Sour cherry juice for diabetics
What Diabetics Should Know
Especially for people with type 2 diabetes mellitus, it can be difficult to assess which foods they can eat without any problems and which they cannot. After all, there are a few things to consider in order to avoid blood sugar imbalance . Many sufferers also follow a diet to reduce their weight, which makes things even more difficult. This article deals with whether the consumption of sour cherries is suitable for diabetics.
What nutrients are contained in sour cherries?
The main component of sour cherries is, as with many fruits, water. In addition, however, a whole range of micronutrients can be found. These include vitamins A, vitamin B1 and vitamin C. They also contain calcium, an important component of bones, and iron , which is responsible for transporting oxygen in the blood . The sugar content is also of interest, especially for diabetics. 100 g of sour cherries contain around 4.7 grams of fructose. For comparison: 100 grams of cola contains 9 grams of sugar, while apple juice contains 10 grams of sugar. Sour cherries are therefore considered to be relatively low in sugar. The glycemic index - the value that indicates whether a food causes blood sugar levels to rise quickly or sharply or not - is also low. The calorie content of around 63 per 100 g and 16 grams of carbohydrates are not very high, but should be taken into account and taken into account, especially in the context of diets (1,2,3).
Can diabetics eat sour cherries?
The short answer is yes! Sour cherries and products containing sour cherries can also be consumed by people with diabetes. Due to their low sugar content and low glycemic index, this is a fruit that does not cause blood sugar to rise too quickly or too much. 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 experiments have shown that polyphenols can stimulate the cells of the pancreas 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 products containing sour cherries are suitable for diabetics?
The classic among the products containing sour cherries is juice, which not only tastes good but can also be easily integrated into everyday life. However, these preparations can have a fairly high calorie content. This can become a problem if you are following a certain diet or a strict calorie intake. If you still want to benefit from the positive effects of polyphenols, taking extracts, capsules or powder containing sour cherries is a better option.
Conclusion
Sour cherries contain many macro and micronutrients that are important for the body. In addition, they are low in sugar and have a low glycemic index. The polyphenols they contain also have a positive effect on health. Due to these properties, sour cherries are also suitable for diabetics. However, people with a calorie restriction should avoid taking sour cherry juice and instead use other preparations such as capsules or powder.
literature
- 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 14.10.2024)
- 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.
