They look like candy: In my eyes at least, they are one of the most beautiful fruits there is. Although they contain more sugar, it is important to know that cherries are actually one of the smartest choices for diabetics.
They have a low glycemic index and a positive effect on blood sugar levels – studies indicate that this sweet treat may actually help balance glucose and prevent complications.
They also contain a wealth of active antioxidants to reduce the risk of heart disease, even more than wine.
In addition to all this, they aid in better sleep and have a positive effect on mood.
As a scientific advisor to the Plant Board, here are 7 facts and good reasons to include this fruit in your menu:
1. Exceptionally low glycemic index
One of the common dilemmas among diabetics or those monitoring sugar levels is whether fruits are the right choice.
Despite the health benefits of fruits, many of them contain a significant amount of natural sugar, which breaks down quickly in the body and can cause an increase in blood glucose levels.
But cherries are the exception: Although they contain about 12% sugar, their glycemic index – the index that indicates the rate at which blood sugar rises after consuming food – is exceptionally low: Around 20–22 only.
For comparison, in watermelon the index is above 70, and in an apple it ranges around 35–40.
The meaning is essentially that the sugar in cherries is released slowly into the blood, does not create sharp spikes in sugar levels, and is therefore considered a safer choice even for those dealing with type 2 diabetes or pre-diabetes. Usually, one of the ways to reduce the glycemic index of fruits is to combine them with yogurt or nuts, or any other source of fat or protein that blends with the taste of the fruit.
This combination contributes to delaying the digestion process and slowing the rate of sugar absorption into the blood. So while it is true that cherries pair excellently in yogurt and also alongside walnuts, in their case, due to the already low index – it is not mandatory to combine them with protein/fat like other fruits; they can be eaten as an intermediate snack on their own.
2. Rich in antioxidants that support the pancreas
The red–purple color of cherries comes from components called anthocyanins – this is a group of powerful antioxidants that have been studied extensively in recent years.
Studies have found that the anthocyanins in cherries help improve insulin sensitivity, reduce inflammation, and support the proper activity of the pancreas – which is responsible for insulin secretion.
3. Anthocyanins and heart disease
The anthocyanins in cherries have a critical role in reducing the risk of heart disease – a particularly sensitive and important topic for diabetics, who are at a higher risk for blood vessel damage.
Studies show that these powerful antioxidants help reduce inflammatory processes in the arterial walls, prevent the oxidation of bad cholesterol (LDL), and improve blood vessel elasticity. The wealth of active antioxidants in cherries has been proven in certain studies to be more effective in reducing cardiac risk factors than even the consumption of red wine, without the alcohol and excess calories.
4. Cherries and sleep – natural melatonin
Something interesting I found while searching the studies is that cherries, and especially sour cherries, also have an interesting connection to sleep.
They contain natural melatonin and polyphenolic components, which were tested in small studies in the context of sleep quality, sleep duration, and sleep efficiency.
It is important to add and clarify: Most studies on the subject were done on sour cherry juice and not on eating regular sweet cherries, and the doses tested are not always similar to the amount eaten as a daily snack.
5. Fresh cherries are preferable to juice or dried
There was a study published in the Journal of Nutrition that showed that daily consumption of cherry juice contributed to improving metabolic markers among overweight participants. Similar findings were also seen in studies on dried dark cherries.
However, it is important to differentiate between fresh cherries and cherry juice or dried cherries.
Some of the studies were actually done on sour cherry juice, which is a more concentrated product, and sometimes the amount tested in studies is not similar to regular eating of a bowl of fresh cherries, but rather much higher. Despite this, from a nutritional standpoint, the whole fruit is preferable: It contains water, fiber, and volume, and is therefore more filling and contributes to a more moderate rise in sugar levels. Cherry juice, even if it is natural, is absorbed faster, and dried cherries are in fact a highly concentrated fruit, so the appropriate amount of them is much smaller.
6. Only fresh – not from the can
An important note to take into account: All these benefits, and especially the low glycemic index, refer solely to fresh cherries (or frozen without added sugar).
Diabetics or anyone monitoring their sugar levels should avoid cherries canned in syrup, candied cherries, or dried cherries that have been artificially sweetened.
In these processing stages, the fruit loses its balancing properties, and the amount of sugar in it jumps and receives a completely opposite effect that spikes blood glucose.
7. How much to include in the menu?
In 100 grams of cherries, there are about 60 calories per hundred grams. This is more than what is in apples, watermelon, or other fruits, and similar to what is in grapes, for example.
An intermediate snack during a diet in my courses contains about 120 calories, and therefore the amount of cherries that is suitable as an intermediate snack is 200 grams.
How many cherries does that come out to? It is better to weigh them, even just once, to get an idea. The specific number varies, of course, according to the size of the cherry.