Eating cherries can offer some health advantages, but if you have diabetes, it’s crucial to watch portion sizes and choose fresh or unsweetened varieties.
If you have diabetes, maintaining blood glucose within the range recommended by your healthcare provider is essential. One strategy to help with that is tracking how many carbohydrates you consume.
Healthful carbohydrate sources include:
- nonstarchy vegetables
- fruit
- whole grains
- legumes
Cherries are one of the fruit options, but portion control is important.
A small portion is roughly 14 cherries (similar to two kiwifruit, seven strawberries, or three apricots).
Since individual responses to carbohydrates vary, consider measuring your blood glucose before and after trying cherries to determine their effect on your levels.
What nutrients do various cherries contain?
Although cherries are naturally sweet, they’re relatively low in calories. They also provide a solid amount of nutrients and beneficial bioactive compounds per serving, including:
- fiber
- vitamin C
- potassium
- polyphenols
- carotenoids
- tryptophan
- serotonin
- melatonin
Cherries fall into two primary categories: sweet and tart. In>Eating cherries can offer some health advantages, but if you have diabetes, it’s crucial to watch portion sizes and choose fresh or unsweetened varieties.
If you have diabetes, maintaining blood glucose within the range recommended by your healthcare provider is essential. One strategy to help with that is tracking how many carbohydrates you consume.
Healthful carbohydrate sources include:
- nonstarchy vegetables
- fruit
- whole grains
- legumes
Cherries are one of the fruit options, but portion control is important.
A small portion is roughly 14 cherries (similar to two kiwifruit, seven strawberries, or three apricots).
Since individual responses to carbohydrates vary, consider measuring your blood glucose before and after trying cherries to determine their effect on your levels.
What nutrients do various cherries contain?
Although cherries are naturally sweet, they’re relatively low in calories. They also provide a solid amount of nutrients and beneficial bioactive compounds per serving, including:
- fiber
- vitamin C
- potassium
- polyphenols
- carotenoids
- tryptophan
- serotonin
- melatonin
Cherries fall into two primary categories: sweet and tart. In the United States, Bing is the most commonly grown sweet cherry, while Montmorency is the most common tart variety.
Most sweet cherries are eaten fresh. Only 20% to 25% are canned, frozen, dried, preserved, or juiced. In contrast, tart cherries are mostly (97%) processed, mainly for culinary uses.
You can learn more about the potential health benefits of cherries.
How many carbohydrates are in cherries?
Cherries contain nutrients and fiber that make them a healthy selection for many diets, but if you have diabetes, managing symptoms includes keeping an eye on carbs and sugars.
| Type of cherry | Carbs |
|---|---|
| Fresh sweet cherries (1 cup serving, pitted) | 25 grams (g) |
| Fresh sour cherries (1 cup serving, pitted) | 19 g |
| Canned cherries packed in syrup (1 cup serving) | 60 g |
| Maraschino cherries (5, from a can) | 10 g |
| Dried cherries, sweetened (1/4 cup serving) | 32 g |
| Tart cherry juice (1 cup) | 37 g |
Fresh cherries
Depending on ripeness, a 1-cup serving of pitted sweet cherries contains about 25 g of carbohydrates, while a 1-cup serving of pitted sour cherries contains about19 g of carbs.
For most people with diabetes, a 1/2 cup serving should be manageable, but the most reliable way to see how cherries affect you is to check blood sugar 1 to 2 hours after consuming a small portion.
Canned cherries
Canned cherries are frequently packed in juice or syrup that adds considerable sugar. A 1-cup portion of cherries packed in heavy syrup contains about 60 g of carbohydrates.
Jarred maraschino cherries
Five maraschino cherries represent about 10 g of carbs per serving.
Dried cherries
A 1/4 cup portion of dried, sweetened cherries contains 32 g of carbohydrates. Dried cherries typically have added sugars compared with fresh cherries.
Tart cherry juice
One cup of tart cherry juice has about 37 g of carbs. If you plan to add tart cherry juice to your routine, choose a variety without added sugars and start with a small amount to monitor its effect on your blood glucose.
Unlike whole fruit, cherry juice lacks fiber that slows carbohydrate absorption and dampens post-meal blood sugar spikes.
Glycemic index of cherries
The glycemic index (GI) reflects how foods influence blood glucose and is affected by factors such as:
- ripeness
- how it’s prepared
- the kind of sugar present
- how much processing it has undergone
High-GI foods can cause a more pronounced rise in blood glucose.
Fresh cherries are classified as low-GI foods, with a GI near 20 and a glycemic load of about 5, provided serving sizes are reasonable.
Processed cherries with added sugars are likely to rank higher on the GI scale.
You can find more information about which fruits may be appropriate in a diabetes-friendly eating plan.
Can cherries be beneficial for diabetes?
Research is ongoing about the possible contribution cherries might make to diabetes management.
Findings from these and other investigations indicate cherries might support healthy glucose control and potentially lower diabetes risk or ease some of its complications.
- A 2019 study found that drinking 480 milliliters of tart cherry juice for 12 weeks reduced systolic blood pressure and LDL (bad) cholesterol in older adults, likely due to antioxidant and anti-inflammatory compounds.
- A 2019 review reported that prior research suggested tart cherry consumption may help lower blood pressure, assist with blood glucose management, enhance cognitive function, protect against oxidative damage, and lessen inflammation.
- A 2018 review concluded both sweet and tart cherries are rich in polyphenols and vitamin C, which may promote health by reducing inflammation and oxidative stress.
- A 2017 article suggested dietary anthocyanins found in cherries and similar fruits like blueberries may improve insulin sensitivity. They also show promise for aiding conditions such as diabetes.
Because the evidence is still developing, definitive claims about cherries and blood sugar control cannot yet be made. More human studies involving people with diabetes are required.
If you eat cherries, include them as part of a balanced diet and combine them with a protein source to lessen their impact on blood sugar. The American Diabetes Association (ADA) suggests a serving of about 12 to 15 cherries.
Consider consulting a registered dietitian for tailored advice on incorporating cherries into a diabetes-appropriate eating plan.
The takeaway
If you live with diabetes, cherries can be a healthy and enjoyable addition to your meals, supplying vitamin C, potassium, and fiber. Still, because of their glycemic properties, it’s wise to manage portion sizes when eating them.
Several studies indicate cherries may eventually play a supporting role in diabetes care, including aiding glucose regulation, but your own blood glucose readings should guide how frequently you include them in your diet.
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