When it comes to diabetes, selection of food is a very critical thing. You can’t eat anything that you like. Foods that seems to be healthy may not be as healthy for a diabetic. It depends on their GI index, sugar and carb content. Foods that ranks low on these three parameters are considered to be ideal for a diabetic as they do not cause sharp increase in blood glucose.
Fruit is also an important part of a healthy diet. It has been that a lot of diabetic shy away from eating cherries. This food has a relatively low amounts of calories in it, and significant amounts of bioactive compounds like fiber, vitamin C, polyphenols, carotenoids, potassium, tryptophan, melatonin, and serotonin. Let us more about the impact of Cherries in the diabetes diet.
How safe are cherries for a diabetic?
People who have diabetes, need to keep their blood sugar levels within the suggested limits. Monitoring your consumption of carbohydrates is the best way to accomplish this objective. Dietary carbs include fruits, beans, whole grains, and non-starchy vegetables. Cherries are a good option to consider, but you need to monitor the portion size.
Cherries are packed with healthful compounds that includes vitamin C, fiber, polyphenols, anthocyanins, and potassium. However, it is needed that you restrict a limit on the portion size to prevent quick surge in blood sugar levels. Both tart, as well as sweet cherries are loaded with vitamin C, and polyphenols that promotes better health by preventing oxidative stress, and inflammation in a person.
Cherries are responsible for maintaining healthy glucose regulation. It reduces the chances of getting affected from diabetes. It has a chemical named “anthocyanins” that raises the secretion of insulin in the body, and controls blood glucose levels.
Anthocyanins in cherries provide bright red color to it. In addition to it, this fruit is also one of the healthiest sources of antioxidants. The research performed on cherries shows that it is beneficial in controlling diabetes, and reducing the complications linked to its consumption.
Carb content of cherries
Cherries has natural sweetness in it. A singe cup of raw cherries has around 25 grams of carbohydrates in it. That is equivalent to nearly six teaspoons of sugar. On the same hand, a single cup of sour cherries has nearly 19 grams of carbohydrates in it that equates to five teaspoons of sugar.
Due to high carb content in cherries, it is advised that a diabetic should look at their current blood sugar state before adding this high carb food in their diet. Also, it is important to count the carbs, and calories before you determine its portion.
A single cup of canned cherries packed in liquid syrup provides you sixty grams of carbohydrates. It equates to fifteen teaspoons of sugar.
One cup serving of maraschino cherries provides eleven grams of carbs that is equivalent to 2.5 tsp of sugar.
GI Index and cherries
Now let us look at the glycemic index (GI) of cherries. This is a measure that indicates the impact of carbs present in the food on the blood glucose levels of a person. The GI index of fresh, and raw sweet cherries is 62.
A food that has GI index or 55 or more, and below 70 comes under the category of medium- high glycemic index food. This implies that when consuming this food, it can cause a spike in the blood sugar levels of a person. So, cherries are a medium- high glycemic index food. On the other hand, the GI of fresh sour cherries 22. It makes it a low-GI food. This form of cherry is safe for a diabetic to eat.
Tips to eat cherries with diabetes
As cherries is a medium-high GI food, you need to practice portion control, or else it can cause a surge in blood glucose levels. As far as concerned, eat cherries as a whole than in its pieces, or paste form. As the more pieces you do, the more Glycemic Index of the food will increase. So, consume them raw, and whole to keep your blood sugar levels controlled. Avoid canned form of cherries as they are heavily processed and loaded with added sugar.
If you are a diabetic, then cherries can be a delicious, and healthy way to curb your cravings for sweet foods. It is a rich source of potassium, fiber, and vitamin C. Cherries are beneficial for glucose regulation in a diabetic. However, as it is a medium GI food, you need to consume it in fewer amounts.