Diabetes is a chronic condition that requires proper management of the diet, and active lifestyle to regulate blood glucose levels. In the case of dietary choices, fruit consumption remains a concern owing to the presence of sugars. Cherries often get the attention of people and researchers mostly because of their health benefits. So, are cherries good for diabetics? The answer to the question of whether cherries for diabetics are good is a ye. However, moderation is the key to consuming it.
It is good news for people with diabetes that cherries are not a forbidden fruit. Cherries can provide several health advantages, such as driving better glycemic control and lower risk of diabetes complications. Before that, it is worth understanding how cherries can be incorporated into the diet of a diabetic patient. Are cherries good for diabetics and what positive effects can be expected?
The Nutritional Powerhouse of Cherries
Before we understand – are cherries good for diabetics, let us find out about this juicy fruit. Cherries are sweet, nutritious fruits containing very few calories and are rich in nutrients and other beneficial bioactive substances. They are rich in fibre, vitamin C, potassium, polyphenols, carotenoids, tryptophan, serotonin, and melatonin. The above nutrients form part of the health qualities that cherries possess, especially for diabetics.
Monitoring Carbohydrate Intake
A proper blood glucose level is of great importance to a diabetic person to keep the sugar levels low. Thus it is possible to maintain a constant check on the level of carbohydrates consumed in the body. Some of the good carbohydrates are present in nonstarchy vegetables, whole-grain products, beans, and fruits such as cherries. But the quantities have to be controlled, to avoid the intake of too much fats and carbohydrates. The British Diabetic Association recommends serving about 14 cherries. This quantity is equivalent to 2 kiwis, 7 Strawberries, or 3 apricots. To determine the effects of cherries on the body, conduct a blood glucose test before and after taking cherries.
Glycemic Index of Cherries
The glycemic index (GI) is a ranking system of how high foods will make blood sugar levels spike. High GI usually leads to a sudden increase in blood glucose levels – not suitable for diabetics. Thankfully, cherries are fairly low GI. Sour cherries have a GI score of 22. Therefore, they do not pose any risk to diabetic patients. Sweet cherries come under medium GI value with a value of 62. This doesn’t mean that they have to be completely cut off. Rather, cherries must form a part of your diet, but after consulting a nutritionist. Since cherries are sweet, they can cause a spike in blood sugar levels. But when you take it with protein, the impact is less.
Health Benefits of Cherries for Diabetics
Here are the advantages of Cherries for diabetics:
Anti-inflammatory Properties
Cherries are nutritious, especially containing anti-oxidants such as anthocyanins that cause the red color of cherries. Thus, these compounds can work as anti-inflammatory agents and stimulate the release of insulin. This prevents spikes in blood glucose concentration. Due to the high polyphenol and vitamin C content in cherries, it can reduce inflammation. This decreases the risk of complications such as metabolic syndrome and cardiac complications in diabetes patients.
Fiber Content
Fiber is very vital in handling diabetes. It helps in delaying the absorption of glucose in the body to prevent high blood sugar. A mere 10 cherries give a serving of about 1. 4 to 1.5 grams of fiber, which amounts to a tenth of a daily adult’s intake of fiber. Cherries are suitable for consumption by diabetic patients because they do not cause a spike in blood sugar levels.
Exercise Recovery
Cherries, especially tarter ones, are quite popular among athletes due to their role in post-workout recovery. Sour cherries have a special ability to enhance the rate of muscle recovery. Cherries also diminish the sensations of pain and inflammation that are likely to result from the exercises. Tart cherry juice contains antioxidants and anti-inflammatory properties. They enhance strength and reduce joint inflammation, which is essential for a diabetic person who exercises.
Brain Health
Cherries contain plant compounds that improve brain function and delay the onset of Alzheimer’s and other related diseases. The Anthocyanins in cherries promote better memory and cognitive functioning. Tryptophan is an amino acid found in cherries. Tryptophan is useful in the production of Serotonin, a hormone that controls mood and anxiety levels.
Improved Sleep Quality
Cherries are a good source of melatonin, which plays an important role in sleep/wake regulation. Cherries have the ability to enhance and contribute to serotonin production in the body. This enhances sleep quality and regulation of the circadian rhythm. Good sleep is very healthy and crucial to the daily living of every individual, not to mention diabetic patients.
Manage Diabetes Effectively
There are various therapeutic functions that you can get with the consumption of cherries. But are cherries good for diabetics? Yes, they are friendly to diabetes patients. Because they contain a low glycemic index in combination with fiber, vitamins, antioxidants, and even anti-inflammatory compounds. So, it is right to say yes to the question – are cherries good for diabetics? Cherries should be a part of the diet of diabetic patients. However, it is necessary to pay attention to the portions when including cherries for diabetics in the diet. If you decide to include cherries for diabetics in your diet, there will be a significant improvement in health together with managing diabetes.
Direct Preventive Care is committed to providing patients with preventive, conscious care to lead healthier and longer lives with diabetes. All our doctors are highly trained, and we pride ourselves on being practitioners of root-cause resolution medicine. We offer a combination of treating the symptoms and the root cause of the symptoms. We provide effective and personalized treatment to give you the best solutions to manage and regulate blood sugar levels. Get in touch with us today to find out how you can employ our services to facilitate your health needs.
