Can you eat cherries if you have diabetes?

In this article:

• Can people with diabetes eat cherries?
• Are cherries good for diabetics?
• Glycemic index of cherries
• The bottom line: Cherries are healthy for diabetics

In this article

• Can people with diabetes eat cherries?
• Are cherries good for diabetics?
• Glycemic index of cherries
• The bottom line: Cherries are healthy for diabetics

If you have Type 2 diabetes, your diet can play a significant role in managing the condition. That’s because what you eat directly impacts your blood sugar levels and your overall health. A balanced diabetes diet should include a variety of nutrient-dense foods, such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Counting carbohydrates, exercising portion control, and limiting processed, sugary, and fatty foods are important ways to keep your blood glucose levels in a healthy range.

According to the American Diabetes Association, cherries are a fruit individuals with diabetes can safely consume. Keep reading to learn more about the beneficial effects of adding cherries to your diabetes treatment plan.

Can people with diabetes eat cherries?

Yes! Cherries are a nutritious fruit that can be part of a diabetes meal plan, says Kelsey Costa, RD, a registered dietitian at Examine. “However, like most fruits, portion control is essential, as overconsumption can lead to spikes in blood sugar levels due to their natural sugar content,” she says.

Food pairing is another important component to consider, says Michelle Routhenstein, RD, registered dietitian and certified diabetes educator at EntirelyNourished.com.

She recommends pairing cherries with healthy fats or protein—like Greek yogurt or walnuts—to help stabilize blood sugar.

What’s an appropriate portion size of cherries for people with diabetes? A standard serving of cherries is about one cup or 154 grams. Cherries are an excellent option for patients with diabetes as long as they’re consumed in moderation.

Your safest option is to consult with a healthcare professional for personalized guidance on the optimal amount of cherries to consume daily.

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Are cherries good for diabetics?

Berries like strawberries, raspberries, and blueberries are often recommended for people with diabetes because they are low in sugar and high in fiber, which aids in blood sugar regulation, says Routhenstein. “All fruits (like cherries!) can be part of a heart- and diabetes-friendly diet when consumed in appropriate portions and paired strategically to help manage blood sugar levels,” she says.

In addition to fiber, cherries contain antioxidants like anthocyanins and other polyphenols that support heart health and manage blood sugar levels, says Routhenstein. According to research, they have the following beneficial effects:

Anti-inflammatory benefits

Cherries are rich in anti-inflammatory compounds such as anthocyanins, vitamin C,  and quercetin. Anthocyanins are a type of flavonoid that has been shown to reduce inflammation in the body, which is beneficial for managing diabetes and preventing related complications.

For example, a study published in the Journal of Nutrition found that cherry consumption may reduce inflammation markers and improve metabolic health. Additionally, a 2018 research review concluded that cherry consumption decreased markers for oxidative stress, inflammation, and blood pressure.

Blood sugar control

“The fiber and antioxidants in cherries may contribute to better blood sugar management, potentially improving insulin sensitivity and reducing post-meal blood sugar spikes,” says Routhenstein. Cherries, in particular, might boost insulin production, promoting better blood sugar control, adds Costa.

Costa says that anthocyanins may lower blood glucose in the following ways:

• Slowing glucose absorption from carbohydrates.
• Reducing the amount of glucose released by the liver.
• Decreasing glucagon production (a hormone that raises blood sugar levels) and boosting insulin production in the pancreas.
• Increasing the liver’s ability to absorb glucose.

RELATED: What are normal blood sugar levels?

Increased insulin sensitivity

Cherries have also been shown to reduce insulin resistance—the inability of insulin to properly decrease blood glucose levels—which is closely linked to obesity, says Jasmine Westbrooks-Figaro, RD, a registered dietitian and diabetes specialist with Eatwell Exchange.

That’s due to their anthocyanin content, which research indicates improves insulin sensitivity by inhibiting carbohydrate digestion in the gut, enhancing glucose metabolism, and reducing oxidative stress in the vascular system.

Supports cardiovascular health

High blood sugar levels can damage the blood vessels over time, and individuals with diabetes are more likely to develop heart disease at an earlier age than those without the condition.

Cherries have several properties that support heart health. They are rich in anthocyanins, which help reduce oxidative stress and inflammation in the body. Research shows that these antioxidants also help lower blood pressure,  improve blood flow, and lower low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol.

Cherries are also a good source of fiber, which can help lower cholesterol levels and reduce the risk of heart disease. Plus, they contain potassium, which helps regulate blood pressure and maintain heart health.

RELATED: Is watermelon good for diabetes?

Glycemic index of cherries

The glycemic index is used to measure how rapidly a carbohydrate food increases your blood sugar levels. Cherries have a low glycemic index (GI) value, typically ranging from 20 to 25 (on a scale of 0 to 100). Because they’re a low-GI food, they won’t cause sharp increases in blood sugar.

Keep in mind that different types of cherries have different nutritional info. One cup of sweet cherries contains about 25 grams of carbohydrates and 20 grams of sugar. Two tablespoons of dried cherries contain 15 grams of carbs, and eight ounces of tart cherry juice has about 35 grams, so you’ll want to keep your portion sizes smaller with these varieties. And those bright red, sugar-soaked maraschino cherries? They’re packed with carbohydrates and added sugar—not the best option for healthy eating.

The bottom line: Cherries are healthy for diabetics

Routhenstein says people with diabetes can safely include fresh cherries and other fruits in their diets as long as they monitor portion sizes, balance them appropriately with protein or heart-healthy fat, and consider their overall carbohydrate intake.

“Fresh cherries contain natural sugars, which are different from added sugars found in processed foods,” says Routhenstein. Plus, she says they come with beneficial nutrients like fiber, vitamins, and antioxidants, which contribute to overall health and diabetes management.