What is your current activity level?
🧍‍♂️Sedentary
🚶 Moderately active
🏃 Very active
This will help us personalize your experience

Cherries and Diabetes: Will Cherries Raise Blood Sugar?

Published on
Updated on
Cherries and Diabetes: Will Cherries Raise Blood Sugar?

Table of Contents

Written By:

Key Takeaways

  • Cherries are a great source of fiber, potassium, and other vitamins and minerals.
  • Because of their low glycemic index (GI), cherries are less likely to raise blood sugar levels than other sweet foods.
  • People with diabetes should still be mindful of how many cherries they eat at a time and what they pair with their meal to avoid a spike in their blood sugar levels.  

Many people with diabetes may be wary of incorporating fruits into their diet because of their carbohydrate content. The carbohydrates in fruits are broken down into smaller sugar molecules by the body after eating, which can raise blood sugar levels and pose risks for people with diabetes.

Though keeping track of your overall carbohydrate intake is important when you have type 2 diabetes, fruits can be an enjoyable and health-supporting component of a diabetes-friendly diet—including cherries.

Thanks to their nutritional profile and low glycemic index, cherries won’t spike your blood sugar levels like other sweet foods.

Still, there are some factors you may want to consider when incorporating the fruit into your diet.

{{splash}}

Nutritional Value of Cherries

Cherries are an excellent source of potassium and fiber, among other vitamins and minerals. According to the United States Department of Agriculture (USDA), the nutritional properties of one cup of cherries without pits (or roughly 154 grams) are as follows:

  • 97 calories.
  • 24.6g of carbohydrates.
  • 3.23g of fiber.
  • 19.7g of sugar.
  • 10.8mg of vitamin C.
  • 342mg of potassium.

Can People With Diabetes Eat Cherries?

Yes, people with diabetes can eat cherries. Rich in potassium and fiber and relatively low in carbohydrates, they are less likely to cause a spike in blood sugar levels than other sweet treats. 

Potential benefits

There are several potential benefits that eating cherries can offer people with diabetes, including: 

  • Blood sugar management: Roughly one cup of cherries without pits (or 154 grams) contains 3.23 grams of fiber. Research shows that fiber can help to lower fasting blood sugar and A1C levels in people with type 2 diabetes. The Centers for Disease Control and Prevention (CDC) states that fiber can help to control blood sugar levels by slowing the absorption of carbohydrates after eating by delaying the time it takes to empty your stomach. 
  • Reduction in A1C levels: One review of 29 human studies from 2018 found that consumption of cherries decreased A1C levels in some women with diabetes. Importantly, these studies included consumption of raw cherries as well as cherry juice, cherry powder, cherry concentrate, and cherry capsules, and the amount of cherries served to participants ranged from the equivalent of 2-6 cups of raw fruit per day. Eating such a large quantity of cherries per day may have adverse ramifications on your blood sugar levels. Finally, because there were inconsistencies among the results of the studies included, more research is needed to support these claims.
  • Increase in insulin sensitivity: Cherries are also rich in a type of flavonoids called anthocyanins. An article from 2017 suggests that eating foods rich in anthocyanins may help manage diabetes by increasing insulin sensitivity. However, more research is needed to support this potential benefit.

Potential downsides

There are no significant risks to eating cherries if you have diabetes, unless you have an allergy or aversion to the fruit.

However, it’s still important to monitor your portion sizes and overall diet to ensure that you’re eating balanced meals complete with sources of protein, fiber, and fat throughout the day. 

How Much Do Cherries Raise Your Blood Sugar?

There is no one-size-fits-all formula for determining how much cherries can raise your blood sugar. This impact will vary from individual-to-individual and even meal-to-meal.

Factors that can influence how much or how little cherries can raise your blood sugar include portion size and other meal components. In general, cherries are less likely to raise your blood sugar levels than other types of carbohydrates because of their lower glycemic index and fiber content. 

Glycemic Index of Cherries

Sweet cherries have a relatively low glycemic index (GI) rating of 25. The GI is a helpful rating system that rates foods that contain carbohydrates based on how quickly a food raises blood sugar levels. This can be a helpful tool for making strategic meal plans for diabetes.

Foods that have a low GI rating, including cherries, oranges, green vegetables, and beans, have a delayed effect on blood sugar levels.

It’s important to note that while carbohydrate counting is the primary strategy in blood sugar management, the Gl index can be a useful tool when used in combination with it.

For those individuals interested in putting in additional effort, GI may provide an additional benefit.

Tips for Eating Cherries with Diabetes

For many, cherries are a beloved summertime treat.

But because of their short growing season, it can be hard to find the fresh version of the fruit year round. Below are some tips for enjoying the fruit while avoiding a spike in your blood sugar levels: 

  • Prioritize eating raw cherries while the fruit is in season (usually peak summertime). Eating the fruit raw will help to ensure that you reap the most nutritional benefits from the food without spiking your blood sugar levels.
  • Consider adding a source or protein and fat (like nut butter or cheese) to your meal or snack to reduce the effects that eating the fruit may have on your blood sugar levels. 
  • When raw cherries aren’t available, look for dried or canned varieties that don’t contain added sugars. 

