Cherries Glycemic Index
Cherries are a naturally sweet, low-GI fruit rich in fiber and anthocyanins, making them a smart, portion-controlled option for people managing blood sugar and inflammation.
Back to GI ChartOverview
Cherries are small stone fruits known for their intense sweetness or tartness, vibrant red to deep purple color, and juicy texture. They are eaten fresh in season, frozen, dried, or as juice, and often appear in desserts, breakfast bowls, and snack mixes. With a glycemic index around 22, cherries have one of the lowest GI values among common fruits, largely because their natural sugars are balanced by fiber and a relatively modest carbohydrate load per typical serving. This means they raise blood sugar more slowly and gently than many other sweet fruits. Cherries are also rich in anthocyanins and other polyphenols that may support anti-inflammatory and antioxidant defenses. For individuals with diabetes, portion control remains key—overfilling a bowl can still deliver a substantial sugar load—but a measured cup of cherries can be a satisfying, nutrient-dense alternative to high-GI desserts or candies.
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Nutrition Facts for Cherries
Per serving: 1 cup (150g)
Macronutrients
Expanded Analysis
Digestion Rate
Cherries digest at a moderate pace compared with many other sweet fruits. Their natural sugars are packaged within plant cell walls and accompanied by fiber, which thickens and slows the movement of food through the gut. This structure, along with their relatively modest carbohydrate content per serving, means glucose is released into the bloodstream gradually rather than in a rapid surge.
Satiety Effects
A serving of cherries provides volume, sweetness, and fiber, which can help satisfy a sweet craving while offering more satiety than equivalent calories from candy or sugary drinks. The chewing required and their water content extend eating time and fullness signals. When paired with protein or healthy fats, cherries can form a more balanced snack that keeps hunger in check between meals.
Energy Density
Cherries are moderately low in energy density, offering sweetness and flavor for relatively few calories per cup. Much of their weight is water and fiber, so they deliver fewer calories than dense desserts or baked goods. This lower calorie concentration, combined with slow-release carbohydrates, supports weight management and steadier blood sugar when portions are reasonable.
Traffic Light Summary
Micronutrients
Better Blood Sugar Management for Cherries Lovers
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* Results may vary. Use in conjunction with a healthy lifestyle for best results.
The Science Behind the Glycemic Index
How GI Was Measured
The GI of cherries is typically determined using standard glycemic index testing, where healthy volunteers consume a portion of cherries containing 50 grams of available carbohydrate and have their blood glucose measured over two hours. The area under the curve is then compared with the response to 50 grams of pure glucose, assigned a GI of 100. Because cherries are relatively low in carbohydrate per typical serving, the test portion is larger than everyday amounts, but it still demonstrates that their sugars are absorbed more slowly than many other fruits.
Why This Food Has This GI
Cherries have a low GI because their sugars are packaged within intact plant cell walls and accompanied by fiber, water, organic acids, and polyphenols. Fiber and cellular structure slow gastric emptying and glucose absorption, while typical portions deliver a modest carbohydrate load. Chewing resistance and the fruit’s water content further temper digestion. Unlike refined sweets, cherries lack rapidly digestible starches and added sugars, so glucose release is gradual and sustained. Processing that removes fiber (like juicing) or concentrates sugar (like sweetened drying) raises glycemic impact, reinforcing the importance of whole, portion‑controlled cherries.
Factors Affecting GI
- Ripeness level, with very ripe cherries being slightly quicker to digest
- Processing into juice or dried forms, which changes fiber and sugar concentration
- Portion size, since larger servings increase total glycemic load even if GI stays similar
Blood Sugar Impact
Short-Term Effects
In the short term, a standard serving of cherries tends to produce a gentle, gradual rise in blood glucose rather than a sharp spike. Their low GI, modest carbohydrate load, and fiber content slow the rate at which sugars enter the bloodstream. People using continuous glucose monitors often see a small, rounded bump rather than a steep climb after eating a measured cup of fresh cherries. However, the effect can change substantially when cherries are consumed in large portions, added to sugary desserts, or consumed as juice with fiber removed, all of which increase glycemic load and speed of absorption. Pairing cherries with protein or healthy fats, like Greek yogurt or nuts, further smooths the response.
