Cherries can absolutely be included in a diet for individuals managing diabetes, provided they are consumed with attention to portion size and preparation. Like all fruits, cherries contain natural sugars, but their overall nutritional profile makes them a better choice than many other sweet foods.
Key Nutritional Facts for Diabetics
A typical serving of fresh cherries, which is about one cup, contains approximately 22 grams of total carbohydrates. The majority of these carbohydrates come from natural sugars, primarily fructose, glucose, and sucrose, with roughly 18 grams of sugar present in that one-cup serving of sweet cherries. Tart or sour cherries generally contain less sugar and fewer total carbohydrates, offering around 12 to 19 grams of carbohydrates per cup.
This quantity of carbohydrates must be factored into an individual’s daily carbohydrate allowance for blood sugar management. Cherries also provide dietary fiber, with a one-cup serving of sweet cherries delivering about 3 grams of fiber. Fiber is an important component for individuals with diabetes, as it helps to regulate digestion.
The difference in nutritional composition between sweet varieties, like Bing, and tart varieties, like Montmorency, means that tart cherries are often lower in calories and sugar. However, both types offer beneficial antioxidants, particularly anthocyanins, which are responsible for their deep red color. These compounds may also play a role in improving insulin response and reducing inflammation, adding health value beyond basic macronutrients.
Glycemic Impact and Blood Sugar Control
Cherries are generally classified as a low Glycemic Index (GI) food, which is a measure of how quickly a carbohydrate-containing food raises blood sugar. Sweet cherries typically have a GI value around 20 to 25, which is considered very low. The Glycemic Load (GL) is a more comprehensive measure that considers both the GI and the amount of carbohydrate consumed in a typical serving.
Cherries also have a low Glycemic Load, meaning they are less likely to cause a rapid or sharp spike in blood glucose when consumed in moderation. This favorable response is partly due to their fiber content, which slows the rate at which sugars are absorbed into the bloodstream. Fiber delays gastric emptying and the breakdown of carbohydrates into glucose.
The anthocyanins found in cherries may contribute to better blood sugar control by potentially increasing insulin production. These compounds are thought to protect the insulin-producing cells in the pancreas and enhance the efficiency of insulin in moving glucose from the blood into the cells. This combined effect of low GI/GL and beneficial plant compounds makes cherries a strategic choice.
Practical Tips for Incorporating Cherries
Mindful consumption starts with portion control; a standard serving size for a person with diabetes is typically one-half to one cup of fresh or frozen cherries, which is equivalent to about 12 to 15 medium-sized cherries. It is advisable to count this portion as part of the total carbohydrate intake for that meal or snack. Choosing fresh or frozen cherries without added sugar is always the best option.
Avoid highly processed cherry products, such as dried cherries, canned cherries in syrup, or cherry juice, as these often contain concentrated sugars and lack the regulatory effects of whole fruit fiber. Dried fruit is particularly concentrated, meaning it carries a much higher carbohydrate load than fresh fruit. Always read labels to ensure no sugars have been added to any purchased cherry products.
To further stabilize the blood sugar response, try pairing cherries with a source of protein or healthy fat, such as a small handful of nuts, a dollop of Greek yogurt, or a piece of cheese. Protein and fat slow down digestion, which reduces the speed at which the carbohydrate from the cherries is converted into glucose. Testing blood glucose levels one to two hours after consumption can provide personalized data on how cherries affect an individual’s body, allowing for necessary dietary adjustments.