Cherries’ rich flavor and inherent sweetness make them a favorite dessert ingredient. However, their sweetness is also a contentious factor when it comes to including them in diabetic diets.
It should come as no surprise that many people think eating cherries would make their blood sugar levels rise or fall. But before removing cherries from one’s diet entirely, there are some other things to consider.
Cherry consumption is, in fact, useful for treating issues associated with type 2 diabetes, according to several animal studies. Cherries have several health advantages and a vivid red color due to particular compounds in them. It assists in controlling blood sugar levels and also helps avoid diabetes-related health complications.
Is cherry good for diabetes?
It’s critical to maintain your blood glucose levels within the ranges prescribed by your physician if you have diabetes. Keeping an eye on your carbohydrate consumption is one method to do that.
Fruits, whole grains, beans, and non starchy vegetables are good sources of carbohydrates for a diet. Cherries are a possibility, but you should watch how much you eat.
A small quantity is defined as 14 cherries, which is equivalent to around 2 kiwi fruit, 7 strawberries, or 3 apricots, according to The British Diabetic Association. Because everyone’s tolerance for carbs varies, you might want to check your blood glucose level both before and after consuming cherries for the first time.
Cherries: Types, Nutritional Info and Consumption Tips
People with diabetes need to be aware of the kind of cherries they are eating. Every kind of cherry has varied nutritional qualities and provides varying amounts of sugars, carbs, and vitamins. So when making your diabetic diet plan you must include cherries in it for better health.
1. Sour Cherries
In addition to having a distinct bitterness, sour cherries maintain their cherry flavor when cooked at a high temperature.
Nutritional Info (per 100 g)
- Calories: 50 kcal
- Carbohydrates: 12.2 g
- Fibre: 1.6 g
- Vitamin C: 10 mg
Consumption Tips
When compared to the other varieties, sour cherries have the fewest carbs. Because of this, it has a very low sugar content, making it safe and healthful for diabetics to eat. To find the ideal amount you can safely eat without compromising your blood sugar levels, start with ½ cup of sour cherries each day and keep an eye on your blood sugar levels.
2. Sweet Cherries
Sweet cherries are a great summer snack since they are juicy and full of flavor.
Nutritional Info (per 100 g)
- Calories: 63 kcal
- Carbohydrates: 16 g
- Fiber: 2.1 g
- Vitamin C: 7 mg
Consumption Tips
Sweet cherries are more high in natural sugars and carbs than sour cherries, however diabetics need to consume them in tiny amounts. Eat a quarter or half a cup of delicious cherries to start. Next, watch how they affect blood sugar levels to ascertain the ideal amount that may be eaten without endangering blood sugar levels.
3. Canned Cherries
Cherries packed in water or sugar solution are known as canned cherries. They’re more tender and pleasant.
Nutritional Info (per 100 g)
- Calories: 73 kcal
- Carbohydrates: 18.8 g
- Fiber: 1.4 g
- Protein: 0.71 g
- Vitamin C: 2 mg
Consumption Tips
Because they are packaged with sugar syrup and liquids, canned cherries have the greatest carbohydrate content. As a result, canned cherries must be rigorously avoided by those who have diabetes since they may result in an unexpected surge in blood sugar and needless weight gain.
4. Maraschino Cherries
Maraschino cherries are delicious cherries that are colored artificially and are sold in syrup with flavor. They undergo preservation, bleaching, dying, and sugar-sweetening.
Nutritional Info (per 100 g)
- Calories: 165 kcal
- Carbohydrates: 42 g
- Vitamin C: 1 mg
- Calcium: 5% of DV
Consumption Tips
Maraschino cherries are preserved in sweet solutions that give the cherry a significant amount of sugar. Both those with diabetes and those without it should avoid consuming this type of cherry since it will eventually worsen their health. Patients with diabetes must tightly limit their intake to measured servings of fresh cherries, either sweet or sour.
Glycemic index of cherries
Based on variables such as the following, the glycemic index (GI) shows how diet affects blood sugar levels:
- ripeness
- cooking method
- The kind of sugar it has and how much processing it has received
Your blood glucose level may increase if you eat a meal with a high glycemic index.
Fresh cherries are considered low glycemic index foods—that is if you think about the portion size.
Cherries for Diabetes: Benefits
1. A Powerhouse of Antioxidants:
Many antioxidants, including several that have anti-diabetic properties, are abundant in cherries. In DK Publishing’s book “Healing Foods,” it is said that sour cherries have potential benefits for treating diabetes. Because of their rich supply of antioxidant anthocyanins, the body produces more insulin, which helps control blood sugar levels.
Cherries naturally contain compounds called anthocyanins, giving the fruit a vivid red color. Strawberries, blueberries, and grapes are other fruits high in anthocyanins.
A study published in the Journal of Agricultural and Food Chemistry identified many anthocyanins from cherries and tested them on rodent-derived insulin-producing pancreatic cells. The results showed that when the rat cells were exposed to the anthocyanins, their insulin production increased by 50%.
2. Rich in Fibre:
The body may obtain 1.4 grams of fiber from ten cherries, or over 10% of the Recommended Dietary Allowance (RDA) for an adult. Cherries are high in fiber. Fiber slows the digestive process, prevents sugar from being metabolized fast, and lowers blood sugar levels.
3. Low GI Fruit:
Cherries have a shallow glycemic index. Cherry’s GI score is only twenty. Plus, cherries have extremely few carbohydrates. About 19 g of carbohydrates are in one cup. The relative ranking of carbohydrates in diet based on how they impact blood glucose levels is called the Glycemic Index (GI). Low-GI carbohydrates (GI values of 55 or below) rise in blood sugar gradually because they are slowly absorbed, digested, and metabolized. For diabetics, low GI foods are advised to prevent unexpected rises in blood sugar during meals.
How many cherries help with diabetes management?
Eat fresh, organic, and in-season cherries. Since canned foods are frequently high in sugar, they may cause your blood sugar to rise. Antioxidant levels in sour cherries are greater than in other types of cherries. You may eat them by themselves or pair them with your oatmeal, cereal, and yogurt dish. Another tasty and healthful method is tossing them into salads and fruit chaat.
It is important to realize that you should always see a professional before making any significant dietary changes. A qualified nutritionist can help you create a diet plan if you notice any significant changes in your blood sugar levels after making dietary modifications.
Conclusion:
When it comes to managing diabetes, cherries are a miracle fruit. Even though their sweetness may cause some people to wonder if they should or shouldn’t take it, it is completely safe and is even suggested in some diabetic diets. Fresh sour and sweet cherries are vital for diabetics, however, those who are impacted should completely avoid canned cherries and maraschino cherries because of their high added sugar and carbohydrate content.
Numerous studies and people ask is cherry good for diabetes and does they help control diabetes, including glucose regulation; nevertheless, the frequency of cherry consumption should be determined by your individual glucose readings.
For personalized care and deeper insights into managing diabetes, consider booking an appointment with our specialist. Your health deserves the best attention.
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