Are you a fan of sweet cherries? Do you know that in just 100 G of sweet cherries, whether cooked or canned, you can get 83 calories? Sweet cherries are not only delicious, but also very nutritious. In this article, we will explore some practical tips and strategies on how to incorporate sweet cherries into your diet.

Aside from being low in calories, sweet cherries are rich in vitamins and minerals. One cup (154 g) of sweet cherries provides 10% of your daily recommended intake of fiber, which helps promote healthy digestion. Sweet cherries are also a good source of vitamin C, potassium, and antioxidants. They have been linked to several health benefits, including reducing inflammation, improving heart health, and even protecting against certain types of cancer.

Whether you prefer them fresh, cooked, or canned, sweet cherries are a versatile and delicious addition to any meal. Let's take a closer look at the different types of sweet cherries and how you can incorporate them into your diet.

Calories in 100 G of Sweet Cherries

As mentioned earlier, 100 G of sweet cherries contains around 83 calories, making it a low-calorie snack option. Sweet cherries are also low in fat and high in fiber, making you feel full for longer periods of time. If you're watching your calorie intake, you can enjoy sweet cherries without worrying about consuming too many calories. Just be mindful of the sugar content in canned cherries, as they may contain added sugars.

Health benefits of Sweet Cherries

As mentioned earlier, sweet cherries are packed with vitamins, minerals, and antioxidants that provide numerous health benefits. Here are some of the health benefits of sweet cherries:

• Reduce inflammation and oxidative stress
• Lower the risk of heart disease
• Protect against certain types of cancer
• Improve sleep quality
• Help regulate blood sugar levels

Types of Sweet Cherries

There are several types of sweet cherries, and each has its unique taste and texture. The most common types of sweet cherries include Bing cherries, Rainier cherries, and Lambert cherries. Bing cherries are one of the most popular types of sweet cherries. They have a deep red color, juicy flesh, and a sweet flavor with a hint of tartness. Rainier cherries, on the other hand, have a yellowish-red skin, creamy flesh, and a sweet, delicate flavor. Lambert cherries have a dark red skin, firm flesh, and a sweet, slightly tart flavor. Whether you prefer your cherries firm or soft, sweet or tart, there's a variety of sweet cherries that will suit your taste buds.

How to incorporate Sweet Cherries in your diet

There are many ways to add sweet cherries to your diet, and the possibilities are endless. Here are some ideas to get you started:

• Enjoy them as a low-calorie snack
• Add them to your smoothies or protein shakes
• Top your yogurt or oatmeal with fresh cherries
• Use them as a topping for your pancakes or waffles
• Make a sweet cherry salsa to serve with grilled chicken or fish
• Bake them into your favorite desserts, such as pies, cobblers, and crumbles

Experiment with different ways of adding sweet cherries to your meals, and have fun exploring new flavors and textures.

Sweet Cherry recipes

Here are some sweet cherry recipes that you can try at home:

• Sweet Cherry Smoothie
• Sweet Cherry and Almond Clafoutis
• Sweet Cherry Galette
• Sweet Cherry Barbecue Sauce
• Sweet Cherry Chia Seed Pudding
• Sweet Cherry and Goat Cheese Salad

Let these recipes inspire you to get creative with sweet cherries in your cooking.

Canned vs Cooked Sweet Cherries

Canned and cooked sweet cherries are convenient options if fresh cherries are not available or out of season. However, there are some differences between the two. Canned cherries are often packed in syrup, which can add extra sugar and calories to your diet. Cooked cherries, on the other hand, can be prepared in a variety of ways, such as roasted, poached, or grilled, and can be a healthier option if prepared without added sugars or fats. When choosing canned cherries, look for options that are packed in their juices or light syrup, and avoid those that are packed in heavy syrup or with added sugars.

Side effects of eating Sweet Cherries

While sweet cherries are generally safe to consume, there are some potential side effects that you should be aware of. Consuming too many sweet cherries can cause digestive issues, such as bloating and diarrhea, especially if you have a sensitive stomach. Sweet cherries also contain a moderate amount of oxalates, which can trigger kidney stones in people who are prone to them. If you experience any discomfort after eating sweet cherries, it's best to limit your consumption or consult your doctor if your symptoms persist.

How to select and store Sweet Cherries

When selecting sweet cherries, look for firm, plump, and shiny fruits that are free from bruises or blemishes. Sweet cherries should have a deep red color, which indicates ripeness. Avoid cherries that are soft or shriveled, as they may be overripe. To store sweet cherries, place them in a plastic or paper bag and keep them in the refrigerator. They can last for up to a week if stored properly. You can also freeze sweet cherries for up to six months for later use. When cooking with sweet cherries, pits can be removed using a cherry pitter or a sharp knife.

Sweet Cherries and weight loss

Sweet cherries can be a great addition to your weight loss diet, as they are low in calories and high in fiber. In addition, sweet cherries contain compounds called anthocyanins, which have been shown to help reduce belly fat and lower the risk of obesity-related diseases. Adding sweet cherries to your diet can help you feel full for longer periods of time, prevent overeating, and support your weight loss goals.

Sweet Cherries and antioxidants

Sweet cherries are rich in antioxidants, which are beneficial compounds that help protect your cells from damage and reduce inflammation in your body. Anthocyanins, which are responsible for the red color of sweet cherries, are a type of antioxidant that has been shown to have numerous health benefits, including reducing the risk of heart disease and certain types of cancer. Incorporating sweet cherries into your diet can help increase your intake of antioxidants and support your overall health and well-being.