Are Cherries Good for Diabetics? Benefits and Precautions

The Potential Benefits of Cherries for Diabetics

Cherries are a nutritious fruit that may offer some benefits for people with diabetes. Here's a look at what the research says about cherries and diabetes.

Cherries are Low in Carbs and Calories

One of the main benefits of cherries for diabetics is that they are low in carbohydrates and calories. One cup of fresh, pitted cherries contains about 19 grams of carbs and 87 calories (1).

This makes them a diabetes-friendly fruit option that can fit into a healthy meal plan. Compare that to 1 cup of grapes, which has about 15 grams of carbs, or 1 medium banana, which has 27 grams of carbs (2, 3).

The low carb and calorie count allows people with diabetes to enjoy a serving of cherries without significantly impacting blood sugar levels.

Cherries Have a Low Glycemic Index

The glycemic index (GI) measures how much a food raises blood sugar. Foods are ranked on a scale of 0100 based on how they compare to the blood sugar spike caused by pure glucose.

Foods with a high GI (above 70) cause significant blood sugar spikes, while foods with a low GI (55 or less) have a minimal impact on blood sugar (4).

Cherries have a low GI, with a value of 22. This means they should only cause a slight rise in blood sugar levels (5).

However, portion size and other mixed foods still impact overall blood sugar response. But the low GI is a good indicator that cherries are a smart choice for people monitoring their blood sugar.

Theyre Packed With Nutrients

Cherries provide an array of important vitamins and minerals:

• Vitamin C: 1 cup provides 19% of the Reference Daily Intake (RDI)
• Potassium: 12% of the RDI
• Vitamin A: 5% of the RDI
• Vitamin K: 5% of the RDI
• B vitamins including riboflavin, niacin, and folate: 5% or more of the RDI

These nutrients play important roles in immune function, bone health, metabolism, and keeping blood pressure in a healthy range (6).

The yellow-red pigment anthocyanin gives cherries their vivid color. Anthocyanins are plant compounds with antioxidant properties that may help reduce inflammation and protect cells from damage (7).

A 1-cup (154-gram) serving of sweet cherries provides about 100 mg of antioxidants like anthocyanins (8).

May Reduce Inflammation

Some research in humans and animals suggests that cherries have anti-inflammatory effects (9).

One 12-week study had 37 people with diabetes drink 1.5 cups (280 ml) of tart cherry juice daily. They had a significant decrease in inflammation markers after the 12 weeks compared to before the study (10).

Other studies have shown reduced inflammation in mice fed tart cherry powder. The anti-inflammatory effect was attributed to the anthocyanin content (11).

Chronic inflammation is common in people with diabetes and linked to complications like cardiovascular disease. Anti-inflammatory foods like cherries may be beneficial for reducing this risk (12).

May Improve Blood Sugar Control

A few human studies have found promising results regarding cherries and blood sugar control in people with diabetes:

• In one study, eating 2 cups (280 grams) of sweet cherries significantly reduced post-meal blood sugar levels in women with diabetes. The women also had decreased inflammation markers (13).
• Another study followed 25 women with diabetes who drank 1 ounce (28 grams) of tart cherry juice concentrate before meals. They had smaller blood sugar spikes after meals compared to a control group (14).

The blood sugar lowering effects may be attributed to anthocyanins and other compounds in cherries.

Keep in mind that these were small, short-term studies. More research is needed on the effects of cherries for diabetes management.

Easy to Add to Your Diet

Here are some easy ways to incorporate cherries into your meal plan:

• Enjoy a small handful as a snack.
• Mix into plain Greek yogurt for a topping.
• Blend into smoothies.
• Make chia pudding with cherries mixed in.
• Toss with spinach or kale salads.
• Add to oatmeal or overnight oats.
• Use as a topping for pancakes or waffles.
• Stir into cottage cheese.
• Add to a grain bowl with chicken, veggies and avocado.

When using cherries in recipes, aim for about 1 cup fresh or 1/2 cup dried for a serving. Canned cherries in water or tart cherry juice are other convenient options.

Potential Drawbacks of Cherries

Cherries contain fiber from skin and flesh. With about 2 grams fiber in 1 cup (154 grams), they can fit into a diabetes meal plan that includes a variety of fiber-rich foods (15).

However, the skin adds insoluble fiber. Some people find raw cherries difficult to digest. Cooked cherries or consuming cherry juice instead may be better tolerated.

Tart cherries contain oxalate, a compound that can contribute to kidney stone formation in those prone to them. If youve had calcium oxalate kidney stones in the past, limit high oxalate foods and speak to your healthcare provider about whether cherries are a good choice (16).

Cherries are also high in sugar alcohol called sorbitol. A 1-cup (154-gram) serving provides 7.1 grams of sorbitol (17). Sorbitol can cause digestive distress like gas, cramping and diarrhea when consumed in large amounts.

The fiber and water content help counterbalance the sorbitol, but some people are still sensitive. Start with a small serving to see how your body handles cherries.

The Bottom Line

With their sweet flavor and nutritional benefits, cherries can be a smart addition to a diabetes diet. Enjoy them in moderation as part of a balanced meal plan.

The research on cherries and diabetes management is promising but limited. More studies are needed. Talk to your healthcare provider about incorporating cherries into your eating pattern.

Diabetes management requires attention to total carbohydrate intake, calories, and portion sizes not just specific foods. The key is constructing an eating pattern that suits your preferences and keeps blood sugar in your target range.

By including diabetes-friendly fruits like cherries along with other nutrient-dense foods, you can create tasty meals that align with your health goals.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.