Cherries and their nutritional value
Who doesn’t love cherries? Probably most folks do. But what is the relationship between cherries and diabetes? We shall find out everything that cherries offer when it comes to benefiting your health and controlling your blood sugar levels. They come in different shapes, from heart shaped to round shaped and also different colors but the red ones are the ones we’ll discuss.
I love cherries and anything that is a natural food, tastes good, and is healthy for you is something to consider in your daily diet. They are huge when it comes to being a source of vitamins and nutrients. Fruits are awesome for your health and having a variety to choose from helps you experience a better health and longer life.
Contents of cherries:
- Minerals: One of the more notable minerals in cherries is potassium. They contain approximately 10% of your recommended potassium intake each day. This is important because it aids in heart and kidney function and in addition helps to support your body’s muscular system and digestive system too. And cherries also contain other minerals such as: iron, manganese, zinc, phosphorus, calcium, and copper. That’s a good deal of minerals to help your body stay healthy.
- Vitamins: Cherries contain vitamins among them vitamin C which is responsible for the connective tissue formation of blood vessels, muscle, blood, and bones. In addition they do contain some amounts of other vitamins such as: vitamin B6, vitamin K, vitamin A, and beta carotene. Vitamins help you in becoming and staying healthy so get your vitamins anyway that you can, especially when they come from natural sources.
- Sterols: Sterols (these are a wax like insoluble substance of natural steroid alcohols that come from plants) decrease your risk of heart disease and are used for lowering your LDL bad cholesterol levels. Cherries have high levels of phytosterols (which are are a group of naturally occurring compounds that are found in plant cell membranes) that can possibly boost symptoms of your urinary tract and assist in lowering your cancer risk. I don’t know about you but anything that can help lower my cancer risk, I’m all for it. You don’t have to understand medical definitions because all that matters is what they can do for us and our good health and that is something anyone can comprehend.
- Fiber intake: Fiber is a crucial ingredient here. Cherries give you about 15% of the recommended amount you need each day. Fiber aids in weight loss, digestion, and helps in the prevention of constipation. I believe that fiber is really important for your body and is awesome for eating right in losing weight and keeping it off.
Health benefits of cherries
- Stroke risk reduced: Cherries supply cardiovascular benefits. The pigments that are responsible for giving tart cherries their red color are also responsible for regulating genes involved with glucose metabolism and fat. This in turn, decreases risks of blood pressure, high cholesterol, and diabetes. If you have control over preventing risk even somewhat by eating cherries, then why wouldn’t you do it?
- Gout: You can reduce the chances of getting gout by as much as 35% by eating cherries. A study at Boston University over a two day period done with patients with gout resulted in those who ate cherries had a 35% less chance of a gout attack than those who did not eat the cherries. The risk of flare up decreased over the two day period with more servings (up to 3 a day) of cherries. You would want to have cherries instead of suffering painful through a gout attack.
- Sleep: Getting a good night’s sleep is crucial for your health and well being. Would you like to get a better night’s sleep and not toss and turn? Melatonin. It’s found in cherries, especially the tart ones. You can have cherry juice a half an hour before your dinner and again half an hour after waking up in the morning. Let’s start sawing the wood better each night. Cherries to the rescue!
- Colon cancer: This is interesting. Researchers did a study on hamburgers. When a hamburger is cooked well done and the hamburger gets “charred” it can form carcinogenic chemicals but when tart cherries were added, the content of fat was lower. The cherry “tissue” reduces the oxidation deterioration of the meat lipids. This isn’t saying to put cherries on your hamburgers. It just shows that substances in the tart cherries can can decrease the formation of these carcinogens. This is a positive for still having a hamburger even well done!
- Arthritis pain relief: There are enzymes that are included in the feeling of pain and inflammatory process. These enzymes can be impeded by cherry extract. Studies have shown that folks with arthritis who consumed two glasses of the tart cherry juice every day for three weeks reduced their pain by 20% and reduced their inflammation as well. Who wants to be in pain or have inflammation? Nobody does. Another thumbs up for cherry juice!
- Aging: Preventing aging is important and anything that can help is something I want to do. How about you? Well eating cherries can aid in decreasing your risk of premature aging. It does this because of it’s substances especially antioxidants. But another plus is that they can also reduce your stress levels. Reducing stress is huge! Just think of how much good you’re doing for your body and aging every time you have cherries.
