Cherries can be a beneficial part of a diabetes-friendly diet when consumed in moderation. Their natural sugars are accompanied by compounds and fiber that influence how they affect blood glucose levels. Understanding appropriate portion sizes and the different forms of cherries is important for individuals managing diabetes. This balanced approach allows for the enjoyment of cherries while supporting stable blood sugar.
Cherry Nutritional Profile and Blood Sugar Impact
Cherries contain natural sugars, primarily fructose and glucose, along with carbohydrates. For instance, one cup of sweet cherries has about 25 grams of carbohydrates and 20 grams of sugar, while a cup of sour cherries contains around 19 grams of carbohydrates and 8 grams of sugar. The fiber content in cherries, 3 grams per cup, helps to moderate the absorption of these sugars into the bloodstream. This fiber slows down digestion, leading to a more gradual rise in blood glucose levels rather than a rapid spike.
The Glycemic Index (GI) and Glycemic Load (GL) are measures that indicate how quickly a food raises blood sugar. Cherries have a low GI, with fresh sweet cherries having a GI of about 25, and sour cherries having an even lower GI of about 22. This low GI classification means cherries cause a minimal or slow increase in blood sugar. The glycemic load for sweet cherries is around 4.0, a low GL food.
While both sweet and tart cherries are considered low GI, some sources indicate sweet cherries can have a moderate GI, ranging from 62 to 65, depending on the variety and ripeness. Tart cherries show a lower GI, 22 to 46. This difference is attributed to variations in sugar content between the two types.
Recommended Consumption for Diabetics
Individuals with diabetes can incorporate cherries into their diet by focusing on moderation and appropriate forms. A recommended serving size is one-half to one cup of fresh cherries, which is 12 to 15 cherries. This portion contains 10-12 grams of sugar, fitting within a balanced meal plan. Monitor blood sugar levels one to two hours after consuming cherries to observe individual responses.
Opting for fresh or frozen unsweetened cherries is the best approach. Processed forms like canned cherries, dried cherries, or cherry juice contain added sugars, which can lead to rapid blood sugar spikes. For example, two tablespoons of dried cherries contain 15 grams of carbohydrates, and eight ounces of tart cherry juice have about 35 grams. Unsweetened dried cherries should still be consumed in small portions due to their concentrated sugar content.
Pairing cherries with a source of protein or healthy fats helps to slow down sugar absorption and promote satiety. For instance, combining cherries with nuts or Greek yogurt can mitigate blood sugar fluctuations. Eating cherries as part of a balanced meal, rather than on an empty stomach, also helps manage blood glucose levels.
Beyond Blood Sugar: Additional Benefits of Cherries
Beyond their direct impact on blood sugar, cherries offer several other health benefits that support overall well-being, particularly for individuals managing diabetes. Cherries are rich in antioxidants, notably anthocyanins. These compounds help combat oxidative stress and have anti-inflammatory properties. Chronic inflammation is a factor in various health conditions, including diabetes and its complications.
The anti-inflammatory effects of cherries can reduce markers of inflammation and protect against diabetes-related complications such as cardiovascular disease. Cherries also contain melatonin, a hormone that helps regulate the sleep-wake cycle. Consuming cherries or tart cherry juice can contribute to improved sleep quality. Additionally, cherries provide vitamins A, C, and K, as well as potassium and fiber, contributing to general health.