Consuming cherry juice is believed to provide many advantages. It can help reduce inflammation, weight loss more restful sleep, improved cardiovascular health The list goes on.
There is evidence that supports the claims of these scientists but not every study is conclusive. But, the antioxidants present from cherries are believed to be anti-inflammatory, and have beneficial properties for health.
Here’s the problem. The juice of cherries (even sweet cherry juice) is quite high in sugar. If you’re following a keto diet, then drinking this juice can easily sabotage your keto goals.
What are the benefits to health of cherries? Can you find keto-friendly alternative for the juice of cherries? If you do absolutely require cherries what should you do with cherries? Find out more here.
What exactly is Cherry Juice?
Fruits are of course fruits. In terms of science, they’re part of the Prunus genus. Prunus.
The most frequently consumed cherries include:
- Wild or sweet cherries ( Prunus Avium )
- Sour, tart or montmorency cherries ( Prunus Cerasus )
A majority of people serve the sweet cherries freshly picked or consume them in freeze-dried juices, frozen mixtures or in frozen mixtures.
The tart cherry juice, in fact, has created an abundance of interest over the last few years. Researchers have found a variety of health benefits associated with eating tart cherries, mainly because of their antioxidant levels.
Antioxidants in Cherries
In order to understand how having cherries in your diet can have health benefits is to learn something concerning antioxidants. (More specifically, it’s a part of the antioxidants known as polyphenols).
There’s a good chance you’ve heard about the saying “eat all the colors of the rainbow.” The term “rainbow” refers to plant compounds that are colorful including yellows, reds purples, blues, greens and oranges that can provide benefits for the creatures that eat them.
They are referred to as polyphenolic compounds , or polyphenols in shorter. Resveratrol is one of the grapes that is an example of a polyphenol. Oleuropein in olive oil is an organic polyphenol. Tannins in tea and coffee are also polyphenols.
Tart cherries are incredibly rich in polyphenols. [*]. The polyphenols that are found in them include the following: anthocyanins and quercetin isorhamnetin and kaempferol. They also contain ne acid, chlorogenic acid and p-coumaric acid.
Find the ideal keto snack and supplements to meet your individual objectives
Why should you eat antioxidant polyphenols? Since polyphenols aid in the body’s ability to reduce the risk of developing diseases and accelerating age-related oxygenative stress.
This is done, partially, by the reduction of the levels of reactive oxygen species (ROS). Cells produce ROS which is a type of free radical as a result from normal metabolism.
A high level of ROS which can lead to inflammation, oxidative stress weight gain, Alzheimer’s disease, faster the aging process, as well as every other chronic disease that comes with age* *.
Polyphenols may aid. Many of the advantages of cider cherries tart, scientists think, stem from the antioxidant polyphenols in the cherry.
We’ll be able to explain these benefits in the near future But first, an overview of the cherries’ nutritional facts. It’s clear that cherries may be a source of polyphenols but isn’t the most keto-friendly food.
The Nutrition Facts of Cherry Juice
If you’re keeping track of the macronutrients as well as micronutrients in your diet well, you’re doing great. It’s crucial to understand the foods you’re feeding your body.
To keep that in mind this is the nutritional profile for 1 cup of sweet cherry juice (not the sweet juice) taken directly out of the USDA database* The following is the nutritional profile of tart cherry juice:
You can clearly see that the tart cherry juice (like the majority of fruit juices) is very high in carbs in the majority of carbohydrates being sugar-based. Additionally, because you’re talking about juice (not the whole fruit) it doesn’t contain any in the blood sugar stabilizing fibers in the bottle.
Due to their high fibre content, whole tart cherries are low in glycemic. The juice of tart cherries, however it isn’t.
This is the deal. If you’re following a low-carb ketogenic diet (less than 20 grams of net carbohydrates per day) 1 cup of cherry juice will push you to the daily limit of carbs.
However, there’s good positive news for the cherries. Learn more about the health benefits of the cherries, and more keto-friendly methods to gain vital antioxidants.
7 Advantages of Cherry Juice and Keto-friendly Swaps
The juice of cherries isn’t keto-friendly However, research has observed health benefits from controlled supplements. Cherry juice tart is high in sugar, indeed, however they’re also rich in polyphenols.
It’s good to know that cherries aren’t the sole source of polyphenols in the diet. Nature is awe-inspiring in her wisdom. has provided us with a vast range of foods that are antioxidant rich to select from, many are keto-friendly. Continue reading.
#1 Cherry Juice to Lose Weight
The sole evidence to suggest that cherries stimulate fat loss is a study from 2009 conducted on rats. [*]. The researchers gave obese Zucker rats with tart cherries over 90 days. (Zucker rats are, in fact tend to be particularly susceptible to gain weight).
