Are Cherries Good for Diabetes?

You might not expect a small, juicy cherry to cause so much debate, but when you’re learning about diabetes or managing this condition, even a handful of fresh fruit can raise some really big questions. That’s especially true for cherries, which are naturally sweet and are often included in desserts. So, are cherries good for diabetics or are they something you should avoid? Here’s the simple answer…yes, cherries can absolutely fit into a diabetes diet when you know how to choose the right type and keep your portion size in check. Today, we are going to take a look at how cherries affect your blood sugar and why they might be one of the better fresh fruit choices for people with diabetes.

Why Fruits Are Important in a Diabetes Diet

You might hear mixed messages about fruit when you’re managing diabetes, but the truth is that whole fruit still plays an important role in a balanced diet. While some fruits are naturally higher in sugar, that does not mean that you need to avoid them altogether. What matters most is which ones you choose and how you portion them.

Whole fruits are packed with fibre, vitamins, minerals, and antioxidants that can help your body function at its very best. Fresh fruit helps improve digestion, lower inflammation, and may even give you some protection against chronic conditions. Many fruits that are rich in nutrients also have a lower glycemic index, which means that they are less likely to cause sudden spikes in blood sugar.

If you are trying to follow a diabetes diet, selecting the best fruits to eat all comes down to picking the ones that give you nutritional value without added sugars. Yes, people with diabetes eat fruit, and when you focus on fresh, whole options in reasonable portions sizes, fruit can absolutely remain a healthy part of your day.

Cherries and Their Nutritional Value

Before you decide whether to add cherries to your daily routine, it helps to know exactly what they bring to the table. Cherries are a sweet treat that are packed with nutrients that your body needs, and they come in a natural form that is easy to enjoy as part of a balanced diabetes diet.

Macronutrients in One Cup of Fresh Cherries

In one cup of fresh cherries, you’ll find about 80–90 calories, 1 gram of protein, very little fat, and roughly 22 grams of carbohydrates. These carbs come mostly from natural sugars, so while cherries are sweet, they are not processed or refined. Keeping an eye on portion sizes is important, especially if you are watching your carbohydrate intake. A small to medium handful (approximately one cup) is a realistic serving size that fits into most meal plans for people with diabetes.

What Makes Cherries a Healthy Fruit Choice?

Cherries are superstar foods that have a ton of amazing health benefits. They are very high in vitamin C, which is an important nutrient to help strengthen your immune system and boost healing. They are also full of antioxidants that help protect your cells, including compounds that may improve your cognitive function over time. Because cherries are naturally sweet, they satisfy cravings without added sugars, making them one of the best fruits when they are enjoyed in moderation.

Are Cherries Low Glycemic?

If you’re keeping an eye on how different foods affect your blood sugar, understanding how cherries rank on the glycemic scale can go a long way toward helping you make more informed choices. Let’s take a look at what you need to know:

Glycemic Index vs. Glycemic Load

The glycemic index (GI) measures how quickly a food raises your blood sugar after eating it. A low glycemic index is generally considered better for blood sugar control. Cherries fall into the low GI foods category, with a glycemic index around 20–25. That’s considered low.

But there’s a bit more to the picture. Glycemic load takes into account how much carbohydrate is in a typical serving, giving you a better sense of how this is actually going to impact you. Cherries also have a low glycemic load, which means they are less likely to cause sharp spikes in your blood sugar when you enjoy them in a reasonable portion size.

How Sweet Cherries Compare to Other Fruits

Although sweet cherries live up to their name, they don’t behave like other high-sugar fruits. They have a gentler effect on blood sugar than many citrus fruits or tropical options. While it’s always a good idea to avoid sweet fruits that are overly ripe or processed, sweet cherries in their fresh form give you fiber and nutrients that are going to work in your favor. When eaten in moderation, they can be one of the most enjoyable and nutritious options for people with diabetes.

How Do Cherries Affect Your Blood Sugar?

Understanding how cherries affect your body is an important part of deciding whether you should include them in your daily meals. While fruit often raises concerns for people with diabetes, the way cherries interact with your blood sugar may surprise you…in a good way!

