Cherries can absolutely be a part of a blood sugar–friendly diet.
Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
Key Points
- Cherries contain natural sugars and fiber, helping limit their effect on blood sugar.
- Their antioxidants may support insulin sensitivity and long-term blood sugar health.
- Pair cherries with protein or healthy fat, and be mindful of portion sizes.
Whether you have diabetes or are simply trying to be more health-conscious, balancing blood sugar is important. While many foods can affect blood sugar, fruit is often a source of confusion. One fruit that you may wonder about is cherries, which are rich in nutrients but also contain natural sugars that can affect blood sugar.
“For most people, including those with prediabetes or diabetes, cherries can be part of a balanced eating pattern,” says Brittany Poulson, M.D.A., RDN, CDCES. To learn more, we spoke with diabetes experts to explain what happens to your blood sugar when you eat cherries and share tips for enjoying them for better blood sugar balance.
How Cherries Affect Blood Sugar
They Raise Blood Sugar Short-Term
“Cherries contain natural sugars and carbohydrates, so they will raise blood sugar to some degree, as any carbohydrate-containing food does,” says Poulson. One cup of cherries with pits contains around 22 grams of carbohydrates, including 18 grams from natural sugars and 3 grams of fiber.
Blood sugar levels going up isn’t inherently bad. In fact, it’s a totally normal response to eating carbohydrates. You just don’t want your blood sugar to spike too high, too often, which can be taxing on the body. Fortunately, cherries have a low glycemic index, meaning they don’t spike blood sugar as much as other carbohydrate sources like table sugar or white bread. “You get all the sweetness and nutrition without the blood sugar roller coaster,” says Val Warner, M.S., RD, CSSD, CPT.
Their Fiber Helps Prevent Big Spikes
Why do cherries have a low glycemic index? It has to do with their overall nutritional makeup. “Many people assume sweet-tasting fruits will cause major blood sugar spikes, but cherries are actually considered a low-glycemic fruit, thanks in part to their fiber, water content and naturally occurring plant compounds,” says Poulson.
Each cup of cherries has around 3 grams of fiber, or 11% of the Daily Value, along with plenty of antioxidants, including anthocyanins, polyphenols, vitamin C and beta-carotene. “Their natural fiber and polyphenols may help slow digestion and glucose absorption, which leads to a more gradual rise in blood sugar after eating,” explains Michelle Routhenstein, M.S., RD, CDCES, CDN.
Their Antioxidants May Improve Insulin Sensitivity
Although cherries temporarily raise blood sugar after you eat them, their rich antioxidant profile can have long-term benefits on insulin sensitivity, which plays an important role in blood sugar regulation.
“Not only do cherries have fiber, which can help blunt blood sugar spikes, they also contain anthocyanins and other polyphenols,” says Routhenstein. These antioxidants are key to their potential long-term benefits for blood sugar. “Research suggests anthocyanins help improve insulin sensitivity and reduce inflammation, which are two key factors in blood sugar regulation,” explains Warner.
How to Eat Cherries for Better Blood Sugar
How you eat cherries plays a big role in their effect on blood sugar. Here are some tips for enjoying them while supporting healthy blood sugar.
- Be Mindful of Portions. How many cherries you have will influence how much they raise your blood sugar. More cherries means more carbohydrates and a greater potential for higher blood sugar. “Keep to a ½- to 1-cup serving to keep the overload carbohydrate load low,” recommends Routhenstein. “More than that, and the sugar load starts to add up, even with a low-glycemic fruit,” adds Warner.
- Opt for Whole Cherries. “To help minimize blood sugar spikes, consume cherries in their whole fresh or frozen form instead of juices or dried concentrated sources,” says Routhenstein. Whole cherries provide more volume, encourage slower eating and contain fewer carbohydrates per serving than cherry juice.
- Pair Them with Protein and Fat. Pairing carbohydrates with protein and fat may help reduce the changes of a blood sugar spike. It can also help you feel more satisfied. Poulson recommends pairing cherries with strained (Greek-style) yogurt, cottage cheese, nuts or cheese.
Our Expert Take
If you’re looking for the green light to eat cherries while supporting healthy blood sugar, here it is. “Cherries are a powerhouse fruit that’s great for everyone, but especially for those managing their blood sugar or living with diabetes,” says Warner. Their low glycemic index and high concentration of antioxidants make them a smart choice for short- and long-term blood sugar management.
For a more gradual rise in blood sugar, choose whole cherries instead of cherry juice or dried fruit, and pair them with a source of protein and healthy fat, such as yogurt or cottage cheese. These simple strategies can help make cherries an excellent addition to a balanced eating pattern.
Frequently asked Questions
How many cherries can a person with diabetes eat in one sitting?
It’s generally best to stick to one serving (about 1 cup of whole cherries) at a time if you have diabetes. Pairing them with a source of protein or healthy fat can help support steadier blood sugar levels.
Which fruits cause the biggest blood sugar spike?
Fruits with a higher glycemic index, such as watermelon and pineapple, and concentrated fruits like raisins, are more likely to raise blood sugar quickly, especially in larger portions.
Do cherries help lower A1C?
Cherries may help lower A1C thanks to their antioxidants, but more research is necessary to confirm this potential benefit.
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