There is nothing better in summer than eating fresh fruits, especially since the summer season is full of wonderful types of fruits, some of these fruits we eat and others we overlook.
Among the fruits that deserve attention to eat are cherries, because these small red fruits contain nutritional elements and characteristics that make them in the foreground to put them on the list of fruits in addition to that they have a great role for diabetics. Come with us to learn about this delicious fruit and some of its nutritional properties and benefits for diabetics.
Table of contents
Cherry fruit is one of the most popular summer fruits, as some believe that this fruit appeared in Asia, and in addition to its wonderful taste, this fruit also has many characteristics. The color of cherries varies from yellow to black, but the most popular type of cherry is red. Its shape varies from spherical to heart-shaped, or the bean is large or small.
The nutritional value of cherries
This fruit is rich in nutrients and vitamins, as it contains vitamin C, which works as a powerful antioxidant, as it is found in good quantities in cherries.
It also contains vitamin A, essential minerals such as iron, calcium and protein, and large amounts of potassium.
Cherry kernels do not contain fat, cholesterol, or sodium, but they do contain dietary fiber and nutrients that are beneficial for many aspects of our health.
Additionally, cherries contain other beneficial compounds such as boron, melatonin and anthocyanins.
Cherries are rich in cyanine and antioxidants that help maintain a healthy body.
Cherry benefits for diabetes
Cherries are a relatively low-calorie, nutrient-rich fruit with many health benefits and are recommended for nearly everyone in a balanced diet, but can diabetics also enjoy the flavor and properties of this colorful and sweet fruit?
Although cherries have a moderate glycemic index and like all fruits, cherries contain some natural sugars, especially glucose and fructose, which usually have a concentration between 8 and 20% depending on the type and degree of ripeness of the fruit, but they are still a good source of powerful antioxidants. It is rich in fiber and consuming it can help reduce diabetes complications.
Can diabetics safely eat cherries?
Cherries are rich in nutrients and can help you get the nutrients your body needs, but since diabetics need to control their blood sugar levels, one way to do this is to monitor their daily carbohydrate intake, and you should also pay attention to the amount of carbohydrates they eat.
Cherries are a healthy fruit with a moderate glycemic index, so if you plan to add this fruit to your diet as a diabetic patient, you need to control your blood sugar before and after eating cherries, especially in the early days.
It is a fact of the benefits of cherries for diabetics
Cherries are rich in antioxidants:
Cherries are rich in various antioxidants and some of them have anti-diabetic properties, and among the antioxidants present in this fruit are the anthocyanins, which cause the red color of cherries, increase the production of insulin in the body and help to regulate blood sugar levels.
Rich in dietary fiber:
About 10 cherries provide about 10% of the body’s daily needs of this substance, and as you know, fiber delays digestion and prevents the sharp rise in blood sugar by slowing down the digestion of sugar.
Rich in nutrients:
Cherries contain a variety of beneficial nutrients including phosphorous, calcium, magnesium, and iron and are a good source of antioxidants such as quercetin and alginic acid as well as polyphenols, carotenoids, tryptophan, serotonin, and melatonin.
Among the vitamins present in this fruit, we can mention vitamin C, which made cherries one of the suitable alternatives to citrus fruits.
The polyphenols and vitamin C in cherries also improve health by preventing or reducing inflammation and oxidative stress.
Dealing with diabetes complications:
As we said, cherries contain many antioxidant compounds that fight free radicals.
Since free radicals can play a role in diabetes complications, consuming this fruit can have a good effect on the health of diabetics.
Regulating blood sugar:
Cherry appears to reduce the risk of diabetes by properly regulating blood sugar and according to the above and if you are diabetic you can use cherries as a healthy and delicious food in your diet although you need to pay attention to their carbohydrates and glycemic index.
Carbohydrates in cherries for diabetics:
Carbohydrates in fresh cherries depend on their ripeness and type. In general, a cup of sweet, seedless cherry contains about 25 grams of carbohydrates, which is the equivalent of carbohydrates in about 6 teaspoons of sugar.
But eating half a cup of this fruit in one meal will not be a problem for a diabetic, but to make sure of that, it is recommended to check your blood sugar level an hour to two hours after eating it.
Cherry to protect against diabetes:
The sweet taste of black cherries may worry you, and those diagnosed with certain types of diabetes do not need to worry because this fruit has a low glycemic index which is good for diabetics.
