This low-calorie slimming fruit is safe for diabetics to eat! It’s the perfect time to eat it now

What fruit should you not miss in May? Cherries are definitely on the list! Recently, large and sweet domestic cherries have begun to be put on the market in batches, and are welcomed by many consumers. In the future, cherries will be put on the market in large quantities, and the price is expected to be much cheaper.

What nutrients does cherries have? Does eating cherries really make you get angry? It's cherry season again! Today, let's talk about what you need to know about eating cherries~

Eat cherries regularly

Good for heart health?

The reason why cherries are popular is not only because they are juicy and sweet, but also because they are said to promote heart health. Therefore, cherries are also known as the "fruit of the heart." Some research results at home and abroad have indeed found some possible evidence for this.

The most commendable thing about cherries in nutritional research related to the heart and blood vessels is their strong antioxidant properties. The strong antioxidant properties can play a positive role in protecting the human cardiovascular system from damage caused by free radicals. In addition, they can also play a protective role in other aspects of damage caused by free radicals to the human body, such as anti-inflammatory, anti-aging, and prevention and auxiliary improvement of some cancers.

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A randomized controlled study found that tart cherry juice had a positive effect on improving systolic blood pressure and LDL cholesterol in the elderly. At the end of the study, those elderly people who drank a certain amount of tart cherry juice every day generally showed a decrease in LDL cholesterol levels and systolic blood pressure.

Although the researchers also pointed out at the end of the article that due to the small sample size, this conclusion needs further research. However, the changes that occurred in the subjects after drinking tart cherry juice are undoubtedly good news for preventing and improving cardiovascular disease.

In addition, studies have found that cherries have excellent antioxidant effects in animal experiments and have an improving effect on the pathological changes caused by oxidative stress in diabetic patients. Intake of a certain amount of cherries can help maintain normal vascular function and reduce the incidence of liver complications, and overall reduce the risk of metabolic disorders caused by diabetes. Therefore, it can delay vascular lesions related to diabetes.

Overall, eating cherries to "nourish the heart" may indeed make sense. But we need to remind everyone that food and health products cannot replace medicine. If you have been diagnosed with a heart disease, you must follow the doctor's advice and take medicine. Do not stop taking medicine without authorization because of eating health foods, or regard foods with certain health benefits as a "hope" to prevent and treat diseases.

Four nutritional values ​​of cherries

In fact, in addition to possible benefits in preventing and improving cardiovascular diseases, cherries have many other advantages.

1. Low in calories

First of all, the calories in cherries are very low among all fruits. The calories in 100 grams of cherries are only 46 kcal, which is 50% of the calories in the same weight of bananas (93 kcal/100 grams). This is very friendly to friends who like to eat sweet fruits but are afraid of consuming too many calories!

At the same time, the glycemic index of cherries is also low, at 22, which is a low-glycemic index fruit, lower than common fruits such as apples (36), pears (36), peaches (28), strawberries (40), and grapes (43). This is also very helpful for controlling blood sugar levels and preventing blood vessel damage caused by high blood sugar. Therefore, even friends who need to control their weight or have diabetes can enjoy the delicious taste of cherries with peace of mind.

2. High Potassium Content

Secondly, cherries have a high potassium content. The potassium content of cherries is 232 mg/100 g, which is not inferior to bananas, which are recognized as a potassium supplement expert (the potassium content of bananas is 256 mg/100 g). Considering that cherries have much lower calories than bananas, they are undoubtedly a good choice for potassium supplementation and blood pressure reduction. This advantage may be one of the reasons why cherries can prevent and improve cardiovascular diseases.

3. Strong antioxidant effect

Third, polyphenolic compounds in cherries, such as anthocyanins and quercetin, have strong antioxidant effects, which help to fight inflammation, enhance human immunity and prevent cancer. These antioxidants can also indirectly help regulate blood sugar and blood uric acid levels by promoting blood circulation, reducing the activity of starch digestive enzymes, and slowing down the absorption of sugar.

Studies have also found that due to its powerful anti-inflammatory effect, cherries can help relieve the redness, swelling, heat and pain caused by inflammation in muscles and joints, such as muscle damage after strenuous exercise. Some athletes take cherry-related products after exercise, which can significantly reduce body stress and inflammatory response, and improve muscle and joint discomfort after the game.

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4. Improve Sleep

Fourth, cherries can help improve sleep. Cherries not only contain melatonin, a substance that can directly improve sleep, but also contain a relatively rich amount of tryptophan, which is an important raw material for making serotonin (5-hydroxytryptamine). Serotonin plays an important role in regulating sleep, mood, and emotional disorders in the human body.

