Are Cherries Good For Diabetics? Delicious and Nutritious Treat

Cherries can be a smart fruit choice for people with diabetes—when eaten in moderation. A serving of ½–1 cup (about 15–20 cherries) provides ~12g carbs, fiber, and anthocyanins, which may improve insulin sensitivity and reduce inflammation. Their low glycemic index makes them safer than many higher-sugar fruits, but portion control remains key.

Key Takeaways

• One cup of fresh cherries has ~12g carbs, low GI, and is diabetes-friendly.
• Anthocyanins in cherries can boost insulin function and lower inflammation.
• Recommended portion: ½–1 cup daily (15–20 cherries).
• Pair with protein (e.g., Greek yogurt, nuts) to reduce blood sugar spikes.
• Avoid canned or maraschino cherries due to added sugars.

Do Cherries Help Lower Blood Sugar Levels?

Cherries are just one of the many fruits you can eat to help lower your blood sugar levels. But they are only one piece in a much larger puzzle. According to Medical News Today, cherries contain anthocyanins, plant pigments that may help improve insulin sensitivity and reduce inflammation, both of which are beneficial for managing diabetes.

Cherries contain anthocyanins, a chemical that boosts insulin. This chemical could be one reason why people with diabetes have better blood sugar control when they eat cherries.

A 2017 article published in the Journal of Nutritional Biochemistry about Dietary Anthocyanins and Insulin Resistance found that cherries, as well as other fruits such as blueberries, seem to target insulin sensitivity and have the potential to modify diseases such as diabetes. Healthline also notes that the anthocyanins in cherries may help reduce inflammation, a key factor in developing insulin resistance and type 2 diabetes.

“The improvement in glycemic (blood sugar) response is modest but significant.” In other words—eating a handful or two of fresh sweet cherries can help keep your glucose levels down.

Does this mean that if I am diabetic, I should only eat food that contains anthocyanin? Absolutely not! Many things work together synergistically to improve health outcomes; there is nothing out there that works alone without any interaction with anything else in our diet.

Weight loss and doctor-supervised exercise are the best ways to combat high blood sugar. If you have or are at risk for diabetes, talk with an expert to see which foods work best for you based on your preferences, medical needs, current state of health, and more.

How Many Cherries Can a Diabetic Eat in a Day?

A person with diabetes can eat fresh cherries but should be mindful of how many they eat. How many are too many?

The American Diabetes Association (ADA) lists cherries as a low glycemic index (GI) food.

The recommended serving size typically ranges from about 1/2 cup to 1 cup of fresh cherries, depending on individual dietary needs and carbohydrate tolerance. One cup is comparable with 15 tot 20 cherries.

People with diabetes should still limit their fruit intake to three servings of whole fruit per day.

Are Fresh Cherries High in Sugar?

Fresh cherries contain 12 grams of carbs per serving—which isn’t too bad! That translates to 7% of the recommended intake for people with diabetes, who require 40–60 grams daily. Fresh cherries are also gluten—and fat-free, so you’ll get a healthy supply of nutrients without consuming any added saturated fats or calories from unhealthy sources.

Other versions of cherries are canned cherries, Maraschino cherries, sour cherries, and sweet cherries. Be aware that eating too many cherries can raise your blood sugar level.

What Are The Best Ways To Eat Cherries?

Cherries can be enjoyed independently as a quick snack or post-workout pick-me-up. Just grab some fresh fruit, dip it in dark chocolate (a healthier alternative to milk chocolate), and you have a delicious low-sugar treat.

They are also great in salads, smoothies, sauces, or baked goods like sweet and tart cherries.

Cherries can be found fresh during the summer at local farmers’ markets or grocery stores near your location. Get them while they’re in season because this is when they contain the highest levels of nutrients and antioxidants. But if you buy frozen cherries instead (they’ll work just as well), simply use them after thawing on the countertop.

Which Fruits Should Diabetics Avoid?

Fruits make a nutritious alternative as a snack and as part of a well-balanced dinner. It is high in dietary fiber. On the other hand, some fruits are high in sugar and can cause blood sugar levels to surge.

Here are some fruits that have a high sugar content and are best to avoid:

Overly ripe bananas, grapes, pineapples, and watermelons should be consumed in moderation by those with diabetes since they have high sugar content.

You should stick with fresh fruit rather than canned or dried fruit because it will contain more nutrients. However, if you must choose between these options, go with dried fruit because it contains less sugar than canned fruit.

What Is The Best Fruit for Diabetics to Eat?

Some better fruits for people with diabetes are apples, oranges, cherries, blueberries, and avocados. These fruits are low in sugar but still provide plenty of nutritional value for the body.

Conclusion

Fresh cherries are an excellent source of vitamins, minerals, and antioxidants. They can help lower blood sugar levels without adding bad fats or calories. Cherries can be enjoyed on their own as a quick snack or post-workout pick-me-up. They also work well in salads, smoothies, sauces, or baked goods like sweet and tart cherry pies! You should limit your intake of fresh fruits for people with diabetes to 3 servings per day, so don’t overdo it with too many cherries at once.