Long-Term Effects
When cherries are eaten in sensible portions as part of a nutrient-dense diet, they can fit well into long-term blood sugar management. Their fiber and polyphenols may support better insulin signaling and inflammation control over time, both important for metabolic health. Some observational and small clinical studies suggest that regular intake of cherries or tart cherry products may improve markers of oxidative stress and inflammation, which are linked to diabetes complications. Still, these benefits depend on replacing higher-GI sweets rather than simply layering cherries on top of an already high-sugar pattern.
Insulin Response
Cherries trigger an insulin response that is proportional to their carbohydrate content, but the slow release of glucose helps avoid extreme surges. The presence of fiber and bioactive compounds may enhance how tissues respond to insulin, although more research is needed. For people with type 2 diabetes, pairing cherries with protein and monitoring portion sizes can help keep insulin needs modest and predictable, reducing the risk of reactive hypoglycemia after rapid spikes.
Second Meal Effect
Cherries alone are not as well documented for producing a second meal effect as legumes or nuts, but their fiber and low-GI characteristics contribute to more stable blood sugar between meals. Enjoying cherries with protein-rich foods at breakfast or as a snack may reduce the urge to overeat highly processed sweets later, indirectly improving the glucose response to subsequent meals. Their role is best seen as one part of an overall pattern emphasizing whole, minimally processed foods.
Health Benefits
Cherries offer a mix of blood-sugar-friendly carbohydrates, fiber, vitamins, and powerful plant compounds. Their low glycemic index and modest glycemic load make them a more stable sweet choice than many desserts or sugary snacks. Anthocyanins and other polyphenols in cherries have been studied for potential anti-inflammatory, antioxidant, and even uric-acid-lowering effects, which may benefit joint and cardiovascular health. For people with diabetes, substituting cherries for high-GI sweets can improve overall dietary quality. As always, the benefits are maximized when portions are controlled and cherries are part of a broader eating pattern rich in vegetables, whole grains, lean proteins, and healthy fats.
Very low glycemic index
Cherries have a GI around 22, which is much lower than many other fruits and desserts. Studies using standard GI testing show that cherry consumption leads to relatively modest postprandial glucose rises compared with equal carbohydrate servings from more rapidly absorbed sugars, making them a gentler sweet option.
View StudyRich in anthocyanins
The deep red and purple pigments in cherries are anthocyanins, a class of flavonoids with antioxidant and anti-inflammatory properties. Laboratory and human studies suggest these compounds can reduce markers of oxidative stress and may support vascular health, which is important because diabetes increases cardiovascular risk.
View StudyMay reduce inflammation
Regular intake of cherries or tart cherry juice has been associated with lower levels of C-reactive protein and other inflammatory markers in some clinical trials. Reduced systemic inflammation can support metabolic health and may help protect against complications related to chronic high blood sugar.
View StudyContains melatonin for sleep
Cherries naturally contain melatonin and related compounds that may support sleep quality. Small studies in older adults have found that tart cherry juice can modestly improve sleep duration and efficiency. Better sleep is linked with improved insulin sensitivity and more stable blood sugar control.
View StudyRisks & Precautions
Allergies
Some individuals are allergic to cherries or related stone fruits, which can cause itching in the mouth, swelling, or more severe reactions, particularly in those with pollen-food allergy syndrome.
Overconsumption
Eating very large portions of cherries can deliver significant sugar and fiber, potentially leading to digestive discomfort, diarrhea, or a higher-than-intended glycemic load. For people with diabetes, frequent oversized servings can contribute to elevated postprandial glucose and make medication or insulin dosing harder to manage.
Medication Interactions
Cherries generally do not interact strongly with common diabetes medications, but their sugar content still needs to be counted in carbohydrate planning for insulin or sulfonylureas. People taking medications that affect potassium handling should consider the fruit’s potassium contribution within their total intake.
Toxicity Warnings
Cherry pits contain compounds that can release cyanide in significant quantities, so they should never be eaten or crushed intentionally. Store cherries properly to minimize mold growth, and discard any fruit that appears spoiled, especially for individuals with diabetes who may be more susceptible to infection.
Special Populations
Pregnancy
Cherries can be a nutritious part of pregnancy diets, offering fiber and vitamin C, but those with gestational diabetes should still monitor portion sizes to keep post-meal blood sugar within target ranges.
Kidney Issues
For most people with kidney disease, moderate portions of cherries are acceptable, but those on strict potassium-restricted diets should account for their potassium content and consult a renal dietitian.