Other Fruits to Enjoy with Managing Diabetes

There are many fruits you can enjoy when you have diabetes.

These foods can be a great source of carbohydrates, fiber, vitamins, and minerals. As always, it’s important to keep portion sizes and meal planning in mind when eating fruit with diabetes.

Examples of additional fruits you can incorporate into your diet include:

  • Apples.
  • Avocado.
  • Banana.
  • Berries.
  • Melon.
  • Cherries.
  • Grapefruit.
  • Grapes.
  • Kiwi.
  • Mango.
  • Peaches.
  • Pears.
  • Pineapples.
  • Plums
  • Watermelon.

{{splash}}

Takeaway

Cherries are a great source of fiber, potassium, and a type of flavonoid called anthocyanins.

Though they’re only in season for a few weeks out of the year, they can be a healthful and delicious summertime treat for people who enjoy their flavor. If you have diabetes, there’s no reason to avoid eating cherries.

However, it’s important to consider your overall nutrition when meal planning for diabetes to ensure that you’re eating a balanced diet that won’t adversely affect your blood sugar levels.

How a Dietitian Can Help

Working with a registered dietitian can help you incorporate fruit and other foods you like into your diet while still supporting your nutritional needs and overall health goals.

Book an appointment with Nourish and see a registered dietitian through your insurance.

Frequently Asked Questions

References

View all references
Nourish has strict sourcing policies and prioritizes primary sources, including medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about our medical review process and editorial guidelines.

See a Registered Dietitian with Nourish

  • Covered by insurance
  • Virtual sessions
  • Personalized care
Schedule an appointment

Frequently asked questions

No items found.

Book an appointment with a {category} dietitian

Covered by insurance.

Book an appointment with an online dietitian

Covered by insurance.

Nutrition counseling for diabetes

Work with a Nourish dietitian covered by insurance and understand how the foods you eat impact your glucose levels.

Jose Guzman

Timezone
Pricing depends on your insurance. We’ll ask for your information during the signup process. Most patients are completely covered!

Jose currently has no openings.

Contact support@usenourish.com to get on this provider's waitlist.

Or, find a similar provider with availability.

Sigourney Sorensen

Timezone
Pricing depends on your insurance. We’ll ask for your information during the signup process. Most patients are completely covered!

Sigourney currently has no openings.

Contact support@usenourish.com to get on this provider's waitlist.

Or, find a similar provider with availability.

Christa Brown

Timezone
Pricing depends on your insurance. We’ll ask for your information during the signup process. Most patients are completely covered!

Christa currently has no openings.

Contact support@usenourish.com to get on this provider's waitlist.

Or, find a similar provider with availability.
Mental Health
Text Link
Intuitive Eating
Text Link
Hyperthyroidism
Text Link
Hypothyroidism
Text Link
Fertility
Text Link
Endometriosis
Text Link
Menopause
Text Link
Hormonal Health
Text Link
Weight Stabilization
Text Link
Bariatric Surgery
Text Link
Weight Gain
Text Link
Weight Loss
Text Link
High Cholesterol
Text Link
High Blood Pressure
Text Link
Other Specified Feeding and Eating Disorder (OSFED)
Text Link
Type 2 Diabetes
Text Link
Type 1 Diabetes
Text Link
Gestational Diabetes
Text Link
Prediabetes
Text Link
Multiple Sclerosis
Text Link
Celiac Disease
Text Link
Ulcerative Colitis
Text Link
GERD / Acid Reflux
Text Link
Crohn’s Disease
Text Link
Avoidant Restrictive Food Intake Disorder (ARFID)
Text Link
Binge Eating
Text Link
Bulimia
Text Link
Anorexia
Text Link
Food Allergies
Text Link
Sports and Performance Nutrition
Text Link
Eating Disorder
Text Link
Autoimmune Disease
Text Link
Thyroid Disorders
Text Link
Diabetes
Text Link
Cancer
Text Link
Healthy Aging
Text Link
Women's Health
Text Link
Weight Concerns
Text Link
Vegan/Vegetarian
Text Link
Pre or Postnatal Nutrition
Text Link
Pediatric Nutrition
Text Link
Liver Disease
Text Link
Kidney Disease
Text Link
Heart Health
Text Link
Gut Health
Text Link
General Health
Text Link
Emotional Eating
Text Link

Find a

dietitian covered by insurance

Jose
Guzman
MSN
,
RDN
,
LDN
,
SPECIALTIES
Autoimmune disease
18+
Sigourney
Sorensen
MSN
,
RDN
,
LDN
,
SPECIALTIES
Autoimmune disease
18+
Christa
Brown
MSN
,
RDN
,
LDN
,
SPECIALTIES
Autoimmune disease
18+
Mental Health
Intuitive Eating
Hyperthyroidism