Cherry improves blood sugar balance
Fruits are a little disliked because they contain high sugar, especially for diabetics, but cherries have a low glycemic index, as research has shown that the antioxidants in cherries can lower blood sugar, balance it, and fight diabetes.
How to consume cherries for diabetics
In cherry season it is best to prepare and consume this fruit fresh and organic, but in other seasons of the year you can use frozen cherries without adding sugars.
Dried cherries are also a good option, but due to their high sugar content, consuming large amounts is not recommended.
Eating cherry compote is also not a good option due to its high sugar content.
Various cherry benefits
In addition to all the properties and nutritional elements we talked about in cherries, this fruit is a strong and effective ally for the prevention of many diseases through the following properties and benefits:
Cherry reduces inflammation:
Cherries are rich in antioxidants and anthocyanins that fight inflammation completely.
Cherry helps you sleep better
Cherries are rich in melatonin, which is one of the main and effective hormones in the sleep-wake cycle. Regular intake of cherries or cherry juice raises melatonin levels, which can help eliminate and regulate sleep problems.
Cherry to fight cancer:
Sweet cherries contain vitamin C, anthocyanins, carotenoids, and antioxidants that help prevent certain types of cancer. It is also rich in phytochemicals such as terpenes, which have been shown to stop cancer growth and boost immune function. Anthocyanins also help pick up the cell cycle and apoptosis, promote cell differentiation and reduce risk. Turning healthy cells into cancer cells.
Cherry helps you maintain a healthy weight:
Cherry has a low glycemic index, but it is also rich in fiber, which is very important in controlling weight and improving body function.
Many of us do not get enough of the dietary fiber that is important for the digestive system, so cherries can be a good option to add to your diet as they help eliminate metabolic disorders and reduce inflammation, both of which contribute to obesity.
Cherry to reduce the risk of heart disease:
Consumption of cherries promotes cardiovascular health and reduces fat and blood sugar in patients with metabolic syndrome, and the nutrients in cherries such as vitamins, antioxidants flavonoids, carotenoids, phosphorous minerals, and the presence of potassium, and their phytosterols are very beneficial to the heart and arteries, as they help regulate the heart rate and strengthen Heart, it prevents hardening of blood vessels and reduces harmful cholesterol levels.
Cherries to help improve memory and are good for the brain:
Cherry is good for the brain because of the presence of vitamin A, vitamin B, and minerals such as calcium and phosphorous, which helps prevent neural tube defects in infants. Consumption of cherries is useful in improving memory and motor function due to the presence of anthocyanins.
Cherry benefits for liver, kidneys and bladder:
Cherry is beneficial for people suffering from kidney stones, gallstones, or bladder stones because they act as a drainage agent in the urinary tract and digestive system, which leads to stone destruction. This fruit also helps in getting rid of toxins from the body, expelling bladder stones and cleaning the urethra because it contains a large amount of potash, which has a great effect on increasing urine.
Cherry to reduce muscle pain:
Cherry extract helps reduce muscle soreness after a workout as those who engage in high-intensity exercise can include cherry extract in their diet.
Cherry for the common cold:
The antioxidants and vitamin C in cherries strengthen the immune system and prevent colds, flu, fevers, coughs, and bacterial, viral and fungal infections.
Cherry benefits for stomach and digestive system:
The fiber in cherries improves digestion, treats stomach pain, and the high amount of fiber in cherry fruit improves bowel movement, prevents constipation and promotes digestive health.
Side effects of eating cherries
Cherries contain a lot of dietary fiber, and excessive use of them can cause digestive problems, abdominal pain and bloating.
Although cherries contain many vitamins and minerals, they cannot replace other substances that the body needs.
People with sensitive bodies may exacerbate allergies by consuming too much cherries.
You know the health benefits of black cherry but there are still some caveats about black cherry that you should know. It is known that cherries are also an excellent source of beta – known as vitamin A but did you know that too much vitamin A in the body can be toxic? Therefore, it is highly recommended to consume cherry fruit in adequate and moderate amounts.
I hope these characteristics made you pay more attention to this fruit and add it to your diet.
You, as a diabetic patient, eat cherries in moderation and do not go overboard to prevent any unforeseen complications or side effects.
It is recommended that you consult your doctor who is supervising your condition before adding cherries or making any important changes to your diet, and you should also inform your doctor if you notice severe fluctuations in blood sugar after this change.
This article is scientific cultural information, but it cannot be a substitute for consulting a doctor for advice, diagnosis and treatment.