How Many Cherries Can You Eat Each Day?

Juicy, sugary and a beautiful bright red color, with different shades depending on the variety, cherries are among the most loved fruits of the late spring season. Also appreciated for their countless beneficial properties, they are also true elixirs of well-being and beauty.

Refreshing and very sweet, they can be enjoyed plain, as a mid-morning or afternoon snack, or mixed with yogurt and muesli, for a healthy and nutritious breakfast, or even mixed with sweet doughs to create elegant and delicious loaf cakes, tarts and clafoutis. Combined with savory ingredients, such as cheeses, red and white meats and game, they surprise everyone with their tantalizing and original flavors.

As the famous proverb reminds us, that is, that "one cherry leads to another", once we start eating them we will not stop. But is there a maximum quantity beyond which it is better not to go? Can excessive consumption have side effects? Let's find out together.

Cherries: What is The Recommended Amount?

Cherries are an excellent source of vitamin C, a fundamental micronutrient for the well-being of our body, and potassium, essential for the regulation of blood pressure, nerve impulses and muscle function. Rich in polyphenols, in particular anthocyanins, plant pigments that give them their characteristic red color, they also perform an important antioxidant action.

Rich in water, diuretic and moderate in calories (they boast about 45 calories per 100 grams), they have a low glycemic index and are particularly suitable if you are following a low-calorie diet or if you suffer from insulin resistance; obviously, since it is always a fruit with a good quantity of simple sugars, you should never exaggerate in portions and frequencies.

The excellent fiber content makes them satiating and suitable if you suffer from constipation and intestinal irregularity. However, due to their content of polyols, or fermentable sugars, they can create problems associated with irritable bowel syndrome. Beyond people who suffer from this specific condition, and who should therefore further limit their consumption, there are obviously quantities to respect and not exceed (as with any other fruit).

To enjoy the benefits of these small, delicious fruits, without risking unpleasant side effects, it is preferable not to exceed a portion of about 150 grams, equal to a cup or 15-20 cherries (the portions can be one or two per day). It is important to underline that this is a fruit with significant quantities of sorbitol, with non-negligible laxative properties, especially if assimilated in excessive doses. So be careful not to overdo it.

Another suggestion is to buy them organic or from a trusted farmer or retailer: if you eat them with the peel, they are among the fruits most at risk of pesticide and phytosanitary residues.

What is The Best Time to Enjoy Cherries?

In this case it depends on each of us, on our habits, lifestyle and sensations associated with the consumption of fruit. Generally speaking, if you have a carbohydrate intolerance, suffer from insulin resistance or are following a low glycemic load diet, this should be eaten in moderation and far from meals.

Anyone who does not have particular problems can consume it with greater freedom, even at the end of lunch or dinner: in particular if the meal consists only of a protein source and a side dish of vegetables, seasoned with a drizzle of extra virgin olive oil. The correct fractionation of the individual macronutrients allows for a gentler modulation of the release of insulin, keeps blood sugar levels more stable and guarantees a more prolonged feeling of satiety.

Of course, the same thing applies to cherries as to any other fruit. We can eat them as a snack, combined with natural white yogurt, dark chocolate or dried fruit, to lower the glycemic load and make the snack much more satisfying.

They will also be great for breakfast, in porridge or overnight oatmeal, and, if we do not suffer from digestive problems, bloating or meteorism, even at the end of a meal. If we love sweet-salty contrasts, it is possible to add them to a salad of baby spinach, feta and almonds, enjoy them in a colorful and super creamy risotto or even use them to make a sauce to drizzle over roast pork or grilled fish.

If you suffer from constipation or abdominal swelling, then, we can think about cooking them in a pan with a little orange juice (or lemon) and some grated fresh ginger: we will thus obtain a quick compote to spread on a slice of toasted rye bread, together with some ricotta, or to use to garnish pancakes prepared with wholemeal oat flour, eggs or egg whites and a drop of vegetable milk.

With a well-known anti-inflammatory effect, cherries are also very useful in post-workout muscle recovery – therefore recommended after a good session in the gym – and, thanks to their excellent melatonin content, they help regulate the sleep-wake rhythm and improve the quality of sleep. So there's nothing better than a small bowl after dinner or an evening snack to complete with natural Greek yogurt and a handful of dark chocolate chips.