Fresh cherries can support stable long-term blood sugar levels and boost insulin sensitivity, health media outlet Very Well Health has reported. The fruit, packed with fiber, antioxidants, vitamins, and minerals, provides a beneficial source of carbohydrates that aids in managing blood sugar over time.
Studies indicate that eating both sweet and sour cherries regularly helps reduce systemic inflammation by fighting free radicals in the body. Researchers noted that alongside lifestyle modifications, lowering systemic inflammation can reduce a key risk factor for developing type 2 diabetes.
Cherries contain dietary fiber, a nutrient that plays a crucial role in lowering blood sugar spikes. One cup of sour red cherries provides 2.5 grams of fiber, supplying roughly 9 percent of the recommended daily intake. Fiber works by slowing down the rate of digestion, leading to a more gradual and stable rise and fall in blood sugar levels.
Antioxidants and insulin resistance
Specific antioxidants present in cherries may also work to decrease insulin resistance. Researchers believe that compounds called anthocyanins protect pancreatic beta cells, which produce and release the hormone insulin to help glucose exit the bloodstream and enter cells for energy use. Although further research is needed, preliminary studies show anthocyanins can lower insulin resistance.
Cherries may have a more significant impact on long-term blood sugar control than on short-term variations. A pilot study conducted among healthy adults revealed that daily consumption of sweet cherries over 42 days improved hemoglobin A1C levels, a measurement that reflects average blood sugar over a period of two to three months. In another study, scientists reported a significant drop in A1C levels among women with diabetes who drank sour cherry juice for six weeks.
Cherries possess a low glycemic index rating as a result of their fiber and antioxidant content. Sour cherries register a glycemic index score of 22, while sweet cherries have a rating of 25.
Portion control and diet recommendations
Health experts recommend paying close attention to portion sizes when eating cherries with type 2 diabetes. The recommended serving size for either sweet or sour cherries is one cup, or approximately 155 grams. Overeating cherries can increase the risk of blood sugar spikes due to excessive carbohydrate intake.
Selecting fresh cherries instead of processed varieties helps minimize carbohydrate intake, as fresh fruit contains no added sugars. A typical serving of sour cherries contains 19 grams of carbohydrates, while a serving of sweet cherries contains about 25 grams.
Pairing cherries with protein or healthy fats further stabilizes blood sugar levels by slowing digestion. Foods such as nuts, seeds, Greek yogurt, and other sources of protein or healthy fat can cushion the effect of fruit carbohydrates on blood glucose.
Unsweetened sour cherry juice can also form part of a diabetes diet. According to a scientific review, drinking sour cherry juice without added sugar can lower fasting blood glucose levels. The publication follows previous health coverage by Ukrainian news agency UNIAN examining the relative health benefits of cherries compared to plums.
