Looking for a sweet and healthy treat? Look no further than 1 cup of pitted sweet cherries, whether in solids and liquids or juice pack, canned. With only 135 calories, these cherries are a delicious and nutritious choice for any time of day.

In addition to being low in calories, sweet cherries are also a great source of fiber and vitamin C. One cup contains 3 grams of fiber and 16% of the recommended daily intake of vitamin C. They also contain antioxidants and anti-inflammatory compounds that can have numerous health benefits.

In this article, we'll explore the nutritional breakdown of sweet cherries, their benefits for skin and immunity, the impact of canned versus fresh cherries, serving suggestions and recipes to try, varieties and availability, as well as some cautions and possible side effects.

Cherry Calories and Macronutrient Breakdown

One cup of pitted sweet cherries contains 135 calories, 1 gram of fat, 22 grams of carbohydrates, and 3 grams of fiber. It also contains 18 grams of sugar and 16% of the recommended daily intake of vitamin C. While sweet cherries do contain natural sugars, they are still lower in calories and sugar than many other fruits. Plus, their fiber content helps slow down the absorption of sugar, providing a steadier source of energy and preventing blood sugar spikes and crashes. Overall, sweet cherries are a great option for those looking to satisfy their sweet tooth while still maintaining a healthy diet.

Cherry Benefits for Skin and Immunity

Sweet cherries are packed with antioxidants and anti-inflammatory compounds that can support overall health and wellness. These compounds can help reduce inflammation throughout the body, which can be especially beneficial for those with chronic conditions like arthritis or heart disease. Sweet cherries may also have benefits for the skin. The antioxidants in cherries can help protect against UV damage and may even help improve skin tone and texture. Additionally, the vitamin C in sweet cherries can help support a healthy immune system, making them a great choice during cold and flu season.

Impact of Canned vs. Fresh Cherries

While fresh cherries are often preferred for their flavor and texture, canned cherries can be a convenient option for year-round enjoyment. However, it's important to pay attention to the ingredients in canned cherries. Many canned cherries are packed in syrup, which can add unnecessary sugar and calories. Look for cherries packed in their own juices or water instead. Additionally, canned cherries may lose some of their nutritional value during the canning process. Fresh cherries are always the best option for maximal health benefits.

Sweet Cherry Serving Suggestions

Sweet cherries are delicious on their own, but they can also be enjoyed in a variety of ways. Try adding them to a salad, smoothie, or yogurt parfait for a sweet and healthy boost. Sweet cherries can also be used in cooking and baking. Try making a cherry sauce for grilled chicken or pork, or use sweet cherries in a pie, cobbler, or tart. No matter how you enjoy them, sweet cherries are a versatile and tasty addition to any meal or snack.

Sweet Cherry Recipes to Try

If you're looking for some new ways to enjoy sweet cherries, here are a few recipe ideas to get you started: - Sweet cherry and almond smoothie: Blend 1 cup of pitted sweet cherries with 1 cup of almond milk, 1 tablespoon of almond butter, and some ice for a refreshing and nutritious smoothie. - Sweet cherry chicken salad: Combine cooked and shredded chicken breast with chopped sweet cherries, sliced almonds, and a mixture of Greek yogurt and honey for a tasty and protein-packed salad.

Sweet Cherry Varieties and Availability

Sweet cherries come in a variety of colors and flavors, including Bing, Rainier, and Lambert. They are typically in season during the summer months, but can often be found year-round in grocery stores. When purchasing fresh cherries, look for those that are plump, firm, and free of blemishes. They should have a shining, uniform appearance and a strong, sweet fragrance. Canned cherries are also widely available, but be sure to read the label carefully to check for added sugars and preservatives.

Cautions and Possible Side Effects

While sweet cherries are generally safe to consume, they may cause some side effects in certain individuals. Those with a history of allergies or sensitivities to cherries or other stone fruits should exercise caution when consuming sweet cherries. Additionally, sweet cherries contain high levels of sorbitol, a type of sugar alcohol that can cause digestive upset in some people when consumed in large amounts. If you experience bloating, gas, or diarrhea after eating sweet cherries, try reducing your portion size or consuming them in moderation. As always, it's important to consult with a healthcare provider if you have any concerns or questions about your diet or nutritional needs.

Sweet Cherry FAQs

Here are some commonly asked questions about sweet cherries: - Are sweet cherries low in sugar? While sweet cherries do contain natural sugars, they are still lower in calories and sugar than many other fruits. Plus, their fiber content helps slow down the absorption of sugar, providing a steadier source of energy and preventing blood sugar spikes and crashes. - Are canned cherries healthy? While canned cherries are a convenient option for year-round enjoyment, they may contain added sugars or preservatives. Look for cherries packed in their own juices or water to minimize added sugars.

How to Store Sweet Cherries Properly

Fresh sweet cherries should be stored in the refrigerator in a sealed container or plastic bag. They will last for 3-5 days when stored properly. To freeze sweet cherries, first wash and dry them thoroughly. Remove the stems and pits, and then place them on a lined baking tray. Freeze for 1-2 hours or until the cherries are firm and not stuck together. Then transfer them to a sealed container or freezer bag for longer storage. Canned cherries should be stored in a cool, dry place and used before their expiration date.

How to Incorporate Sweet Cherries into a Healthy Diet

Sweet cherries can be a great addition to a healthy and balanced diet. They can be enjoyed as a snack or used in a variety of recipes. Try incorporating sweet cherries into your breakfast by adding them to oatmeal or yogurt. For lunch, try using them as a topping for salads, sandwiches, or wraps. And for dinner, try making a cherry sauce for grilled chicken or pork, or using sweet cherries in a savory side dish like couscous or quinoa. No matter how you choose to enjoy them, sweet cherries offer a tasty and nutritious way to add some sweetness to your life.