Researchers speculated that anthocyanins, which is a type of polyphenols present in tart cherries could reduce oxidative stress and enhance Zucker rats’ metabolism. Likely in the 90-day period, tart cherry rats showed lower belly fat levels more sluggish, less inflammation, as well as more metabolically active genes.
Do you think this applies to human beings? It’s hard to know. It’s hard to say. Zucker rats were very unhealthy in the beginning It’s also possible that any food with antioxidants would help them shed belly fat.
In particular, research studies demonstrate the addition of EGCG -the polyphenol in green tea aids in losing weight for rats.
However, unlike tart cherry juice, EGCG also shows promise for weight loss among people. [*]. Similar to coffee, possibly due to its coffee’s caffeine content [*].
KETO SWAP: To get an energizing drink that is rich in polyphenols and supports weight reduction (and does not cause you to fall off keto) avoid the cherry juice that is tart. Consider Green tea, or even coffee in place.
#3: Cherry Juice for Better Sleep
Small studies have found that drinking tart cherries helps to sleep better. How? Most likely because tart cherries have melatonin in them, which is your sleep hormone. [*].
In a double-blind controlled study the researchers administered 20 subjects either tart cherry or placebo juice concentrate. Then, they measured sleeping patterns using questionnaires as well as the actigraphy method. (Actigraphy can be a shaky method to track sleep stage).
Results? Comparing to placebo, the cherry juice supplements increased melatonin production in the morning, sleep time, as well as the efficiency of sleep (fewer awakens )[* *].
A further study of the cherry juice for older individuals with insomnia was not as encouraging. [*].
The researchers found that “effect size was moderate, with some instances being minimal” in terms of sleep quality in terms of sleep latency, efficiency, and sleep , even though certain benefits were found to insomnia. Researchers, however, mention that cognitive-behavioral treatment to treat insomnia (CBTI) could be more efficient.
To help you sleep better:
Increase daytime brightness and limit nighttime light particularly blue light emanating from screen
Keep your bedroom under 70 degrees
Be sure to check your email before you go to bed
- Take a daily dose of between 400 and 500 milligrams magnesium glycinate* *
If you are suffering from severe sleep disorders, you should consider CBTI* [*].
3. Cherry Juice for Heart Health
Heart disease is a result of a variety of biochemical reactions, such as blood lipids and inflammation, the oxidative stress process, elevated blood pressure and many other causes. Berries that are rich in antioxidants, such as tart cherries, can boost these markers in some groups.
Research has shown how twelve weeks of tart cherries supplementation can lower blood pressure and LDL cholesterol levels for the elderly.
Researchers from the same group found that the supplementation regimen reduces levels of C-reactive protein (CRP) and the oxidized LDL — which are both connected to a greater likelihood of developing atherosclerosis (heart disease)(heart disease)* [*].
However, it’s not only tart cherries that can help. Other fruits have the same effects against heart disease risk factors: LDL, oxLDL, inflammation and the oxidative stress.
The berries boost the production of nitric Oxide (which enhances the flow of blood) as well as reduce inflammation (which stops arterial plaques in the formation)They also reduce inflammation (which helps prevent the formation of arterial plaques).* *.
KETO SWAP In order to protect yourself from cardio with no sugar content, consume very small portions of fruits berries such as cherry tarts, chokeberries blueberries, raspberries, and the cranberries.
#4 The Cherry Juice is a great remedy for Gout.
Gout is a type of arthritis that is caused by high levels of uric acid present in the blood. The tart cherries, as demonstrated, may lower the level of uric acids and decrease the likelihood of having a an attack of gout. The researchers believe that this effect is partly triggered by cyanidin the purple polyphenol that is found in tart cherries.
A study found that the tart cherry juice supplements decreased both uric acids and CRP (a sign of inflammation) and another study showed that cherries decreased the plasma Urate (a type of uric acid) for healthy women who were between 22 and 40 years old. [*][*]. These findings suggest that you could decrease the chance of getting Gout through the consumption of cherries.
Studies on observation support this idea. A group of researchers followed 633 individuals for a full year, and discovered that “cherry consumption was associated with less risk of developing Gout attacks “[* [.
There isn’t any solid evidence however that cherries help prevent the development of gout. This is just a way of saying that, regardless of the reason, those who eat more fruits have lesser attacks from gout. This could be due to the cherries or might be something elseor healthier eating habits.
KETO SWAP Aim to drink coffee, take vitamin C, and exercising to decrease your risk of developing gout. [*][*]. Do not drink cherry juice as the consumption of fructose can trigger uric acid production. [*]. In addition, ketogenic diets for long periods are believed to lower the risk of gout however more study is required. [*].
#5 Cherry Juice for Potassium
It is important to remember that 1 cup of cherries has 433 milligrams potassium. The RDA for potassium in males and females who are 19 or older are 3400 and 2600 milligramsrespectively. [*]. The juice of cherries, as you can see is a high-potassium food.
