Are cherries fattening or can they help with weight loss?
Because of their sweet taste, it is very often difficult to say no in front of a handful of cherries and you know, one leads to another and we end up eating more than we should. But how much can this sin of gluttony cost our line dear? Although they are succulent fruits, cherries do not contain too many calories. Let's see how many to eat and how often, but first there is a video with the benefits of red fruits.
Cherries: calories and nutritional values
The sugary taste of cherries is the one that most misleads you, leading you to think that they are extremely caloric fruits. In reality, the sugars contained in cherries have a low glycemic index, so this food can be consumed without problems or contraindications even by those who are following a low-calorie diet. 100 grams of cherries provide only 50 kcal, and thanks to the presence of vitamins, cherries are an excellent fruit for all ages.
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Different types of cherries
- Malizia cherry
It is a large, dark red cherry. Its pulp is firm, juicy and fragrant.
- Cherry Railway
Perhaps the most common type of cherry: red face and juicy pulp are the characteristics that distinguish it.
- Durone
With an intense red color, this cherry has the particularity of being heart-shaped. The pulp is firm and sweet at the same time.
- Bella of Pistoia
La Bella di Pistoia is a bright red cherry with a particularly crunchy pulp that makes it perfect for preserving in alcohol.
- White Graffione
Medium-sized cherry of Piedmontese origin: it stands out from the others for its yellow color.
- Yellow Moscatella Cherry
Varieties of cherries known as "white cherries" have a slightly lower nutritional value than the other types mentioned above.
Properties and benefits of cherries
Cherries are fruits rich in vitamins A, C and K, they do not contain lactose and are able to bring numerous benefits to the whole organism. Let's see what they are.
- They fight cancers, such as breast, stomach and skin cancers.
- Vitamin A contained in cherries acts as a protection for the retina of the eye protecting the sight.
- They contain vitamin C and natural antioxidants that counteract free radicals favoring cell renewal and allowing the skin to appear healthy and fit.
- They have high diuretic power, especially useful for the liver and digestive system.
- Cherries, like all red fruits rich in anthocyanins, protect the capillaries from breaking, acting on the blood microcirculation.
- Source of calcium useful for the growth of bones and teeth and to counteract osteoporosis.
- They help reduce bad cholesterol.
- They can also be consumed by diabetics in the right doses.
Why can you eat cherries if you are on a diet?
What makes cherries a valid food from a nutritional point of view is the low caloric index that distinguishes them. At the same time the dietary fibers very present in these fruits, makes them able to give satiety by reducing the appetite.The myth has therefore been widely dispelled: cherries are not fattening! That's why even if you are on a diet, you shouldn't be afraid to include this fruit in your daily meal plan. All the benefits just mentioned remain valid as long as you consume the right amount of cherries every day. What should it be?
How many cherries can you eat in a day?
Cherries are among the perfect foods to eat for breakfast or as an afternoon snack. The standard portion is 100g which is equivalent to 12/15 cherries for a total of 100 calories in a day. In general, you should always consume 5 portions of fruit and vegetables every day to keep the body hydrated and healthy.
Who are cherries bad for? Here's when to avoid them
- They can cause allergies due to the high content of histamine, so if you are intolerant, avoid consuming them.
- They are not suitable for children under the age of 2, precisely because they are highly allergenic.
- If you suffer from low blood pressure, it is better to avoid the consumption of cherries because they would further lower blood pressure.
- Excessive amounts could cause stomach pain and abdominal swelling.
- It is better to avoid cherries even during breastfeeding to avoid allergic reactions in the newborn.
Recipes and ideas to enjoy cherries without gaining weight
The best consumption of cherries is pure: just wash the fruit thoroughly with running water, remove the stalks and savor the sweet and crunchy pulp: please pay attention to the stone! But a food like cherry also lends itself very well to some typical preparations of Italian cuisine. Here are the main ones.
- To prepare jams to be enjoyed on rusks for breakfast.
- Candied to decorate sweets or pastries.
- Dried for a long conservation or to be used in the dough of the panettone.
- To prepare juices, syrups, liqueurs or sorbet.
- To be kept in spirit.
The diet of cherries for weight loss
It has now been established: cherries make you lose weight, which is why below we report an example of balanced meals in which the main focus is the consumption of cherries. We would like to emphasize that these are general indications and may not be suitable for everyone. For personalized advice, ask your nutritionist for a consultation.
- Just woke up
- 20 cherries
- Breakfast
- 1 cup of milk (also vegetable) with a teaspoon of soluble bitter cocoa
- 4 rusks with 3 teaspoons of cherry jam with no added sugar.
- Mid-morning snack
- Blend 10 cherries without the stones with bananas and a glass of apple juice without added sugar.
- Lunch
- Mixed salad dressed with 2 teaspoons of extra virgin olive oil and lemon juice
- 80 g of boiled rice seasoned with half a tablespoon of walnut sauce
- 1 slice of melon.
- Afternoon snack
- 4 apricots
- decoction of cherry peduncles (to be prepared by boiling 2g of cherry peduncles in 150 ml of water for 3 minutes).
- Dinner
- organic cherry juice with no added sugar;
- 200 g of grilled or pan-fried chicken breast;
- abundant cooked or raw seasonal vegetables;
- 70 g of bread, preferably wholemeal.
