Are Cherries Good for Diabetics? A Complete Guide
Key points
- Sour cherries have a very low GI of about 22.
- Sweet cherries have a GI of around 62, which is still in the low-to-medium range.
If you're managing diabetes, you know that choosing the right fruits is key to keeping your blood sugar levels stable. You might wonder if sweet, delicious cherries are a safe bet. The answer is a resounding yes—cherries can be a nutritious and tasty part of a diabetes-friendly diet, as long as you pay attention to portion sizes and how they're prepared.
Contrary to what their sweetness might suggest, cherries are packed with nutrients that can aid in blood sugar management and offer broader health benefits. This guide breaks down everything you need to know about enjoying cherries with diabetes.
The Nutritional Power of Cherries for Diabetes Management
Cherries are more than just a sweet treat; they are a powerhouse of nutrients that work together to support healthy blood sugar levels. Multiple health authorities, including Healthline and Medical News Today, confirm their benefits for people with diabetes.
Low Glycemic Index (GI): The Key to Stability
The most significant advantage of cherries is their low glycemic index (GI). The GI scale measures how quickly a food raises blood glucose levels.
- Sour cherries have a very low GI of about 22.
- Sweet cherries have a GI of around 62, which is still in the low-to-medium range.
Foods with a low GI are digested slowly, leading to a gradual, more manageable rise in blood sugar instead of a sharp spike. This makes cherries a much safer choice than high-GI fruits or processed sweets.
Rich in Fiber
A one-cup serving of fresh cherries provides over 3 grams of dietary fiber. Fiber is crucial for diabetes management because it slows down the absorption of sugar into the bloodstream, helping to prevent sudden glucose spikes and promoting a feeling of fullness.
Packed with Antioxidants and Anthocyanins
Cherries get their vibrant red color from powerful antioxidants called anthocyanins. Research suggests these compounds offer several benefits for diabetes:
- Improved Insulin Sensitivity: A 2018 review indicated that anthocyanins may help your body use insulin more effectively.
- Reduced Inflammation: Chronic inflammation is often linked to insulin resistance and diabetes complications. The anti-inflammatory properties of cherries can help combat this.
- Increased Insulin Production: Some studies, like one highlighted by Vinmec International Hospital, suggest that anthocyanins may boost insulin production by up to 50%.
Essential Vitamins and Minerals
Cherries are a good source of Vitamin C and potassium. Potassium plays a vital role in maintaining healthy blood pressure, which is a common concern for many people living with diabetes.
How Many Cherries Can a Diabetic Safely Eat?
While cherries are beneficial, portion control is essential. Overeating any fruit can lead to elevated blood sugar.
A safe and recommended serving size for most people with diabetes is:
1/2 to 1 cup of fresh cherries (approximately 12 to 20 cherries).
Pro Tip: To further stabilize your blood sugar, try pairing cherries with a source of protein or healthy fat, such as a handful of almonds, a dollop of plain Greek yogurt, or a piece of cheese. This slows digestion even more, preventing any potential glucose spikes.
Choosing the Best Cherries: A Guide to Varieties and Forms
The type and form of cherries you eat can dramatically change their impact on your blood sugar.
Fresh vs. Processed: A Clear Winner
Always opt for fresh or unsweetened frozen cherries. Processed versions often contain large amounts of added sugar that can be detrimental to blood sugar control.
Here’s a quick comparison to guide your choices:
| Form of Cherry | Glycemic Impact | Recommendation for Diabetics |
|---|---|---|
| Fresh (Sweet or Tart) | Low | ✅ Highly Recommended. The best option, full of fiber and nutrients. |
| Frozen (Unsweetened) | Low | ✅ Recommended. A great alternative when fresh are out of season. Check the label to ensure no added sugar. |
| Tart Cherry Juice (Unsweetened) | Moderate | ⚠️ Use with Caution. Lacks fiber and can raise blood sugar more quickly than whole fruit. If consumed, stick to a very small portion (e.g., 1/2 cup). |
| Dried Cherries | High | ❌ Avoid or Limit. Sugar becomes highly concentrated when dried. Most brands add extra sugar. A tiny portion (1-2 tablespoons) of unsweetened dried cherries is the maximum. |
| Canned in Syrup | Very High | ❌ Avoid. Packed in sugary syrup that will cause a rapid blood sugar spike. |
| Maraschino Cherries | Very High | ❌ Avoid. Heavily processed with added sugars and dyes. |
Sweet vs. Tart (Sour) Cherries
Both sweet and tart cherries are good options, but tart cherries, like the Montmorency variety, often have a slight edge. They typically contain less sugar and have a lower GI, making them an excellent choice for cooking, baking (with sugar substitutes), or adding to smoothies.
Addressing the "Sugar Paradox": Are Cherries Too Sweet?
It's a common concern: A cup of sweet cherries contains about 20 grams of sugar. So how can they be good for diabetics?
This isn't a paradox but rather a perfect example of how the whole food is more than the sum of its parts. The natural sugar in cherries is bundled with fiber, water, and powerful plant compounds (anthocyanins). This combination slows down digestion and absorption, resulting in a low glycemic load—meaning the overall impact on your blood sugar is minimal when eaten in moderation.
Potential Long-Term Health Benefits
Regularly including cherries in a balanced diet may offer long-term benefits beyond daily blood sugar management. The antioxidants and anti-inflammatory compounds can help reduce the risk of common diabetes-related complications, such as heart disease and nerve damage. Some studies have even linked cherry consumption to modest improvements in A1C levels over time, though more research is needed to confirm these effects.
The Bottom Line
Cherries are a delicious, nutritious, and safe fruit for people with diabetes. Their low glycemic index, high fiber content, and unique antioxidants make them a powerful ally in managing blood sugar and promoting overall health.
Remember the golden rules:
- Stick to proper portions (about 1 cup of fresh cherries).
- Choose fresh or unsweetened frozen varieties.
- Avoid processed cherries with added sugars.
- Monitor your own blood sugar to see how your body responds.
By following this guidance, you can confidently enjoy the sweet taste of summer without compromising your health.
References
About the author
Dr. Priya Sharma is board-certified in endocrinology, diabetes, and metabolism. She is the founder of an integrative wellness center in San Diego, California, that focuses on holistic approaches to hormonal health, thyroid disorders, and metabolic syndrome.