How do you get potassium into your diet? Potassium is vital to:
Blood pressure regulation
Insuring that fluid is maintained inside as well as outside of your cells
Contraction of muscles
mediating the impacts of sodium
Also the same way, potassium is required for almost all things. Should you consume cherry juice in order to get enough potassium? Not at all.
“KETO SWAP” As an alternative to drinking fruit juice, try these potassium-rich meals into your food plan:
Avocado (690 milligrams per avocado)
Asparagus (271 milligrams / cup)
Spinach (271 milligrams per cup)
Watercress (112 milligrams/cup)
Salmon (624 milligrams for a 6 ounces of filet)
The chicken breast (358 milligrams/cup)
#6 A: Cherry Juice to treat Osteoarthritis
Osteoarthritis (OA) can be a degenerative condition that affects about 25 percent of U.S. adults. It causes the degeneration of cartilage between joints and bones [*], which causes irritation, pain and an increase in oxidative stress. It is possible that cherry juice can help.
In one study, scientists offered 20 women suffering from OA tart cherries over a period of three weeks. This treatment was effective in reducing inflammation assessed by CRP. [*]. A second study showed that the extract of sour cherries helped reduce joint inflammation, pain, and inflammation within OA sufferers. [*].
However, not all studies there have been some notable results. In a double-blind, randomized study for 58 patients suffering from OA for six weeks, tart cherry juice failed to offer significant relief from pain compared to the placebo [*].
KETO SWAP To treat osteoarthritis take into consideration the addition of the collagen protein (shown in a meta-analysis that was recently conducted) for improvement of OA symptoms*]). Supplements with collagen can boost your level of collagen synthesis and could help in the formation of new cartilage. Collagen is often scarce within the contemporary lifestyle.
As always, speak with your physician regarding medical conditions such as OA.
#7 The Cherry Juice to help with Muscle and Pain Soreness
Cherry juice could aid the recovery process after endurance and strength training. [*]. It is a measure of pain, strength and damage to muscles. Numerous studies confirm this.
One example is that a research team asked: could the seven-day tart cherries supplements before (and in the course of) the long distance running alleviate muscle pain after the race?
It was a yes. People who drink cherry juice experienced lower pain following the event. It’s not surprising that these athletes would like to drink cherry juice for future events. [*].
The consumption of cherry juice could have similar outcomes for marathoners. After the race, they showed higher markers of recovery from isometric exercise and antioxidant levels [*]. The extent of these advantages, however, was rather minimal.
KETO SWAP: For the best the recovery post-workout while decreasing inflammation, you should eat keto-friendly anti-inflammatory foods after workouts such as avocados, nuts as well as greens. To learn more about this subject read our complete guide on the 10 best keto post-workout foods.
Do You Still Want to Experience Cherry Juice? Here’s how to do it.
If your mind is on drinking cherry juice try the tart juice. It has less sugar than sweet-flavored blends.
There are more effective ways of introducing cherry polyphenols in your system. It is possible to:
#1 Consume whole cherries
Contrary to fruit juices the cherries contain fiberand this lowers their sugar load. As a reference point, a cup of cherries is 19 grams carbs as well as 2.5 grams of fiber (16.5 net carbs). )[*].
In the end, cherries are lower in carbs than cherries juice, however, they should be avoided when you are on keto.
#2 Use cherry juice pills or powders
It is possible that instead of drinking cherry juice, or cherries consider a tart cherries extract to supplement your diet. The most common dose in research is 480 milligrams per each day.
However, it is generally more beneficial getting your vitamins through whole foods. Consuming whole food items instead of supplements
Lowers the chance of taking too much of one nutrient that is poisonous.
Offers you a broad variety of minerals, vitamins as well as polyphenols. Some of these are not yet discovered, but they are likely to have some benefits.
- harnesses the potential of synergy between food and food (nutrients are more effective when they work together rather as opposed to working on their own)It also helps to improve the effectiveness of food synergy (nutrients work better* It also helps to increase the effectiveness of food synergy.
In the end, unless you are in need of a particular nutrient desire, you should choose whole foods over supplements.
The lesson to take away is: Don’t drink the Cherry Juice If You’re In Ketosis
Consuming a glass of cherry tart juice can add 37 grams of carbs with high glycemic content to your daily intake. If you’re healthy, lean and not interested in ketosis — then you’ll be able take care of the carbs.
If you’re trying to slim down,get fat-adapted , or produce ketones, cherry juice may not be the ideal choice to achieve your objectives.
It’s good to know that there are alternative options for cherry juice that are keto-friendly. Right. The majority of the benefits associated with cherries are due to polyphenols. And you are able to find polyphenols in other places. With no sugar.
It’s a good thing, obviously especially for those who are following a ketogenic diet.