Are Cherries Good for Diabetics?

If you’re one of the 34.2 million people across the U.S. managing diabetes, you likely understand that there are certain foods that you should either eat in moderation or avoid entirely. Since fruit usually has high levels of sugar, some people believe that it should be avoided. But are cherries good for diabetics?

The answer is yes, as long as they are enjoyed in moderation and without added sugars. In fact, cherries might even reduce the risk for diabetes and heart disease!

For starters, cherries boast a lower glycemic index than almost any other fruit. This means they release their sugars slowly, making cherries one of the best fruits for people with diabetes.

Furthermore, unlike the “free sugars” in fruit juice, which can cause a spike in blood sugar, the sugar in fresh fruit, like cherries, is fructose which doesn’t have as big of an effect on blood sugar. Chukar Cherries is one of the only companies to offer no sugar added dried cherries and dried fruit and nut mixes. In fact, Chukar pioneered a way to dry cherries without added sugar or preservatives, meaning you can enjoy the health benefits of cherries all year long without all the added junk.

Science is starting to show that the anthocyanins cherries contain may reduce the risk for diabetes and heart disease. Both sweet and tart cherries contain anthocyanins, which gives them their bright red color. New studies are showing that pancreatic cells increase insulin production by 50% when they are exposed to anthocyanins. These tests have so far only been done on rodents, but experts are already excited for the potential this discovery has.

Until then, are cherries good for diabetics? Yes, in moderation. You just have to keep an eye on the portions and the source of the fruit. Canned and maraschino cherries, for instance, have a surplus of added sugar and carbohydrates, so these should be avoided. However, Chukar offers many options for healthy, wholesome fruit. Looking for a gift for someone with diabetes or heart disease, we even offer gifts featuring our no sugar added Washington cherries!

Sources: Cardiovascular Diabetology, American Chemical Society