Cherry Juice Has Benefits and Drawbacks

Blood sugar concerns don’t exist in a vacuum. People with blood sugar concerns can have various other health concerns they wish to address. That’s why we like to write about so many topics on our blog. We want to be a helpful partner in our customers’ health journey. The problem is that sometimes something that can help one concern may not benefit another.

A new study is praising cherry juice for helping arthritis and gout. Many people suffer from joint inflammation, especially as they age. It’s great to hear of different natural ways to help manage symptoms. Cherries are rich in polyphenols that are antioxidants and have anti-inflammatory properties. Tart cherry juice is a much better source of polyphenols than sweet cherry juice.

Tart cherry juice can help arthritis, heart disease and prevent cancer. Many studies have found health benefits of the juice. Tart cherries also contain melatonin and can aid sleep. And their ability to fight inflammation has been shown to help marathon runners recover from races. Some people who drink it can experience an upset stomach or intestinal discomfort.

But, one serving of tart cherry juice with 130 calories has 32 grams of carbs and only 0.96 grams of fiber. That’s not surprising. Juice usually doesn’t contain fiber. However, pushing it as a cure-all is a bad idea. Consuming that many carbs with no fiber isn’t healthy for people with blood sugar concerns.  

Eating actual cherries can be very healthy and help people with blood sugar concerns avoid spikes. When a person eats cherries, they don’t get a massive concentration of the juice. There are approximately 100 cherries in one ounce of tart cherry juice.

A cup of sweet cherries, pitted, has 25 grams of carbs. One cup of tart cherries has 19 grams. Generally speaking, tart cherries are better for cooking than snacking because they are very sharp. Eating half a cup of sweet cherries shouldn’t be a problem for people with blood sugar concerns. It also might not help you reap the arthritis pain-relieving benefits this new study boasts of. Including more cherries in your diet could be a great way to enjoy more fruit. With fiber, their carbs shouldn’t upset your blood sugar. As they contain polyphenols and melatonin, they may provide the same benefits as the juice but not in the same pronounced way.

Tart cherry also comes in a supplement. If you’re interested in the anti-inflammatory health benefits of the fruit but don’t want to upset your blood sugar by drinking juice, that may be your best option. As always, speak to your doctor before making any changes to your healthy routine.  

Banner image: Nicholas Barbaros via Unsplash

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