Benefits of Cherries for Diabetes: A Sweet Fruit with Health Power
Do you remember hearing phrases like “cherry-red cheeks,” “cherry blossom,” or “that cherry-red dress”? Cherries are not just a part of our language and culture, they are also a delicious fruit with powerful health benefits. And the good news is, cherries can be a smart addition to the diet of people with diabetes.
An Introduction to Cherries
Cherries are a type of drupe, also known as stone fruits. They are mainly classified into two types—sweet and tart. Sweet cherries are usually eaten fresh, while tart cherries are mostly processed for cooking, juices, and extracts. In fact, almost 97% of tart cherries are processed.
Wild cherries grow naturally in Asia and Europe, while Turkey, the USA, and Iran lead global cherry production. India ranks 26th in the world and mainly grows cherries in the northeastern states.
Nutritional Profile of Cherries
Cherries are low in calories yet packed with nutrients and bioactive compounds. They contain anthocyanins, fiber, vitamin C, potassium, polyphenols, carotenoids, tryptophan, serotonin, and melatonin. These compounds not only promote general wellness but also play an important role in regulating blood sugar and supporting heart health.
Cherries and Diabetes
Many diabetics avoid fruits out of fear of raising blood sugar. However, cherries have shown promising benefits for diabetes management. Their anthocyanins, the same compounds found in berries, help improve insulin sensitivity and regulate glucose levels. Cherries also reduce inflammation and oxidative stress, which are key complications of diabetes.
When it comes to carb count, fresh cherries are a better option than canned or processed ones. Half a cup of fresh sweet cherries contains about 25 grams of carbs, while sour cherries have slightly fewer at 19 grams per cup. Canned cherries, especially those stored in syrup, should be avoided because of the added sugars. Interestingly, maraschino cherries, when consumed in moderation, provide fewer carbs than canned ones but still need mindful intake.
The glycemic index of cherries also makes them a suitable fruit for diabetics. Sweet cherries have a moderate GI of 62, while sour cherries fall in the low GI category at 22, making them more diabetes-friendly.
Final Word
If you have diabetes, there is no need to stay away from cherries. With their antioxidants, vitamins, and low to moderate glycemic index, cherries can be enjoyed as part of a healthy, balanced diet. Just remember, fresh cherries are the best choice. So next time, instead of worrying, say “cheers” and enjoy your cherries guilt-free.
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