Their bright color announces the return of summer every year. Very popular with the French, who consume nearly 2 kg per year, cherries are among the most anticipated fruits of the season. Rich in vitamins, minerals and antioxidants, they have many nutritional benefits. For people with diabetes, the question comes up regularly: can you eat cherries without risking your blood sugar?
Why cherries are so attractive to summer fruit lovers
Naturally rich in B vitamins and vitamin C, cherries participate in several essential functions of the body. They are involved in the production of cells, support the nervous system and contribute to the proper functioning of the immune system.
They also provide around 190 mg of potassium per 100 g, a mineral involved in maintaining normal blood pressure. Magnesium, calcium, zinc, manganese, copper, fluorine and iodine also round out their nutritional profile.
Another advantage often highlighted: their richness in antioxidants. Combined with the vitamins they contain, this composition explains why they are often presented as an interesting fruit during periods of temporary fatigue.
Diabetes and cherries, why vigilance remains necessary
While cherries have many benefits, they are also among the richest fruits in carbohydrates. They contain around 13 grams of carbohydrates per 100 grams, which places them among the sweetest fruits consumed in France.
For a diabetic person, this characteristic therefore requires monitoring the quantities consumed and the context of the meal. The goal is not to eliminate cherries from your diet, but to prevent them from causing too high a rise in blood sugar levels.
This is precisely the advice given by dietician-nutritionist Alexandra Murcier, who recommends thoughtful consumption rather than total avoidance.
Alexandra Murcier’s advice for enjoying cherries without excess
According to the specialist, the way you eat cherries is as important as the quantity consumed.
“Cherries have a high glycemic index. In case of diabetes, they must therefore be consumed in a complete meal which contains proteins, fibers and fats, to limit the glycemic load of the meal. We also avoid eating them for breakfast or on an empty stomach as a snack, so as not to raise blood sugar levels too much. The ideal portion is between 100 and 150 grams of cherries“.
This recommendation helps slow down the absorption of carbohydrates and limit blood sugar spikes after a meal.
The dietitian also reminds that the nutritional qualities of cherries should not be forgotten.
“That said, it is a food that contains a lot of antioxidants – so they do not deserve to be ‘demonized’. Even though the glycemic index of cherry is high for a fruit, it is not comparable to cakes which are empty calories. My opinion, in summary: yes to cherries in a balanced meal, even when you are diabetic!“.