GI Score

22

GL/Serving

4.1

Net Carbs

21.5g

Diabetes Rating:
⭐⭐⭐⭐☆

Cherries

Quick Answer:

Cherries are stone fruits with a very low glycemic index of 22, making them an excellent choice for diabetics when consumed in appropriate portions. They're rich in anthocyanins, natural anti-inflammatory compounds that may help improve insulin sensitivity and provide cardiovascular protection.

Last updated: 7/29/2025
Fresh cherries

Nutritional Profile

Nutrition Facts

Serving Size: 1 cup fresh pitted (154g)

Servings per Container: Varies

Calories
97 5% DV
Total Carbohydrates
24.7 g 8% DV
Net Carbs
21.5 g
Dietary Fiber
3.2 g 13% DV
Sugars
19.7 g
Protein
1.6 g 3% DV
Total Fat
0.3 g 0

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Glycemic Information

Glycemic Index 22 (Low)
Low (≤55) Med (56-69) High (70+)
Glycemic Load 4.1
Low (≤10) Med (11-19) High (20+)

For Diabetics

Net Carbs per Serving: 21.5g
Fiber: 3.2g
Diabetic Rating:
⭐⭐⭐⭐☆

Benefits for Diabetics

  • ✓ Natural melatonin content benefits sleep

Risks & Considerations

  • ⚠ Individual responses vary significantly
  • ⚠ Avoid all processed forms (dried, juiced)
  • ⚠ Pair with protein to minimize blood sugar impact

Preparation Tips

  • 💡 Choose fresh, seasonal cherries for optimal fiber content
  • 💡 Pair with protein like Greek yogurt or nuts
  • 💡 Store refrigerated and consume within 3-5 days
  • 💡 Wash just before eating to preserve freshness

Serving Recommendations

  • 🍽 Avoid: Dried cherries (concentrated sugars)
  • 🍽 Avoid: Cherry juice (removes fiber, rapid absorption)
  • 🍽 Avoid: Canned cherries in syrup
  • 🍽 Avoid: Overripe cherries with higher sugar content

Healthier Alternatives

Berries (mixed) (coming soon)

GI 25 (Low)

Lower glycemic index (25)

Why it's better: Low glycemic impact
🥗
Coming Soon
Glycemic Index Comparison Lower is better for diabetics
Original
Baseline
Alternative
25

Apple

GI 36 (Low)

Lower glycemic index (36)

Why it's better: Low glycemic impact
🥗
Learn More
Glycemic Index Comparison Lower is better for diabetics
Original
Baseline
Alternative
36

Grapefruit (coming soon)

GI 25 (Low)

Lower glycemic index (25)

Why it's better: Low glycemic impact
🥗
Coming Soon
Glycemic Index Comparison Lower is better for diabetics
Original
Baseline
Alternative
25

Cherries Variations & Blood Sugar Impact

Choose the right option to minimize blood sugar spikes

Fresh Sweet Cherries (Bing, Rainier)

Best choice for minimal blood sugar impact with good sweetness

22

Glycemic Index

Low GI

Check with healthcare provider

Taste:

Best choice for minimal blood sugar impact with good sweetness

Fresh Tart Cherries (Montmorency)

Slightly higher GI but contains more anthocyanins for health benefits

25

Glycemic Index

Low GI

Check with healthcare provider

Taste:

Slightly higher GI but contains more anthocyanins for health benefits

Frozen Tart Cherries

Acceptable alternative but higher impact than fresh

54

Glycemic Index

Low GI

Check with healthcare provider

Taste:

Acceptable alternative but higher impact than fresh

Dried Cherries

Avoid - concentrated sugars cause rapid blood sugar spikes

58

Glycemic Index

Medium GI

Check with healthcare provider

Taste:

Avoid - concentrated sugars cause rapid blood sugar spikes

💡 Smart Selection Tips

For Blood Sugar Control:

  • • Choose high-quality products
  • • Check for freshness indicators
  • • Store properly to maintain quality
  • • Follow recommended preparation methods

Portion Guidelines:

  • • Monitor your individual response
⚠️

Important Note

Individual responses to cherries vary significantly. Some diabetics may experience blood sugar spikes even with the lowest glycemic options. Always test your personal response and consult with your healthcare provider.

