Eating cherries may have some health benefits, but if you have diabetes, it’s important to monitor your portion size and opt for fresh or unsweetened types.
If you have diabetes, it’s important to keep your blood glucose levels within the limits suggested by your doctor. One way to do that is to monitor your carbohydrate intake.
Healthy sources of dietary carbs include:
- nonstarchy vegetables
- fruits
- whole grains
- beans
Cherries are an option, but it’s important to monitor your portion size.
A small portion is about 14 cherries (about the same as two kiwi fruit, seven strawberries, or three apricots).
Since different people have different tolerances to carbohydrates, consider testing your blood glucose level before and after trying cherries to see how they affect your levels.
Despite being naturally sweet, cherries have a relatively low caloric content. They also contain a nice dose of nutrients and healthy bioactive components per serving, including:
Cherries are grouped into two major types: sweet and tart. In the United States, the most commonly grown sweet cherry is Bing, and the most commonly grown tart cherry is Montmorency.
Most sweet cherries are consumed fresh. Only
You can read more about the possible health benefits of cherries.
While cherries contain nutrients and fiber that make them a nutritious choice for most diets, if you have diabetes, part of managing your symptoms involves monitoring your intake of carbs and sugars.
| Type of cherry | Carbs |
|---|---|
| Fresh sweet cherries (1 cup serving, pitted) | |
| Fresh sour cherries (1 cup serving, pitted) | |
| Canned cherries packed in syrup (1 cup serving) | |
| Maraschino cherries (5, from a can) | |
| Dried cherries, sweetened (1/4 cup serving) | |
| Tart cherry juice (1 cup) |
Fresh cherries
Based on ripeness, a 1-cup serving of pitted sweet cherries has about
While a serving of 1/2 cup should not be a problem for most people living with diabetes, the best way to understand how your body reacts to cherries is to check your blood sugar levels 1 to 2 hours after eating a small serving.
Canned cherries
Canned cherries are often packed in juice or syrup that contains a lot of extra sugar. A 1-cup serving of canned cherries packed in heavy syrup has about
Jarred maraschino cherries
A serving of five maraschino cherries contains about
Dried cherries
A 1/4 cup serving of dried and sweetened sour cherries contains
Tart cherry juice
A 1-cup serving of tart cherry juice contains about
Unlike fresh fruit, cherry juice does not contain any fiber to slow down the absorption of carbohydrates and reduce the resulting increase in blood sugar.
The glycemic index (GI) indicates food effects on blood sugar levels based on factors like:
- ripeness
- cooking method
- the type of sugar it contains
- the amount of processing it has undergone
Food with a high glycemic index may raise your blood glucose level significantly.
Fresh cherries are noted as low-GI foods, with a GI of about 20 and a glycemic load of about 5, as long as you pay attention to the serving size.
Processed cherries that contain added sugar are likely higher on the glycemic index.
You can read more about which fruits may fit into an eating plan for diabetes.
There’s ongoing research regarding the potential role cherries might play in diabetes management.
The results of these and other studies suggest that cherries may have a role in healthy glucose regulation, possibly reducing the risk of diabetes and alleviating its adverse effects.
- A 2019 study suggested that drinking 480 milliliters of tart cherry juice for 12 weeks lowered systolic blood pressure and LDL (bad) cholesterol in older adults due to its antioxidant and anti-inflammatory compounds.
- A
2019 reviewTrusted Source noted that prior research suggested eating tart cherries may help reduce blood pressure, manage blood glucose levels, improve cognitive function, protect against oxidative stress, and reduce inflammation. - A
2018 reviewTrusted Source indicated that both sweet and tart cherries are a rich source of polyphenols and vitamin C, which can be health-promoting by preventing or decreasing inflammation and oxidative stress. - A
2017 journal articleTrusted Source concluded that dietary anthocyanins found in cherries, along with other fruits such as blueberries, appear to target and increase insulin sensitivity. They also have shown potential to help manage conditions such as diabetes.
Because research is ongoing, no hard and fast conclusions can currently be made when it comes to cherries and blood sugar management. More research in people with diabetes is still needed.
If you choose to eat cherries, it’s best to do so as part of a balanced diet and pair them with a source of protein to help reduce their effect on your blood sugar. The American Diabetes Association (ADA) recommends eating one serving of about 12 to 15 cherries.
Consider working with a registered dietitian for more guidance on how to include cherries in a diabetes-friendly diet.
If you are living with diabetes, cherries can be a nutritious and tasty part of your diet, providing vitamin C, potassium, and fiber. However, based on the glycemic index of cherries, you should practice portion control when enjoying them.
A number of studies show that cherries might eventually play a part in diabetes management, including glucose regulation, but your specific glucose measurements should be the defining factor in how often you’ll want to enjoy these fruits.