How Cherries Affect Blood Sugar Levels

Cherries have a natural sweetness, but they also give you some important nutrients and compounds that may have a positive influence on your blood sugar. Thanks to their fiber and antioxidant content, they are digested more slowly than ultra-processed treats, which can help reduce any blood sugar spikes. That means that your blood sugar levels are less likely to rise too quickly after eating a small portion of fresh cherries.

Studies also show that cherries, especially the tart varieties, might actually help with blood sugar management by reducing inflammation and improving your body’s response to insulin.

Can People with Diabetes Safely Eat Cherries?

Yes, people with diabetes can safely eat cherries when portion sizes are kept in check! If you choose whole cherries instead of juices or canned options, you’re getting fiber and natural nutrients without any added sugars.

The Different Types of Cherries

When it comes to choosing cherries for your diabetes diet, not all varieties are the same. The type you choose can make a big difference in how they affect your blood sugar and overall health.

Fresh Cherries (Sweet & Sour)

Both fresh cherries and sour cherries can be a great choice if you’re looking for one of the best fruits to enjoy with diabetes. Sweet cherries (like Bing or Rainier) have more natural sugars but still come with a great deal of fiber, antioxidants, and vitamins that have a lot of benefits when portion sizes are kept small. On the other hand, tart cherries, also called sour cherries, are lower in sugar and often contain higher levels of certain antioxidants. This makes them a great choice for people trying to reduce their glycemic index exposure. Whether sweet or tart, whole, fresh cherries are always a better option than highly processed alternatives.

Canned, Maraschino, and Dried Cherries

Canned cherries, maraschino cherries, and dried cherries may look appealing but are usually packed with added sugars and are processed fruits that can quickly raise your blood sugar. These versions don’t have the same level of fiber and nutrients that are found in whole fruit. Dried fruit can seem like a healthy snack, but it’s calorie-dense and easy to overeat, making dried cherries something to limit or even completely avoid in a diabetes-friendly diet. If you’re craving cherries, it’s best to stick with fresh ones, in their most natural form.

Frozen and Pitted Sour Cherries

If you’re looking for convenience without losing out on all of the great health benefits, frozen cherries or pitted sour cherries can be a smart choice. They’re often just as nutritious as the fresh ones, especially if they don’t contain any added sugars. Frozen tart cherries still hold onto their fiber and antioxidant content and have a relatively low glycemic index.

Smart Snacking with Cherries

Cherries can absolutely be part of a diabetes-friendly diet, but like any fruit, how much and when you eat them matters. Paying attention to portion sizes and timing can help you enjoy their benefits without disrupting your blood sugar balance. Here’s what you should know:

How Many Cherries Are Recommended Per Serving?

For most people with diabetes, one cup of fresh cherries (about 15 to 20 cherries) is a good place to start. This amount is going to give you a ton of fiber, antioxidants, and a naturally sweet flavor without pushing your carbohydrate intake too high. Since this fruit contains natural sugars, sticking to the right portion sizes is going to help you enjoy cherries while keeping your blood sugar in check. If you plan to eat cherries with a meal or pair them with protein or healthy fat, it may help slow digestion and reduce any potential blood sugar spikes.

Can You Eat Cherries at Night?

Yes, you can eat cherries in the evening, especially if they are part of a balanced snack that includes protein or fiber. The good news here is that cherries have properties that may even help with managing diabetes while you sleep. Tart cherries contain natural melatonin, which may help give you a better night’s rest. As long as your portion sizes are in check, cherries can be one of the best fruits for you to enjoy…even before bed!

The Other Health Benefits of Cherries for People with Diabetes

From heart health to inflammation and insulin sensitivity, cherries bring more to your plate than just their juicy, delicious flavor alone.

Blood Pressure and Heart Health

Cherries contain compounds that may help your blood vessels relax, which can lead to better blood pressure control. That is especially important if you are managing high blood pressure, which is a common concern for people with diabetes. Over time, adding heart-friendly fruits like cherries to your routine may help to lower the risk of cardiovascular disease and even fight heart disease. Many of these benefits come from their natural antioxidants and plant compounds that are shown to help boost long-term heart health.

Insulin Sensitivity and Inflammation

There is also some evidence that cherries may help improve insulin sensitivity, which means that they may allow your body to use insulin more effectively in order to better manage your blood sugar. That matters because insulin resistance is often one of the biggest challenges in managing type 2 diabetes. Plus, cherries contain nutrients that help the immune system cope with chronic inflammation.

