Brenda Khan
Bing cherries are a stone fruit from the Prunus genus. They are large, red, and sweet, and are the classic cherry used to top a sundae. But can you eat Bing cherries on the keto diet? The keto diet is all about minimizing carbs and upping fats to get your 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 means limiting carb consumption to 20 to 50 grams of carbs per day. So, can you eat Bing cherries and stay within this limit?
| Characteristics | Values |
|---|---|
| Carbohydrates | One cup of cherries contains 21-22 grams of net carbs. |
| Portion Size | It is recommended to eat 3-4 cherries at a time or a quarter to half cup. |
| Health Benefits | Cherries are high in anti-inflammatory antioxidants, fibre, vitamin C, potassium, and magnesium. They support a healthy gut, boost exercise performance and recovery, and may help reduce inflammation, exercise-induced muscle soreness, and lower blood pressure. |
| Keto-Friendly Alternatives | Raspberries, blueberries, strawberries, cucumbers, avocado, and keto cherry jam. |
| Bing Cherry Juice | Bing cherry juice is not keto-friendly due to its high carb and sugar content. |
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What You'll Learn
Bing cherry juice is not keto-friendly
A serving size of 100g of cherries has about 10 grams of net carbs, which is about half of the total daily maximum carbs that the average keto dieter consumes. Therefore, it is important to keep cherry servings to a small size when on a keto diet. While a cup of cherries contains 21-24 grams of carbs, an individual cherry has about 1.2-1.7 grams of carbs, so three or four cherries can be considered a safe amount for those on the keto diet.
Bing cherries are the classic cherry variety. They are large, red, and sweet. While bing cherries can be eaten in small amounts on the keto diet, bing cherry juice cannot. This is because the juice of several cherries will contain a high level of carbohydrates that will exceed the recommended daily maximum for those on the keto diet.
It is worth noting that the keto diet is flexible and can accommodate different levels of carb restriction. Some strict keto dieters opt for as few as 20 grams of carbs per day, while others allow up to 50 grams. Additionally, cherries are a rich source of antioxidants and nutrients like vitamin C, potassium, and magnesium, so they offer health benefits that may be worth including in one's diet. However, when it comes to bing cherry juice, the high carb count makes it incompatible with the keto diet.
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Bing cherries in moderation are keto-friendly
Bing cherries are the classic cherry. They are large, red, and sweet. While they are not as keto-friendly as other low-carbohydrate fruits like raspberries and blueberries, they can still be enjoyed in moderation while on a keto diet.
The keto diet is all about minimizing carbs and upping fats to get your body to use fat as a form of energy. Typically, keto dieters get about 60 to 75 percent of their calories from fat, 15 to 30 percent from protein, and 5 to 10 percent from carbs. This equates to a maximum of 20 to 50 grams of carbs per day, which can be difficult to manage when it comes to fruits, which tend to be high in carbohydrates because of their natural sugars.
Cherries are no exception, with one cup of cherries containing 21 to 22 grams of net carbs, most of which come from natural sugars. However, this works out to only about half of the total daily maximum carbs that the average keto dieter consumes. Therefore, as long as you watch your portion sizes, you can still enjoy cherries while on a keto diet. Nutritionists recommend sticking to three or four cherries at a time to keep your carb count low.
Bing cherry juice beverage, on the other hand, is not keto-friendly. It is a high-carb beverage that contains unhealthy ingredients like sugar, sodium benzoate, and acesulfame K, which can raise your blood sugar level and prevent you from reaching ketosis.
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Cherries are a good source of fibre, vitamins, minerals and antioxidants
Cherries are a good source of fibre, vitamins, minerals, and antioxidants, and they can be consumed as part of a keto diet, provided you watch your portion sizes.
Cherries are a stone fruit from the Prunus genus, and the most common types include Bing, Black, Maraschino, Montmorency, Morello, and Rainier cherries. Bing cherries are the classic variety: they are large, red, and sweet.
