Diabetes: Cheers because you can have Cherries

Do you remember the girl with 'cherry red' cheeks? 
Don't you remember that antique piece at my place with the 'cherry blossom' design?
Oh! that cherry-red dress is beautiful.

We commonly use the words cherry red, cherry, cherry blossom in our day-to-day life.  

About cherry-


The cherry fruit is a drupe, also called stone fruit.


Cherries are mainly divided into two typessweet and tart.


Most sweet cherries are consumed fresh. 

Some amounts, up to 20 to 25 percent of sweet cherries are canned, frozen, dried, brined, or juiced.
While the majority of tart cherries around 97% are processed primarily for cooking.

 
Cherry species grown outside cultivation are referred to as wild cherries.


Cherries are basically native to Asia and European regions.  Turkey, the USA, and Iran are the top 3 countries producing cherries.  

India occupies the 26th producer on the list.  Cherries are best cultivated in northeast India.


Not only cherries are low in calories they have significant amounts of bioactive components like-

 

  • Anthocyanins
  • Fiber
  • Vitamin C
  • Potassium
  • Polyphenols
  • Carotenoids
  • Tryptophan
  • Serotonin
  • Melatonin

 

Benefits of cherries -


Diabetics are under the notion that fruits can spike their blood sugars levels.  


But did you know that diabetics can have cherries! Yes, having cherries can be very beneficial in diabetes for the following reasons- 

  

  • Cherries have a role in healthy glucose regulation
  • Reduce the risk of diabetes
  • Help alleviate the adverse risks of diabetes.
  • Cherries contain anthocyanins which are also found in berries. These anthocyanins target insulin sensitivity and help in diabetes.
  • Vitamin C and polyphenols present in cherries help in preventing and decreasing inflammation and oxidative stress 


Just look at the carb count of Cherries and you will be settled - 

1) Fresh Cherries – Diabetics can have ½ cup

A cup of sweet cherries  = 25 gm carbs = 6 teaspoons of sugar.

A cup of sour cherries = 19 gm carbs = 5 teaspoons of sugar.

 

2) Canned Cherries – not recommended

These cherries are often packed in juice or syrup containing extra sugar.

A cup of canned cherries with its liquid = 60 gm carbs = 15 a teaspoon of sugar.

 

3) Maraschino Cherries – recommended

A serving of 5 of these cherries contains 11 gm carbs = 2.5 a teaspoon of sugar.

 

Glycemic Index of Cherries

 

Sweet Cherries fall in the medium GI category with a score of 62 

Sour Cherries fall in the low GI category with a score of 22 

 

So, if you have Diabetes - do not worry.  Just say 'Cheers' because you can have cherries.

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Remain healthy...Be happy!

 

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