Nutrition

Are Cherries Good For People With Diabetes

Reviewed by

Shifa Fathima

Cherries have been cultivated in Europe since at least the 16th century.Cherries are long-stemmed, small stone fruits that can be found in several varieties, depending on their colour and taste. The two most popular ones are sweet and tart cherries. The flesh of the cherry varies in colour from clear to dark red; while cherries with clear flesh are the most popular in commercial production, those with dark red flesh are generally preferred by connoisseurs.

Nutritional Profile

All cherries are power-packed with nutrition, as they are full of fibre,vitamins, minerals, antioxidants, and are low in calories and naturally sweet,making them a tasty addition to the diet of people living with diabetes.

Benefits of Cherries

Cherries are among the healthiest fruits, and one of the tastiest, too. Listed below are the manifold benefits of cherries:

1. Strengthens the Immune System

Cherries are a rich source of vitamin C; thus, they strengthen the immune system and help fight infections such as cold, flu, etc.

2. Full of Antioxidants

The antioxidants in cherries protect the cells against oxidative damage, thereby delaying ageing and protecting against chronic diseases like Alzheimer’s, heart disease,cancer, etc.

3. Relieves Gout

Studies have shown that cherries normalise uric acid levels. This is very helpful in reducing gout attacks. Its anti-inflammatory properties help with arthritis and joint pain,too.

4. Lowers Cholesterol

Studies document that tart cherry juice lowers cholesterol levels, including the “bad” LDL cholesterol. It Thus helps in reducing the risk of cardiovascular diseases and heart attack.

5. Relieves Muscle Soreness

Tart cherry juice is popular among professional athletes as well as workout enthusiasts, as it relieves post-exercise muscle soreness and also shortens the recovery time.

6. Promotes Sleep

Sweet cherries contain high amount of melatonin, which is a sleep-inducing hormone, and this is the reason why cherries are known to help improve the quality of sleep.

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Benefits of Cherries for Diabetes

Cherries are a tasty and healthy option for people living with diabetes for several reasons:

1. Cherries have a low Glycemic Index, meaning that they don't cause blood sugar levels to spike after eating them.This is good news for individuals with diabetes, who need to be careful about what they eat to keep their condition under control.

2. Cherries are also a good source of fibre, which can help to regulate blood sugar levels. Fibre slows down the absorption of sugar into the bloodstream, which helps to prevent spikes in blood sugar levels.

3. The antioxidants in cherries may also help to protect against some complications of diabetes, such as heart disease and nerve damage. Studies have shown that people who eat a lot of cherries have a lower risk of these conditions.

Glycemic Index of Cherries

The Glycemic Index of food is a measure of how quickly the carbohydrates in that food are broken down and absorbed into the bloodstream. Foods with a high Glycemic Index are those that are rapidly digested and cause blood sugar levels to spike. Low Glycemic Index foods are those that are slowly digested and cause only a small rise in blood sugar levels.

Cherries have a Glycemic Index of 22,which is considered to be low. This means that they are slowly digested and don't cause blood sugar levels to spike. However, as with all fruits, it is important to eat them in moderation.

Different Ways to Consume Cherries for Diabetes

Cherries are very versatile and can be incorporated into different dishes easily. There are many ways to enjoy cherries if you have diabetes. Here are a few ideas:

  • Munch a handful of them fresh.
  • Add them to your breakfast cereal or oatmeal.
  • Top your yoghurt with a handful of cherries.
  • Enjoy a small bowl of cherry pie for dessert.
  • Make a fruit salad with cherries, apples, and oranges.
  • Mix up some dried cherries with dark chocolate chips and salted almonds as a snack.
  • Mix some tart cherry juice with sparkling water and a lemon wedge for a refreshing mocktail.
  • Add fresh or dried cherries to sugar-free ice creams.
  • Make salsa with minced cherries and herbs like basil.

Bottomline

In general, cherries are a healthy food that can be enjoyed by everyone, including people with diabetes. The low Glycemic Index, high fibre content, and low-calorie count of cherries make them a safe inclusion in the diet of individuals having diabetes. As mentioned above, they offer a host of health benefits; however, as with all fruits, it is important to eat them in moderation. Too much of any one thing can lead to problems.

FAQs

1. Can People Having Diabetes Eat Cherries Every Day?

Yes, people with diabetes can enjoy the tasty cherries everyday as it has been proven to help manage diabetes better.

2. What Are The Risks Of Over consumption Of Cherries For People With Diabetes?

Overconsumption of cherries can increase the carbohydrate count of your diet and thus can result in increased blood sugar levels, which can be hazardous for people with diabetes. Hence, overconsumption of cherries should be avoided.

3. How Many Cherries Should A Person Having Diabetes Eat In A Day?

Each individual has a different tolerance to carbohydrates, so the best way to decide how much is okay for you, check your blood sugar levels before and after eating cherries.

4. What Is The Best Time To Consume Cherries?

The best time to eat cherries is after dinner, as it will help get you good quality of sleep, in addition to the other health benefits. Cherries should preferably not be eaten on an empty stomach to decrease the risk of gastric troubles such as gas, bloating, etc.

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