Right now, more than 1 in 3 American adults have prediabetes, and most of them don't even know it. If you're one of the millions of people trying to keep your blood sugar steady, you've probably heard "eat more berries" about a hundred times.
But there's a fruit that also works here, and it's probably not the one you'd guess: cherries. Cherries are lower on the glycemic index than most fruit, loaded with fiber, and packed with plant compounds that support heart health and calm inflammation in the body. As a dietitian, Gisela Bouvier, MBA, RD, LDN, recommends cherries for your blood sugar. In addition to their fiber content and their glycemic index, they also provide nutrients like vitamin C and potassium, she adds. Plus, they’re delicious!
Let's break down why cherries deserve a spot in your daily routine, and how to eat them in a way that keeps your blood sugar nice and steady.
Related: The Nut a Cardiologist Wants You to Start Eating Once a Day to Lower Risk of Heart Disease
Is Fruit Bad for Your Blood Sugar?
Fruit contains natural sugar, so it sounds like it should send your blood sugar soaring. But here's the thing: not all forms of sugar hit your bloodstream the same way. You can think of your blood sugar response like a wave pool versus a tidal wave. Some foods (like juice, soda, or candy) hit you with a big, sudden surge, AKA the tidal wave. Fruit, especially fruit with fiber, creates more of a gentle wave pool effect: a slower rise and a slower fall.
Fiber is one of three things that determine how slow and controlled that response is:
- Glycemic index (GI): This measures how quickly a food raises your blood sugar compared to pure sugar. Lower GI equals a slower rise and fall.
- Fiber: Fiber slows down how quickly sugar gets digested and absorbed into your bloodstream, which means less of a spike.
- What you eat your fruit with: Pairing fruit with protein or fat also slows digestion even further and keeps your energy levels stable after eating.
How Cherries Specifically Support Your Blood Sugar
Let's break down what's actually happening inside that cup of cherries.
“One cup of sweet cherries has 25 grams of carbohydrates, but also includes 3 grams of fiber and is loaded with antioxidants to help protect the body against oxidative stress and inflammation,” explains Kelsey Kunik, RD.
They're low on the glycemic index
Remember, glycemic index measures how quickly a food makes your blood sugar rise. Cherries sit in the 20 to 25 range on the glycemic index. Compared to, say, tropical fruits which are higher in sugar and low in fiber, this is one of the lower GI scores for fruit.
While cherries are a low-glycemic fruit, they do still contain carbohydrates and natural sugars, so enjoying them in moderate portions, ideally 1/2 to 1 cup at a time, along with a source of protein, can help minimize their immediate impact on glucose levels, Kunik advises.
They're a good source of fiber
Those 3 grams of fiber per cup might not sound like much, but it plays a big role. One serving brings one-eighth of your daily fiber needs! We know that fiber slows digestion down, which in turn helps you feel full. Plus, it blunts how quickly the natural sugar in cherries reaches your bloodstream.
They're rich in antioxidants
Anthocyanins are a type of antioxidant that is found in the deep red-purple plant pigments that give cherries their color. Beyond looking pretty, these compounds help protect your cells from everyday wear and tear (also called oxidative stress). Some research also suggests anthocyanins may support how well your body responds to insulin, the hormone in charge of moving sugar out of your blood and into your cells.
They come with a heart-health bonus
Blood sugar and heart health are closely connected, so it's worth noting that cherries have also been studied for their anti-inflammatory effects, which matter for long-term cardiovascular health too. These compounds help blood vessels relax and function better to calm down inflammatory markers that are associated with heart disease, and may even help improve cholesterol and triglyceride levels.
Easy Ways to Add Cherries to Your Day
Cherries are a low-effort fruit. Here are some simple ways to work them in, all paired with a bit of protein and high-fiber foods to keep your blood sugar happy:
- Stir them into a yogurt bowl: Greek yogurt plus cherries plus a sprinkle of nuts or seeds is a perfect blood-sugar-friendly combo.
- Fold them into overnight oats: A small handful adds natural sweetness without added sugar for breakfast.
- Eat them straight from the bag: Pair with a handful of almonds or a cheese stick for an easy grab-and-go snack.
- Toss them into a salad: Cherries add a natural sweetness that pairs well with something like a spinach salad with chicken and goat cheese.
- Blend them into a smoothie: With Greek yogurt or protein powder, milk, and a handful of spinach for extra staying power.
- Keep a bag of frozen cherries on hand: They're just as nutritious as fresh, and they're great blended into smoothies or thawed and spooned over cottage cheese.
More Blood Sugar Friendly Fruits
- Apples: Around 4 to 5 grams of fiber per apple, and the skin is where most of it lives. Pair with a little peanut butter for extra staying power.
- Pears: Similar to apples, with a good fiber punch (about 6 grams per medium pear) that helps slow down sugar absorption.
- Grapefruit: Low glycemic index and high in water content, which helps dilute its natural sugars. A great option if you want something juicy and refreshing.
- Peaches and plums: Lower-sugar stone fruits with a smaller glycemic impact than tropical fruit.
- Kiwi: Small but mighty in the fiber department, plus a good source of vitamin C.
The Bottom Line
If you’re watching your blood sugar, you don’t have to cut out natural sources of sugar like fruit. Choose fruits that are a good source of fiber, have a low GI score, and pair them with foods that slow down absorption like protein to create a nice controlled steady blood sugar wave instead of a tidal wave. Cherries are naturally sweet, low on the glycemic index, and high in fiber. Plus, they’re rich in antioxidants that support both blood sugar and heart health.
Sources
- Centers for Disease Control and Prevention. About the prediabetes risk test. Accessed August 10, 2026.
- Carvalho F, Varges A, Lahlou RA, et al. Effects of Cherry Consumption on Metabolic Health: A Pilot Clinical Study on Healthy Adults. Int J Mol Sci. 2025;26(18):8891.
- Faienza MF, Corbo F, Carocci A, et al. Novel insights in health-promoting properties of sweet cherries. J Funct Foods. 2020;69:103945.
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