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Fresh cherries
CARBS
16 grams
PROTEINS
1 gram
FATS
0.2 grams
Quantity: 100 grams
Glycemic Index: 22
Glycemic Load: 3
Fiber: 2 grams
Key Nutrients: Vitamin C, potassium, antioxidants
Health Impact: Cherries have a low glycemic index but a moderate carbohydrate content, which can cause blood sugar levels to rise if consumed in large quantities. The natural sugars in cherries are absorbed relatively quickly.
💉 Suggested Bolus
Consider a split or extended bolus if using an insulin pump, to manage the slower digestion of the accompanying fats or proteins.
🍽️ Best Paired With (Veg)
- Mixed nuts – Healthy fats in nuts can help slow the absorption of sugar.
- Chia seeds – High in fiber and omega-3 fatty acids, chia seeds can help stabilize blood sugar levels.
- Greek yogurt – Provides protein and fat, which can help mitigate blood sugar spikes when paired with fruit.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Protein helps to stabilize blood sugar levels when combined with carbohydrates.
- Smoked salmon – The omega-3 fatty acids and protein in salmon can help moderate blood sugar rises.
- Boiled eggs – Eggs are low in carbs and high in protein, aiding in blood sugar control.
🥄 Smart Substitutes
- Raspberries – Lower in carbs and higher in fiber, helping to minimize blood sugar spikes.
- Blackberries – Contain fewer carbohydrates and more fiber, aiding in slower glucose absorption.
- Strawberries – Offer a lower glycemic index and provide antioxidants with fewer carbs.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as cherries have natural sugars that absorb relatively slowly.
- 30–60 min: Blood sugar levels may begin to rise depending on individual metabolic response and quantity consumed.
- 2–3 hr: Blood sugar levels may start to stabilize, especially if cherries were eaten as part of a balanced meal with fats and proteins.
— BCDF community member
🧠 Lowering Impact Tip
Consume cherries in moderation, preferably paired with a source of healthy fats or proteins to slow the absorption of sugars.
🤔 FAQs about Fresh cherries
How many cherries can I eat without spiking my blood sugar?
It varies by individual, but generally keeping to a small handful (about 5-6 cherries) is advisable.
Are cherries okay for every type of diabetes?
While cherries have natural sugars, they can be included in moderation in a diabetic diet, especially when paired with proteins or fats.
What is the best time to eat cherries for a diabetic?
Eating cherries during or after a meal containing proteins and fats can help minimize blood sugar spikes.
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