For modern people who are under great pressure in life and work, lack of sleep, prone to depression, and may face emotional problems, eating cherries or drinking cherry juice may help the above symptoms to a certain extent. Some studies have shown that eating cherries can improve the sleep quality and anxiety of subjects; other studies have found that cherries also have a certain effect on improving human cognitive function.

These two rumors about cherries

Don’t believe it anymore!

There are many popular sayings about cherries, some of which are even contradictory. For example, some people say that "eating cherries can replenish blood", while others say that "pregnant women cannot eat cherries". We might as well trace the source and take a closer look to see which of these sayings are true or false.

Although cherries look bright red, the saying "like cures like" does not apply to them. The iron content of cherries is only 0.4 mg/100 g. Not only is it far from red meat, such as lean pork (3 mg/100 g), but also because the iron in cherries is non-heme iron, it will be affected by phytic acid and oxalic acid in plants, and the absorption rate is also low.

At the same time, the content of folic acid and vitamin B12 in cherries is not high. In terms of folic acid, it is not as high as various green leafy vegetables and citrus fruits such as strawberries; in terms of vitamin B12, it is not as high as animal meat and offal. Therefore, in addition to iron deficiency anemia, cherries are unlikely to play any role in other types of anemia, such as megaloblastic anemia caused by folic acid or vitamin B12 deficiency.

If you really want to supplement iron, you should just eat foods that are rich in iron and have high iron absorption rates, such as red meat, animal liver, etc.

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As for the rumor that "pregnant women cannot eat cherries", it probably originated from the rumors that "eating cherries will cause sore throat" and "cyanide in cherry pits may cause poisoning".

In fact, as long as you have read the previous content, you will understand that cherries are not only low in calories, but also low in glycemic index, which is also very suitable for women who are worried about high blood sugar during pregnancy. The so-called "heat" symptoms, such as dry mouth, constipation, etc., will not appear when eating cherries in moderation. After all, cherries are rich in water content and low in sugar content. In addition, cherries are rich in pectin, which not only replenishes water, but also promotes bowel movements.

As for the rumor that cherry pits contain cyanide that can cause poisoning, there is no need to worry. Previous articles have debunked the rumor (Will eating 5 cherries cause poisoning? Experts warn...). As long as we avoid eating a large number of fruit pits at one time when eating these fruits (and we have to bite through the hard shell to eat the kernel inside, such as bitter almonds), there will be no risk of poisoning.

Okay, hurry up and pick the cherries. If you’re late, they’ll be crushed by the cherries!

References

[1]Budak, NH Bioactive components of Prunus avium L. black gold (red cherry) and Prunus avium L. stark gold (white cherry) juices, wines and vinegars. J Food Sci Technol 54, 62–70 (2017).

[2]Sheau C. Chai, Kristina Davis, Regina S. Wright, Marie F. Kuczmarskia and Zugui Zhangc. Impact of tart cherry juice on systolic blood pressure and low-density lipoprotein cholesterol in older adults: a randomized controlled trial, Food & Function, Issue 6, 2018.

[3]Van der Werf, R., Walter, C., Bietiger, W. et al. Beneficial effects of cherry consumption as a dietary intervention for metabolic, hepatic and vascular complications in type 2 diabetic rats. Cardiovasc Diabetol 17, 104 (2018).

[4]Levers, K.; Dalton, R.; Galvan, E.; Goodenough, C.; O'Connor, A.; Simbo, S.; Barringer, N.; Mertens-Talcott, SU; Rasmussen, C.; Greenwood, M.; et al. Effects of powdered Montmorency tart cherry supplementation on an acute bout of intense lower body strength exercise in resistance trained males. J. Int. Soc. Sports Nutr. 2015, 12, 41.

[5]Kelley, DS; Adkins, Y.; Laugero, KD A Review of the Health Benefits of Cherries. Nutrients 2018, 10, 368.

[6]Garrido, M.; Espino, J.; Gonzalez-Gomez, D.; Lozano, M.; Barriga, C.; Paredes, SD; Rodriguez, AB The consumption of a Jerte Valley cherry product in humans enhances mood, and increases 5-hydroxyindoleacetic acid but reduces cortisol levels in urine. Exp. Gerontol. 2012, 47, 573–580.

[7]Lamport, DJ; Saunders, C.; Butler, LT; Spencer, JP Fruits, vegetables, 100% juices, and cognitive function. Nutr. Rev. 2014, 72, 774–789.

Author: Wang Lu, registered dietitian

Review | Ruan Guangfeng, Deputy Director of Kexin Food and Health Information Exchange Center