Cherries On Keto: Approved Or Forbidden Fruit?

The ketogenic diet is a high-fat, low-carb eating plan that forces the body into ketosis, a state where it burns fat for energy. On keto, 60 to 75% of daily calories come from fat, 15 to 30% from protein, and just 5 to 10% from carbs—typically no more than 50 grams of carbs per day. This leaves room for debate about whether certain carb-containing foods, like cherries, are keto-approved.

Cherries are keto-approved in moderation

Cherries are not the lowest-carb fruit, but they can be eaten in moderation while on a keto diet. A keto diet is all about minimizing carbs and upping fats so that your body uses fat as a form of energy. Most keto dieters get about 60 to 70 percent of their calories from fat, 15 to 20 percent from protein, and 10 percent from carbs. This means limiting carbs to 20 to 50 grams per day.

Fruits tend to be high in carbohydrates because of their natural sugars, so it can be challenging to eat fruit and maintain ketosis. However, cherries can be enjoyed in small portions while sticking to the keto diet. A single cup of cherries contains 22 grams of carbohydrates, which is a significant amount considering the limited carb intake allowed on a keto diet.

Nutritionists recommend limiting portion sizes to a few cherries at a time. Each individual cherry has about 1.2 grams of carbs, so having three or four cherries can satisfy your craving without taking up your entire daily allotment of carbs.

Cherries are a good source of nutrients, including fiber, potassium, vitamin C, and antioxidants. They also contain melatonin, which can aid sleep, and they have been shown to reduce inflammation, exercise-induced muscle soreness, and blood pressure.

While cherries are keto-approved in moderation, there are fruits that are more keto-friendly, such as blueberries, strawberries, and raspberries, which have lower carb content.

A cup of cherries has 22 grams of carbs

Cherries are a nutritious, sweet treat that can be a colourful addition to a variety of dishes. They are a good source of vitamin C, calcium, iron, magnesium, and potassium.

A cup of cherries (138g) contains 22 grams of carbohydrates, 17.7 grams of sugar, and 3 grams of fibre. Cherries are also almost fat-free, with less than 0.5 grams of fat per cup. There are 1.5 grams of protein in a cup of fresh cherries.

The keto diet, or "ketogenic diet," is a plan that minimises carbs and increases fats to get the body to use fat as a form of energy. Most keto dieters get about 60 to 75% of their calories from fat, 15 to 30% from protein, and 5 to 10% from carbs. This usually means eating no more than 50 grams of carbs a day, and sometimes as few as 20 grams.

Cherries are not the lowest-carb fruit, but they are not off-limits on the keto diet. They can be considered keto-friendly if eaten in moderation. A half-cup of cherries contains eight grams of carbs, which is a more manageable amount for those on the keto diet. A quarter-cup of cherries is an even better option to stay in ketosis.

While cherries are a good source of nutrients, those on the keto diet might want to opt for more keto-friendly fruits like blueberries, strawberries, and raspberries, which are lower in carbs.

Cherries are rich in antioxidants

Cherries are a rich source of antioxidants and anti-inflammatory compounds, which may help to combat oxidative stress and reduce the risk of chronic diseases. Cherries contain a high concentration of plant compounds, including polyphenols, carotenoid pigments, and vitamin C, which are responsible for their many health benefits.

The anti-inflammatory and antioxidant compounds in cherries have been found to reduce inflammation and exercise-induced muscle pain, damage, and inflammation. In particular, tart cherry juice and concentrate have been shown to accelerate muscle recovery, decrease muscle pain, and prevent strength loss in athletes.

Cherries are also a good source of melatonin, a substance that helps regulate the sleep-wake cycle. Studies have shown that consuming cherries or drinking tart cherry juice can improve sleep quality and duration.

In addition to their antioxidant properties, cherries are packed with vitamins and minerals, including vitamin C, potassium, copper, manganese, and fiber. These nutrients provide additional health benefits, such as maintaining a healthy immune system and supporting digestive health.

Overall, the high antioxidant content of cherries makes them a nutritious and beneficial addition to a well-rounded diet.

They are a good source of melatonin

Cherries are a good source of melatonin, a sleep hormone that controls the body's internal clock and regulates sleep. Melatonin is produced naturally in the body by the brain's pineal gland and can also be taken as a supplement. Cherries are one of the only natural food sources of melatonin, making them a great snack for those experiencing insomnia or sleep difficulties.

Tart cherries, in particular, have been found to contain high amounts of natural melatonin and can aid sleep by increasing melatonin levels in the body. Studies have shown that consuming tart cherry juice or eating the fruit whole can lead to increased sleep time and improved sleep efficiency. The melatonin content in cherries is believed to be one of the reasons for their positive impact on sleep.

To maximize the sleep benefits of cherries, it is recommended to consume them about an hour before bedtime. Whether you choose to drink tart cherry juice or eat the fruit whole, portion control is important. A single cup of cherries contains around 19-24 grams of carbohydrates, so it is best to stick to smaller servings. Nutritionists suggest eating three to four cherries at a time or limiting consumption to a quarter or half cup.

In addition to their melatonin content, cherries offer various health benefits. They are rich in antioxidants, vitamins, and minerals, and can help reduce inflammation, improve brain function, strengthen the immune system, and protect the heart. Incorporating cherries into your diet, even in small amounts, can provide your body with valuable nutrients and promote overall health.

Cherries are a good source of vitamins and minerals

A cup of pitted sweet cherries has approximately:

• 19 grams of carbohydrates (7% daily value)
• 0.23 grams of fat (0% daily value)
• 2.5 grams of fiber (9% daily value)
• 1.24 grams of protein
• 15 milligrams of calcium (1% daily value)
• 0.42 milligrams of iron (2% daily value)
• 13 milligrams of magnesium (3-4% daily value)
• 260 milligrams of potassium (6% daily value)
• 8 milligrams of vitamin C (9% daily value)

In addition to the above, cherries also provide B vitamins, manganese, copper, magnesium, and vitamin K.

One cup (154 grams) of sweet, raw, pitted cherries provides:

• Vitamin C: 18% of the Daily Value (DV)
• Potassium: 10% of the DV
• Copper: 5% of the DV
• Manganese: 5% of the DV

These nutrients, particularly fiber, vitamin C, and potassium, benefit health in many ways. Vitamin C is essential for maintaining a healthy immune system and skin health, while potassium is needed for muscle contraction, nerve function, blood pressure regulation, and many other critical bodily processes. Cherries are also a good source of fibre, which helps keep the digestive system healthy by fuelling beneficial gut bacteria and promoting bowel regularity.

The bottom line is that cherries are a good source of vitamins and minerals, offering a range of health benefits that make them a valuable addition to a well-rounded diet.

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