Cherries are high in anti-inflammatory antioxidants, which provide numerous health benefits. They are a good source of fibre, and they provide potassium and vitamin C. Cherries support a healthy gut and can boost exercise performance and recovery. They may also help reduce inflammation, exercise-induced muscle soreness, and lower blood pressure.
While the keto diet is typically very low-carb, with dieters aiming to consume no more than 20 to 50 grams of carbohydrates per day, it is still possible to include cherries in your diet if you enjoy them. A serving size of 100 grams of cherries has about 10 grams of net carbs, so this would be considered a small serving size for someone on the keto diet. Individual cherries have about 1.2 grams of carbs each, so you could have three or four cherries as a snack.
However, it is important to note that cherries are not as keto-friendly as other low-carbohydrate fruits like raspberries, blueberries, and strawberries. If you are aiming for a stricter keto diet of only 20 grams of carbs per day, it may be best to avoid cherries or limit yourself to a very small serving.
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Maraschino cherries should be avoided
While bing cherries are a classic cherry variety, typically used to top ice cream sundaes, maraschino cherries are not technically a type of cherry. Maraschino cherries are a sour mascarpone cherry that has been soaked in maraschino liqueur or syrup and are typically used for garnishing desserts and cocktails.
While cherries can be eaten in moderation on the keto diet, they are not as keto-friendly as other low-carbohydrate fruits like raspberries, blueberries, and strawberries. One cup of sweet cherries contains 21 grams of net carbs, while sour cherries have about 19 grams of carbs in the same amount. A serving size of 100g of cherries has about 10 grams of net carbs, which is about half of the total daily maximum carbs that the average keto dieter consumes.
Therefore, while bing cherries can be consumed in moderation on the keto diet, maraschino cherries should be avoided due to their high sugar and carb content.
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Cherries can help reduce inflammation
Cherries are a rich source of fibre, potassium, and vitamins A and C. They are also packed with anti-inflammatory compounds, which help protect our bodies from heart disease, diabetes, certain forms of cancer, and bowel disease. Cherries are also a good source of phytochemicals, which are associated with their colours. For example, the deep red Bing and Lapin varieties contain powerful antioxidants such as anthocyanins and flavanols that block the production of inflammatory proteins.
A study found that consuming two cups of sweet Bing cherries every day for two weeks reduced the primary blood marker of inflammation (CRP) by 10%. Consuming the same amount over four weeks reduced CRP levels by 25%. This is significant because lowering CRP levels reduces the risk of many inflammation-related health conditions, such as arthritis, gout, and muscle and joint pain.
Cherries are also a rich source of polyphenols, which have been linked to reduced inflammation. A study of 35,000 women found that consuming cherries and their relative, pears, was associated with a lower risk of death from heart disease. The high levels of phenolic compounds in cherries may be responsible for these anti-inflammatory benefits.
In addition to their anti-inflammatory properties, cherries have also been shown to reduce oxidative stress. This is due to their high content of antioxidants, which scavenge and neutralise free radicals in the body. By reducing oxidative stress, cherries can help protect against the development and progression of chronic inflammatory diseases.
Overall, cherries are a delicious and nutritious way to help reduce inflammation and protect against various health conditions. They can be enjoyed fresh, dried, or as juice, and can also be incorporated into a keto diet in moderation.
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Frequently asked questions
Bing cherries are not keto-friendly as they are high in carbohydrates. However, you can eat them in moderation while on a keto diet.
A cup of cherries contains 21-22 grams of carbohydrates. Considering that a keto dieter should eat no more than 20-50 grams of carbohydrates a day, you can eat 3-4 cherries or 1/4th of a cup.
Cherries are a good source of fibre, potassium and vitamin C. They are also rich in antioxidants and can help reduce inflammation, exercise-induced muscle soreness and lower blood pressure.
Yes, you can make keto-friendly cherry jam and cherry brownies. Bing cherry juice is not keto-friendly as it is a high-carb beverage.
