Cherries, Frozen – A Low Glycemic Delight

Frozen cherries are not only a delicious treat but also a smart choice for those monitoring their blood sugar levels. With their vibrant color and sweet-tart flavor, these frozen fruits offer numerous health benefits while maintaining a low impact on blood glucose.

Glycemic Index and Glycemic Load

Cherries, when frozen, have a remarkably low Glycemic Index (GI) of 22, placing them firmly in the low GI category. Foods with a GI below 55 are considered low glycemic options, making frozen cherries an excellent choice for those following a low-glycemic diet.

The Glycemic Load (GL) of frozen cherries is only 3.1 per 100g serving. This low GL indicates that consuming a standard portion of frozen cherries will have minimal impact on blood sugar levels, making them suitable for people with diabetes or those managing their carbohydrate intake.

Nutritional Breakdown

A 100g serving of frozen cherries provides:

• Calories: 71 kcal
• Protein: 1.04g
• Fat: 0.19g
• Carbohydrates: 16.2g
• Fiber: 2.1g
• Sugar: 13.9g
• Net Carbs: 14.1g

Health Benefits of Frozen Cherries

Despite their sweet taste, frozen cherries have a minimal impact on blood sugar levels. Their low fat content (less than 0.2g per serving) makes them a heart-healthy option, while the 2.1g of fiber contributes to digestive health and helps slow the absorption of sugars.

The relatively low calorie count (71 kcal per 100g) makes frozen cherries a satisfying treat that can be enjoyed without derailing calorie-conscious eating plans.

How to Include Frozen Cherries in Your Diet

Frozen cherries maintain most of the nutritional benefits of fresh cherries and can be used in numerous ways:

• Blend into smoothies for natural sweetness without added sugars
• Thaw slightly and enjoy as a refreshing snack
• Add to overnight oats for a low-glycemic breakfast
• Use as a topping for yogurt or cottage cheese
• Incorporate into baked goods as a substitute for higher GI sweeteners

Who Should Consider Frozen Cherries

With their low GI and GL values, frozen cherries are particularly beneficial for:

• People with diabetes or insulin resistance
• Those following low-glycemic diets
• Anyone seeking to reduce added sugars in their diet
• People looking for nutritious, convenient snack options

The modest net carbs content (14.1g per 100g) means that even those on lower-carbohydrate diets can typically incorporate reasonable portions of frozen cherries into their meal plans.

Conclusion

Frozen cherries represent an excellent balance of flavor and nutrition with minimal glycemic impact. Their GI of 22 and GL of 3.1 make them a smart choice for blood sugar management, while their nutrient profile offers benefits beyond just their low glycemic status. Consider adding this versatile frozen fruit to your regular rotation of low-glycemic foods.