For people with diabetes, choosing suitable foods is often a challenge. Not only the sugar content , but also factors such as the glycemic index play an important role in preventing blood sugar fluctuations. Sour cherry juice, in particular, is an interesting option because it is not only delicious but also offers health benefits through its phytochemicals such as polyphenols.
The most important things in brief
Sour cherries are ideal for diabetics because they have minimal impact on blood sugar .
Secondary plant substances can have positive effects on insulin levels and general well-being.
Instead of high-calorie juice , extracts, capsules or powder are a good alternative – especially for diets or calorie restrictions.
What diabetics should know
It can be particularly difficult for people with type 2 diabetes mellitus to assess which foods they can and cannot safely eat. After all, there are a number of things to keep in mind to avoid blood sugar imbalances . Many sufferers also follow a weight-loss diet, which makes things even more difficult. An important question that many people ask is: Can certain fruits – such as sour cherries or their products such as sour cherry juice – be incorporated into a diet without endangering blood sugar levels? In order to answer this question in depth, it is helpful to take a closer look at the nutrient composition and the special properties of sour cherries.
What nutrients are contained in sour cherries?
The main component of sour cherries, like many fruits, is water. They also contain a wide range of micronutrients , including vitamins A, B1, and C. They also contain calcium, an important component of bones, and iron , which is responsible for oxygen transport in the blood . The sugar content is particularly important for diabetics. 100 grams of sour cherries contain about 4.7 grams of fructose. By comparison, 100 grams of cola contains 9 grams of sugar, while apple juice contains 10 grams of sugar.
Compared to other fruit juices , sour cherry juice also has the advantage of a lower sugar content, making it ideal for diabetic diets. The glycemic index—the value used to determine whether a food causes blood sugar levels to rise quickly or sharply—is also low. While the calorie content of approximately 63 per 100 g and 16 grams of carbohydrates are not particularly high, they should be considered and included, especially in diets (1, 2, 3). Sour cherries also contain anthocyanins, a type of polyphenol. These bioactive compounds are particularly interesting because of their antioxidant properties.
Can diabetics eat sour cherries?
The short answer is: Yes! Even if you have diabetes, you can enjoy sour cherries and sour cherry juice – but in moderation. Due to their low sugar content and low glycemic index, they are a fruit that does not cause blood sugar to rise too quickly or too sharply. In fact, studies indicate that sour cherries may even have a supportive and positive effect on blood sugar levels . This is due to the polyphenols they contain, i.e. secondary plant substances. Animal studies have shown that polyphenols can stimulate pancreatic cells to produce more insulin – around 50% more than other cells that have not come into contact with polyphenols (4). However, it is not yet clear whether the results can be directly transferred to humans. However, the other positive effects of polyphenols on the human body have been known for some time. Their antioxidant effect, for example, can help counteract inflammatory processes in the body . In addition, their intake can change the microbiome in the gut for the better, like a probiotic (5).
Which sour cherry products are suitable for diabetics?
The classic sour cherry product is juice, which not only tastes great but is also easy to incorporate into your daily routine. However, these preparations can be quite high in calories . This can be a problem if you're following a specific diet or have a strict calorie intake. Nevertheless, sour cherry juice has its advantages and versatility: It can not only be enjoyed on its own but is also an excellent ingredient in smoothies or for refining desserts . For those who prefer a low-calorie alternative, water-soluble powders are available that can be easily added to drinks or dishes. In addition to juice, sour cherry capsules are also becoming increasingly popular because they contain a concentrated dose of polyphenols and are calorie-free.
Conclusion
Sour cherries contain many important macro- and micronutrients for the body. They are also low in sugar and have a low glycemic index. The polyphenols they contain also have a positive impact on health. Due to these properties, sour cherries are also suitable for diabetics. However, people with calorie restrictions may want to avoid consuming sour cherry juice and instead opt for other supplements such as capsules or powder.
References for further reading:
- Nährwertrechner.de: Sour cherry nutritional values https://www.naehrwertrechner.de/naehrwerte/F212000/Sauerkirsche/ (accessed on October 14, 2024)
- German Nutrition Society: Sugar content https://www.dge-sh.de/zuckergehalt.html#:~:text=Dass%20sich%20oftmals%20trotzdem%20Zucker,g%20Zucker%20pro%20100%20g (accessed on October 14, 2024)
- Diabetes Care Community: 10 low-glycemic fruits for diabetes (accessed October 14, 2024) https://www.diabetescarecommunity.ca/diet-and-fitness-articles/10-low-glycemic-fruits-for-diabetes/
- Jayaprakasam B, Vareed SK, Olson LK, Nair MG. Insulin secretion by bioactive anthocyanins and anthocyanidins present in fruits. J Agric Food Chem. 2005 Jan 12;53(1):28-31. doi: 10.1021/jf049018+. PMID: 15631504.
- Bertelli A, Biagi M, Corsini M, Baini G, Cappellucci G, Miraldi E. Polyphenols: From Theory to Practice. Foods. 2021 Oct 27;10(11):2595. doi: 10.3390/foods10112595. PMID: 34828876; PMCID: PMC8621732.
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