Cherries are not only delicious but also beneficial for people managing diabetes. They are rich in fiber and vitamins that help regulate blood sugar levels. Additionally, cherries contain specific things that improve insulin and reduce inflammation, which is good for diabetes. Eating them in the right amount is essential as part of a diabetic-friendly diet; keep reading to discover more about making cherries a part of your healthy eating plan.

Key Facts

  • Cherries are good for diabetes because they have fiber, antioxidants, and vitamins.
  • They can improve how insulin works and reduce inflammation.
  • People with diabetes should eat cherries in moderation, about three servings a day.
  • Fresh cherries have about 12 grams of carbs per serving, making them suitable for people with diabetes.
  • You can enjoy cherries like snacks, salads, or desserts.

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?

People with diabetes should limit fruit intake to three servings of whole fruit per day and up to six pieces of fresh cherry pie daily. Stick with the berries and apples so the calories don't start adding up quickly!

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 need 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.

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 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.

Mixed Fruits

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.

Sources

At Diabetic Me, we are committed to delivering information that is precise, accurate, and pertinent. Our articles are supported by verified data from research papers, prestigious organizations, academic institutions, and medical associations to guarantee the integrity and relevance of the information we provide. You can learn more about our process and team on the about us page.

  1. Medical News Today Can people with diabetes safely eat cherries?
  2. National Library of Medicine Dietary Anthocyanins and Insulin Resistance: When Food Becomes a Medicine
  3. Health Line Cherries for Diabetes: Should They Be Part of Your Diet?

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About the Author

Ely Fornoville

Hi, I'm Ely Fornoville, and I am the founder of Diabetic Me. Being a type 1 diabetic since 1996, I developed a passion to help people learn more about diabetes. I write about diabetes and share stories from other diabetics around the world. I currently use a Medtronic Guardian 4 CGM and a MiniMed 780G insulin pump with Humalog insulin.

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