Not only will you love the natural sweetness, but you’ll also benefit from the fiber, which is crucial for managing blood sugar levels.
2. Cherry Raita
Prepare a refreshing raita by mixing chopped cherries into low-fat yoghurt/dahi. Add a pinch of roasted cumin powder, black salt, and chopped mint leaves for extra flavor. This cherry raita pairs well with parathas or can be enjoyed as a cooling side dish.
3. Cherry Chutney
For a tangy twist, prepare a cherry chutney by cooking fresh cherries with ginger and spices like cumin and fennel seeds. This chutney makes a flavorful condiment that adds a sweet and tangy punch to your meals and pairs beautifully with various dishes.
How Many Cherries Can a Person with Diabetes Eat Per Day?
To avoid consuming too many carbohydrates and sugars, it’s best to limit your intake to about a cupful of fresh cherries per day.
Can People with Diabetes Eat Cherries at Night?
People with diabetes can eat cherries at night, but it’s advisable to consume them in moderation and as part of a balanced meal to avoid late-night sugar spikes.
How We At Fitterfly Can Help You?
Cherries in diabetes might be packed with nutrients and have a low glycemic index, but it’s important to know how much is too much, especially when managing diabetes. While they can be a healthy part of your diet, portion control and timing are key.
At Fitterfly, we don’t just give you a generic plan, we create a personalized program that fits your lifestyle and dietary preferences, making it easier to enjoy your favorite fruits like cherries without the guilt.
With our Diabetes Prime program, you’ll get expert guidance on how to include cherries in your meals without spiking your blood sugar.
We help you understand portion control, food pairings, and how to balance your carb intake with foods that complement your health needs. Our approach is holistic, covering not just your diet but also your exercise, stress management, and mental well-being.
Want to start managing your diabetes like a pro? Take your first step by opting for the Fitterfly Diabetes Prime program. Just give us a missed call at 08069450746, and we’ll help you get started!
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
Are cherries high in sugar?
Cherries do contain natural sugars, but their low GI and fiber content help keep blood sugar levels stable when consumed in moderation.
Are dried cherries good for diabetes?
Dried cherries are concentrated in sugars and can have a higher glycemic impact, so it’s better to opt for fresh cherries.
Which is better for diabetes: Sweet or sour cherries?
Both can be good, but sour cherries have slightly less sugar and are often recommended for people with diabetes.
Is red cherry good for diabetes?
Yes, red cherries, like other types, can be included in a moderation diabetes-friendly diet.
Is cherry good for gestational diabetes?
Cherries can be a healthy snack for gestational diabetes due to their low GI, but it’s important to monitor portion sizes.
Is black cherry good for diabetes?
Black cherries are similar to red cherries and can be consumed in moderation as part of a diabetes-friendly diet.
Is cherry juice good for diabetes?
NO juice, whether fruit or vegetable, can help you manage diabetes as effectively as whole foods. Juicing removes much of the fiber content, which is crucial for managing blood sugar levels. Fiber slows down the absorption of sugar into your bloodstream, helping to prevent spikes in blood sugar.
Should a person with diabetes eat cherries?
Yes, cherries can be a good addition to a diabetes diet, thanks to their nutritional benefits and low glycemic impact.
Are cherries good for high blood sugar?
Cherries can help manage blood sugar levels when eaten in moderation due to their low GI and fiber content.
What is the serving size of cherries for people with diabetes?
A typical serving size for people with diabetes would be about 1 cup of fresh cherries.
Are cherries high or low glycemic?
Cherries have a low glycemic index, making them a good choice for people with diabetes.
Do cherries increase blood sugar?
Cherries can slightly increase blood sugar due to their natural sugars, but their low GI and fiber help control spikes.
How do carbs in cherries affect blood sugar levels?
Cherries contain natural sugars, which are a form of carbohydrates. However, due to their low glycemic index and high fiber content, the carbs in cherries cause a slower, more gradual increase in blood sugar levels. This makes cherries a good option for managing blood sugar, as they help prevent rapid spikes that can occur with other high-carb foods.