What You Should Know About Cherry Juice

Juice might seem like a great way to enjoy cherries, but it is important to understand how different types of cherry juice can affect your blood sugar:

The Differences Between Tart Cherry Juice and Sweet Cherry Juice

Tart cherry juice and sweet cherry juice may look similar on the shelf, but trust us, they are very different. Tart cherry juice usually has a more sour taste and may contain fewer natural sugars than its sweeter counterpart. However, both types are still forms of fruit juice, which means the fiber has been removed, meaning that your body absorbs the sugar a lot faster, leading to a faster rise in blood sugar.

Are Juices a Good Option for People with Diabetes?

For people with diabetes, cherry juice may not be the best option for your everyday meal plan. Most commercial juices contain added sugars that can quickly raise your blood sugar. Even if no sugar is added, the lack of fiber makes it easier for juice to affect your blood sugar. If you are following a diabetes diet, it is generally best to focus on whole cherries rather than the juice and  avoid sweet fruits in concentrated forms whenever possible.

How a Dietitian Can Help You Eat Smarter With Diabetes

If you are trying to figure out how cherries or other fruits can fit into your eating plan, one of the best things you can do is work with a registered dietitian. Every person’s body responds differently to foods, which is why having expert help is so valuable when you are focused on diabetes management, heart health, or insulin resistance.

A dietitian can help you choose the best fruits for your goals, guide you on the right portion sizes, and show you how to build a diabetes-friendly diet that still includes all of the delicious foods that you enjoy.

Are you ready to make food choices that actually feel good? DietitianLive provides personalized virtual sessions that are all about you, and your unique needs and goals…and your first one is completely free! It’s an easy, no-pressure way to get expert advice that helps you manage your blood sugar and still enjoy all of the foods you love (yes, even cherries). When your diet works with you, not against you, everything changes. Let’s make that happen. Book your appointment today.

Frequently Asked Questions

How many cherries can someone with diabetes eat?

For most people with diabetes, one cup (or about 15 to 20 fresh cherries) is a safe portion. This gives you fiber, vitamin C, and natural antioxidants without pushing your carbohydrate intake too high. Sticking to a proper portion size is one of the best ways to enjoy cherries without raising your blood sugar levels too quickly.

Who should not eat cherries?

If you are allergic to cherries or are sensitive to high-fiber foods, then you may need to avoid them. People who are on very restricted diets or who are struggling with high blood sugar levels should talk to their healthcare team before eating cherries on a regular basis, especially canned cherries, cherry fruit juice, or maraschino cherries with added sugars.

What kind of cherries are best for people who have?

Fresh tart cherries and fresh sweet cherries are both fantastic options. Sour cherries are lower in natural sugar and may be even better for glycemic control, plus they are high in vitamin C. Canned cherries, maraschino cherries, cherry fruit juice, and dried cherries are considered processed fruits and often contain added sugars, so those are best avoided or should only be eaten once in a while.

Is it good to eat cherries before bed?

Yes, it can be. Tart cherries naturally contain melatonin, which may help you sleep better. As long as you stick to a healthy portion size, eating cherries at night may even help with blood sugar control while you sleep. Pairing them with a little protein or healthy fat may be even better to achieve steady blood sugar levels.

Will cherries raise your blood sugar?

Cherries contain natural sugars, but they also have fiber and antioxidants that help slow down the digestion process. This means that they are less likely to cause blood sugar spikes, especially when you eat cherries in their natural whole fruit form and keep your portion sizes in check.

What fruit has the lowest glycemic index?

Fruits like cherries, kiwi fruit, apples, and some citrus fruits fall into the low glycemic index category. These low GI foods are absorbed more slowly, helping with you manage your blood sugar and making them great additions to a diabetes-friendly diet.

Are dark sweet cherries high glycemic?

No, even dark sweet cherries have a low glycemic index of around 20 to 25. That makes them a low GI fruit that won’t lead to sharp blood sugar rises when eaten in the right portion. Still, people with diabetes should watch for added sugars if you are buying packaged or dried cherries or cherry juice.

What is the glycemic index of a cherry?

Fresh sweet cherries have a glycemic index between 20 and 25. That’s considered low, making them one of the better fruits for blood sugar management. This low glycemic index also makes cherries a great option for maintaining a healthy weight and improving disease control.