Cherry Carbs And Keto: Friend Or Foe?

Cherries are a nutritious, sweet treat that can be enjoyed as part of a balanced diet. But how many carbs do they contain, and are they suitable for a keto diet?

A single cup of cherries (approximately 138g) contains 22 grams of carbohydrates, which is a relatively high amount. Most of these carbs come from natural sugars, and cherries also contain 3 grams of fibre.

The keto diet is a high-fat, low-carb lifestyle, where dieters get about 70% of their daily calories from fat, forcing their bodies into ketosis or fat-burning mode. This means that only about 10% of daily calories can come from carbs, which usually equates to 20-30 grams of carbohydrates per day.

So, can you eat cherries on a keto diet? The answer is yes, but in moderation. A half-cup serving of cherries will allow you to enjoy the fruit while staying in ketosis, but you'll need to severely limit carbs from other food sources.

Cherries are keto-friendly in moderation

Cherries are a nutritious, sweet treat that can be enjoyed as part of a keto diet—in moderation.

The ketogenic diet is a high-fat, low-carb lifestyle that aims to force the body into ketosis, or fat-burning mode. This means that only 10% of your daily calories can come from carbohydrates. Most dietitians recommend eating no more than 20-30 grams of carbohydrates per day, which can make eating fruit—which tends to be high in natural sugars—on the keto diet difficult.

However, a half-cup serving of cherries contains only 10 grams of carbohydrates, making it possible to enjoy this antioxidant-rich fruit and stay in ketosis. Cherries have been shown to help reduce inflammation, exercise-induced muscle soreness, and lower blood pressure. They are also a good source of vitamin C, calcium, iron, magnesium, and potassium.

While cherries can be a healthy addition to a keto diet, it's important to limit your intake. A single cup of cherries contains 22 grams of carbohydrates, which could quickly take you out of ketosis. In addition, because cherries are high in FODMAPs (a form of carbohydrate that can trigger flare-ups for people with IBS), those with a sensitivity to FODMAPs may need to avoid cherries and other stone fruits.

So, if you're following a keto diet and craving some fruit, cherries can be a great option—just be sure to stick to a small serving and account for the carbs in your daily total.

A cup of cherries contains 22 grams of carbs

On the keto diet, it is recommended that only 10% of your daily calories come from carbs, which equates to 20-30 grams of carbohydrates per day. This means that a cup of cherries would exceed the recommended daily carb intake. However, if you really want to include cherries in your keto diet, you could eat a smaller serving. A half-cup of cherries would allow you to enjoy the fruit while staying in ketosis.

Cherries are a rich source of antioxidants and have been shown to help reduce inflammation, exercise-induced muscle soreness, and lower blood pressure. They are also a good source of vitamin C, calcium, iron, magnesium, and potassium.

Cherries are a good source of vitamins and minerals

Vitamin C is a powerful antioxidant that can help to mitigate cancer-causing oxidative damage. It is also associated with a reduced risk of lung cancer in smokers. Meanwhile, potassium helps to maintain healthy blood pressure and encourages a healthy metabolism.

Cherries are also a source of calcium, which is important for bone health, and magnesium, which plays a role in regulating blood sugar levels and blood pressure. In addition, cherries contain iron, which is essential for carrying oxygen in the blood, and folate, which is important for pregnant women to reduce the risk of neural tube defects in their babies.

The vitamin and mineral content of cherries makes them a nutritious food choice, offering a range of health benefits. They are a good example of how fruits can provide essential nutrients and support overall health and well-being.

Cherries are anti-inflammatory

Cherries are a rich source of fibre, potassium, and vitamins A and C. They are also a standout among the most potent anti-inflammatory foods. Cherries can help manage chronic inflammation, a risk factor for heart disease, joint pain, and other maladies.

Deep red cherries, including Bing and Lapin varieties, contain more than a dozen unique beneficial nutrients. They get their deep red hue from powerful antioxidants such as anthocyanins and flavanols, which block the production of inflammatory proteins.

One study found that consuming 2 cups of sweet Bing cherries per day for 2 weeks reduced the primary blood marker of inflammation (CRP) by 10%. Consuming cherries daily for 4 weeks reduced CRP levels by 25%. This can significantly reduce the risk of many inflammation-related health conditions.

Newer research shows that cherries can alleviate symptoms associated with inflammation-related conditions such as arthritis, gout, and even muscle and joint pain following exercise. The benefits are consistent for fresh, dried, and juiced cherries. Several studies have shown cherries and cherry-derived products to be as effective in reducing inflammation as over-the-counter, non-steroidal anti-inflammatory drugs.

While most cherry research has focused on tart cherries, newer research confirms similar health benefits from sweet, fresh cherries, including the popular Bing variety.

The anti-inflammatory and antioxidant compounds in cherries may speed up recovery after exercise and protect muscle function if consumed for several days before exercising. A study of 13 men who performed intense resistance exercises demonstrated that consuming 500 mg of tart cherry extract daily for 7 days before exercise reduced markers of muscle and heart damage compared to a placebo.

Tart cherry juice may also benefit non-athletes. A 2018 study of 20 active women found that drinking 2 ounces of tart cherry juice twice daily for 8 days after completing sprint exercises reduced muscle damage and soreness compared to a placebo.

The anti-inflammatory properties of cherries may also provide needed relief for people with arthritis. Studies show that cherries can help reduce the pain and stiffness that come with arthritis and other joint pain disorders.

Cherries can be eaten fresh, frozen, dried, or canned

Cherries can be enjoyed in a variety of ways, including fresh, frozen, dried, or canned. Each preparation method offers its own unique taste and texture, making cherries a versatile ingredient in various dishes.

Fresh cherries are best enjoyed during their peak season in hot summer months. When buying fresh cherries, look for shiny and firm fruits with green stems still attached. Avoid those with damage, mold, or shriveling. To ensure their longevity, refrain from washing cherries until you're ready to eat them, and store them uncovered in the coldest part of your refrigerator.

Frozen cherries are a convenient option when fresh cherries are not in season. They can be purchased year-round from most grocery stores and retain the nutritional benefits of fresh cherries.

Dried cherries are a more concentrated source of nutrients and have a higher sugar and carb count by weight. They can be a great addition to dishes like oatmeal or trail mix, providing a burst of flavor and texture.

Canned cherries, often found in the form of maraschino cherries, are preserved in a sweet syrup. While they may have a higher glycemic index due to added sugars, they can still be enjoyed as a dessert ingredient or topping.

Regardless of their preparation, cherries offer numerous health benefits. They are a good source of vitamins and minerals, including vitamin C, potassium, calcium, magnesium, iron, and folate. Cherries are also known for their antioxidant and anti-inflammatory properties, which can help reduce the risk of cancer and support memory function.

When incorporating cherries into a keto diet, moderation is key. A half-cup serving of cherries contains approximately 8 grams of carbohydrates, making them a better option than many other fruits. However, it's important to note that the recommended daily carb intake on a keto diet is typically around 20-30 grams, so be mindful of your overall carb intake when including cherries in your meals or snacks.

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