Smart Food Pairings

Smart Cherries Pairing Strategies

Reduce blood sugar spikes with these proven food combinations

Greek yogurt (1/2 cup)

1/2 cup

Slows sugar absorption significantly

Nutritional Contribution:

Protein: 1.6g Fat: 0.3g Carbs: 24.7g

How It Works:

Protein content buffers glucose release and improves satiety

Best Timing:

Eat together with cherries

"Perfect summer breakfast combination"

— Community Member

Scientific Basis: Protein content buffers glucose release and improves satiety

Almonds (10-15 nuts)

1 serving

Reduces glycemic response by 25-30%

Nutritional Contribution:

Protein: 1.6g Fat: 0.3g Carbs: 24.7g

How It Works:

Healthy fats and protein slow carbohydrate digestion

Best Timing:

Eat together with cherries

"Great afternoon snack that keeps me satisfied"

— Community Member

Scientific Basis: Healthy fats and protein slow carbohydrate digestion

String cheese (1 stick)

1 serving

Minimizes blood sugar spike

Nutritional Contribution:

Protein: 1.6g Fat: 0.3g Carbs: 24.7g

How It Works:

High protein, low carb pairing stabilizes glucose

Best Timing:

Eat together with cherries

"Unexpected but effective combination"

— Community Member

Scientific Basis: High protein, low carb pairing stabilizes glucose

Whole grain crackers (2-3)

1 serving

Provides sustained energy without spike

Nutritional Contribution:

Protein: 1.6g Fat: 0.3g Carbs: 24.7g

How It Works:

Additional fiber slows overall absorption rate

Best Timing:

Eat together with cherries

"Makes a more complete snack"

— Community Member

Scientific Basis: Additional fiber slows overall absorption rate

The Perfect Pairing Formula

1 cup fresh pitted (154g)

Choose fresh, seasonal cherries for optimal fiber content

Protein or Healthy Fat

Choose any pairing above

Reduced Blood Sugar Spike

Up to 40% improvement

⏰ Optimal Timing Strategies

Best Times:

  • ✓ Post-workout: Better glucose uptake
  • ✓ With meals: Not as standalone snack
  • ✓ After protein: Improved response

Avoid These Times:

  • ✗ When sedentary: Poor glucose uptake
  • ✗ Late evening: May affect sleep
  • ✗ Without protein: Higher glucose spikes

Monitor Your Response

Track your blood sugar at 30, 60, 90, and 120 minutes after eating to find your optimal pairing. Individual responses vary significantly, so what works for others may need adjustment for you.

Troubleshooting High Blood Sugar

Troubleshooting High Blood Sugar

Common challenges and proven solutions from the diabetic community

Still Having Issues?

Individual responses to this food vary significantly. If these solutions don't work for you:

  • • Consider avoiding this food entirely and choosing lower GI alternatives
  • • Test different preparation methods systematically
  • • Keep a detailed food and blood sugar log
  • • Consult with a registered dietitian who specializes in diabetes

Frequently Asked Questions about Cherries

Common questions about Cherries and diabetes

Is Cherries good for diabetics?

Cherries has a glycemic index of 22, making it a low GI food. It can be included in a diabetic diet in moderation.

How much Cherries can diabetics eat?

A typical serving size is 1 cup fresh pitted (154g), which contains 24.7g of carbs. Monitor your blood sugar response and adjust portions accordingly.

What is the glycemic index of Cherries?

Cherries has a glycemic index of 22, which is considered low. The glycemic load per serving is 4.1.

When is the best time to eat Cherries?

Cherries can be eaten at any time due to its low blood sugar impact. It's great as a snack or part of any meal.

How does the fiber in Cherries help diabetics?

Cherries contains 3.2g of fiber per serving, which helps slow down sugar absorption and can improve blood sugar control.