Heart Conditions
Cherries fit well into heart-focused eating patterns due to their low fat and sodium content, but individuals should avoid sugary cherry desserts or heavily sweetened juices that add unnecessary sugar and calories.
Who Should Limit It
People with poorly controlled diabetes, those following very low-carb or ketogenic diets, and individuals with stone fruit allergies may need to limit or avoid cherries. Anyone who tends to overeat sweet fruits or struggles with high triglycerides should keep portions measured and favor whole cherries over juices or sugary desserts.
Portion Guidance
Recommended Serving
A reasonable serving for most adults with diabetes is about one cup (roughly 150g) of fresh cherries, counted as part of the meal’s total carbohydrate budget and ideally paired with protein or healthy fat.
Portion Scaling & Glycemic Load
- 10gGL: 0
- 30gGL: 1
- 100gGL: 2
Visual Examples
- Roughly a cupped handful of whole cherries with pits
- A small dessert bowl or measuring cup filled to the top
- A pre-portioned snack container of pitted cherries
Frequency of Consumption
Most people with diabetes can enjoy cherries several times per week in measured portions, especially when they replace high-GI desserts rather than adding extra sugar on top of existing meals.
Impact of Preparation
Raw
Fresh cherries with skins intact offer the best combination of fiber, vitamins, and intact polyphenols. Eating them raw preserves their low GI characteristics and keeps added sugars at zero, making them the most diabetes-friendly form.
Cooked
Cooking cherries into sauces, compotes, or pie fillings softens fiber and can make sugars more rapidly available, especially if additional sugar is added. This tends to raise glycemic impact, so recipes should minimize added sweeteners and emphasize smaller portions.
Roasted
Roasting cherries concentrates their natural sugars and flavors as water evaporates, slightly increasing sweetness and effective sugar density per bite. The overall GI may rise modestly, but changes are most significant if extra sugar is used in glazes or toppings.
Fried
Cherries are rarely fried alone, but deep-fried cherry desserts or fritters typically involve batter, added sugar, and oil, creating a high-calorie, high-GI food. These preparations are best reserved for occasional treats, if at all, for those managing blood sugar.
Boiled
Briefly simmering cherries to soften them or create a light compote can be acceptable if minimal or no sugar is added, though extended boiling with sweeteners shifts the dish toward a higher-GI syrup-like product.
Processed
Dried cherries are highly concentrated in sugar and calories per serving compared with fresh, and many brands add extra sugar, raising glycemic load further. Canned cherries in heavy syrup and sweetened juices remove or dilute fiber and deliver faster absorption. Unsweetened frozen cherries retain most benefits of fresh fruit and allow portion control year‑round. Reading labels for added sugars and choosing water‑packed or unsweetened options helps preserve cherries’ gentler glycemic profile.
Storage Effect on GI
Refrigeration or freezing does not meaningfully change the GI of cherries, though texture and flavor can shift slightly. Long storage at room temperature increases spoilage risk rather than altering blood sugar impact.
Cooking Effect on Nutrients
Heat can reduce vitamin C and some delicate anthocyanins, but many polyphenols remain with gentle cooking. Short simmering or baking with minimal added sugar preserves more nutrients than prolonged boiling in syrup. Using cherries in lightly sweetened sauces or whole‑fruit compotes maintains fiber and improves nutrient retention compared with heavily sweetened desserts.
Usage Guidance
For Blood Sugar Management
Optimal Pairings
- Plain Greek yogurt or cottage cheese
- A small handful of nuts like almonds or walnuts
- Oatmeal or overnight oats made without added sugar
- Mixed green salads with a light vinaigrette
Pairing cherries with protein and healthy fats slows the digestion of their natural sugars, moderates insulin demand, and reduces overall glycemic impact. Fiber‑rich bases like oats, chia, or leafy greens further stabilize blood sugar and extend fullness. These combinations turn cherries into a balanced component rather than a standalone sweet, helping satisfy cravings while keeping post‑meal glucose gentle and predictable.
Meal Timing Tips
Cherries can work well as part of breakfast, a mid-afternoon snack, or a small dessert after a balanced meal. Including them earlier in the day with protein and fiber may help satisfy sweet cravings and reduce the pull toward high-GI sweets later. Those using insulin should count the carbohydrates and time doses accordingly.