- Blood circulation: If you want to speed up and improve your blood circulation, then go for the cherries. These red guys have flavonoid substances that will help the circulation of your blood and keep it flowing steadily and easily and simultaneously aid in reducing having risks for blood clots. Seems to be a no brainer to me.
- Migraine headaches: Reducing inflammation in your body can help you in the relief of headaches and migraines. It’s the flavonoids in cherries that help accomplish this. The result of these compounds are equivalent to ibuprofen and aspirin. Headaches are the pits! I’d rather have the cherry “pits!” Well, the cherries anyway. LOL
- Blood pressure: Nobody wants high blood pressure because it’s just so unhealthy when your numbers are out of whack. Too much sodium on your body is not good. Potassium on the other hand can get rid of the excess sodium and cherries are a great source of potassium. So the end result here is that cherries help in the balancing of sodium and potassium. Keep that blood pressure down and get yourself a blood pressure monitor that you can check it at home.
- Your hair: You want your hair to look good and to be healthy. There are cherry extracts that are used in certain hair care products and different supplements that aid in fighting problems with hair such as split ends. Cherries contain a wide variety of minerals, vitamins, antioxidants, and nutrients that can really benefit your hair and scalp too. I like nice shiny and healthy hair so this works for me!
- Weight loss: Foods with fiber and water are perfect for weight loss. Cherries are low in calories and high in water content and this makes you feel fuller for a longer period of time. And since they contain about three grams of fiber for each serving, this will help in speeding up your weight loss. They also decrease your levels of cholesterol by decelerating its absorption into your bloodstream. Perfect! Pounds be gone!
- Antioxidants: Cherries are chock full of antioxidants. The antioxidants that they contain have numerous benefits including the means to fight off free radicals, the capability to prevent heart disease and cancer. Every kind of cherry has antioxidants but the ones that have the most are the sour cherries. These have even more than blueberries and that’s a lot! Have cherries AND blueberries and let them fight it out together! LOL In the end, YOU are the one who wins!
- Immune system: Your immune system is your defense against the enemies. It protects you and keeps you alive. The antioxidants known as flavonoids in cherry juice are produced by the plants to fight off infection. According to research, this has a definite impact on your immune system. Your immune system is important because it protects you, so you in turn should protect it right back.
Cherries and diabetes
Since cherries have less sugar than other fruits, they are the most beneficial in helping to prevent diabetes. In comparison to other fruits such as plums and grapes cherries are a lot more advisable to eat because of their ability to fight diabetes. Regular consumption will result in aiding against high blood sugar and diabetes as it slowly controls and retains your body and its health.
There are chemists, who after extensive research have found that cherries are able to help lower blood sugar for diabetic people. They discovered that the chemicals in the pancreatic cells, known as “anthocyanins,” had increased the production of insulin by a whopping 50%!
While there are many ways to help lower your blood sugar, the right foods are the best way. There are many foods that will help and cherries is among them so it would be a wise idea to include cherries in your diet everyday.
As a diabetic you need to keep track of and control your blood sugar levels. The best way is to watch your carbohydrate intake and test your blood sugar levels at regular intervals such as before and after eating. Cherries can help you as long as they do not contain added sugar.
Kinds of cherries
- Sour cherries: These have fewer carbs than sweet cherries do and are easier for diabetics. These are about the best choice for cherries as far as blood sugar levels. Try these and begin with a half a cup of sour cherries and then make sure that you monitor your blood sugar levels a couple of hours afterward to make sure that the cherries do not alter your levels.
- Canned cherries: These are not a good choice base on the fact that they are usually packed with syrup or juice that contains extra sugar that you don’t want or need if your blood sugar is high.
- Sweet cherries: Sweet cherries can elevate your blood sugar more than sour cherries can because they contain more carbohydrates. So you may want to avoid these and try the others if you have diabetes.
- Maraschino cherries: Another cherry that is soaked in a sugary solution which means the sugar gets into the cherries. You have to watch the sugar intake on these if you’re diabetic too.
The bottom line here is that cherries are healthy for you but only if you use common sense. Choose between the different types wisely.
I hope I’ve given you enough information about cherries and diabetes and their health benefits for you and this disease too. Just use caution if you have diabetes and have the right type of cherry and the correct amount. Like anything else, don’t overdo it, and as always check with your doctor first with any changes you make. Sometimes cherries may not help you with getting your numbers low enough and you may need something a bit more powerful. Here is what works best! If you have any questions or would like to leave any comments, please do so below. I would appreciate your feedback. Thank you for reading and happy and healthy!