Best Ways to Reduce GI Impact
- Choose fresh or frozen without added sugar
- Enjoy as a dessert alternative
- Try tart cherry juice (unsweetened) before bed
- Pair with protein or nuts to slow absorption
Culinary Uses
Common Uses
Cherries are used in fruit salads, yogurt bowls, smoothies, baked goods, jams, sauces, and as a fresh snack straight from the bowl or refrigerator.
Simple Preparation Ideas
- Add pitted cherries to plain yogurt with a sprinkle of nuts.
- Stir fresh or thawed cherries into overnight oats for natural sweetness.
- Toss halved cherries into a leafy green salad with a light vinaigrette.
- Blend a small handful of cherries with ice and water for a slushy treat.
Recipe Ideas
- Diabetes-friendly cherry and Greek yogurt parfait with no added sugar.
- Grilled chicken salad topped with fresh cherries and toasted walnuts.
- Oatmeal baked with cherries and cinnamon, sweetened only with fruit.
Substitution Tips
Use cherries in place of syrup, candy, or chocolate chips in many recipes to provide natural sweetness with fiber and micronutrients. When swapping cherries for higher-GI fruits like ripe bananas in smoothies or desserts, you can often reduce total carbohydrate load and achieve a more gradual blood sugar response.
Diet Suitability
Diabetes
Generally suitable in measured portions thanks to a low GI and modest GL, especially when they replace refined sweets and are paired with protein or healthy fats.
Keto
Not ideal for strict ketogenic diets because the natural sugars and net carbohydrates in a typical serving can quickly exceed very low daily carb limits.
Low-Carb
Can fit into moderate low-carb plans if portions are carefully controlled and other carb sources in the meal are reduced.
Low-GI
An excellent choice for low-GI patterns, providing a satisfying sweet option with gentle effects on blood sugar compared to many desserts.
Weight Loss
Cherries can aid weight loss when they replace higher‑calorie desserts or snacks. Their fiber, water content, and sweet flavor provide satisfaction for relatively few calories. Portion control is essential, and whole cherries are preferable to dried or heavily sweetened products, which concentrate sugars and increase energy density.
Heart-Healthy
Well-suited to heart-focused diets that emphasize fruits and vegetables, as long as cherries are eaten whole and sugary preparations are minimized.
Plant-Based
Ideal for plant-based and vegan diets, contributing natural sweetness, fiber, and phytonutrients within a diverse mix of fruits and vegetables.
Food Comparisons
Alternatives & Substitutions
Lower GI Alternatives
- Fresh berries such as raspberries or blackberries
- Sliced apples with skin, eaten with peanut butter
- Kiwi fruit in measured portions
Foods Replaced by This
- Candy or chocolate bars eaten after meals
- Sugar-sweetened fruit pies and pastries
- Ice cream sundaes with syrup toppings
- Sugary gelatin desserts or puddings
Budget-Friendly Options
- Frozen unsweetened cherries purchased in bulk
- Buying fresh cherries in season and freezing portions
- Choosing store-brand cherries instead of premium labels
Allergy-Safe Alternatives
- Berries for those with stone fruit allergies
- Citrus fruits like oranges in appropriate portions
- Sliced pears or apples if tolerated
Research Library
International tables of glycemic index and glycemic load values
GI database
Reports low GI and GL values for cherries compared with many commonly consumed fruits and sweet foods.
View SourceEffects of tart cherry juice on inflammatory markers
clinical trial
Supplementation with tart cherry products lowered several markers of inflammation in humans, suggesting potential cardiovascular and metabolic benefits.
View SourceCherry consumption and oxidative stress
clinical trial
Regular cherry intake was associated with reduced oxidative stress markers and improved antioxidant status in small human studies.
View SourceFruit intake and risk of type 2 diabetes
epidemiological study
Higher intakes of certain whole fruits, including berries and cherries, were associated with a modestly lower risk of type 2 diabetes in large observational cohorts.
View SourceMaster Your Metabolic Health
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* Results may vary. Use in conjunction with a healthy lifestyle for best results.
Frequently Asked Questions About Cherries and Blood Sugar
Medical Disclaimer
The information provided on this page is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, dietitian, or other qualified health provider with any questions you may have regarding a medical condition or dietary changes, especially if you have diabetes, allergies, or other health concerns. Never disregard professional medical advice or delay in seeking it because of something you have read here.
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