There are different types of cherries, but the most common in the United States (U.S.) are the tart and black varieties. The black varieties have dark-colored skin and are also known as sweet cherries or bing cherries. But here’s a multi-billion dollar question: Tart cherry juice vs black cherry juice, which is best for you?
First, black cherry juice is not the same as tart cherry juice. Tart cherries are sour, while black cherries are sweeter. Both cherries have anthocyanins. However, the black variety has fewer anthocyanins. The tart variety has a higher amount of anthocyanin.
Therefore, tart cherry juice could be best for preventing chronic diseases because it contains anti-inflammatory compounds called anthocyanins. The black cherry juice benefits include providing your body with high iron content and energizing it due to its high sugar content.
Tart Cherry Juice vs. Black Cherry Juice
Black and tart cherry juices differ in flavor; while Bing cherry juice is sweet, tart cherry juice is sour. Hence, due to the sour taste, some prefer taking tart cherry juice concentrate.
Black and tart cherry fruit juices have antioxidant compounds that offer incredible health benefits, for example, muscle pain relief and prevention of some chronic diseases, among others.
Nevertheless, the nutritional content of both juices is different; for example, black cherries are lower in phenolic compounds than tart cherries. The tart, also called the red, sour, or pie cherries, have more antioxidants than the black cherries and are great for reducing chronic inflammation.
Black cherries, also referred to as the snack or purple cherries, have high sugar content, hence not great for type 2 diabetes patients.
Below is a table showing the nutritional value of Tart Cherry juice vs. Black cherry juice
|Tart Cherry juice vs. Black cherry juice Nutritional Value (8-ounce serving)
|Total carbs (dietary fiber and sugar)
|Total fat (Saturated fat and Trans fat)
Which Cherry Juice Is Best for You?
Black and Tart cherries offer fantastic health benefits to your body. However, since the health conditions and nutritional needs, among other factors, vary between individuals, the nutritional value of each cherry determines which one is best for you.
Read on to know the best type of cherry based on their health benefits.
Tart cherries are healthier than black cherry juice; for example, due to the Anthocyanins, tart cherries may boost your memory and aid mental processes.
Alzheimer's and other brain disorder patients may also benefit from tart cherry juice because it slows down their progression.
According to a study done in January 2019, some potential health benefits of tart juice include boosting your heart health because it’s rich in anti-inflammation and antioxidant properties. The sour cherry has low LDL cholesterol, which makes it great for older adults.
Tart cherry juice is also highly associated with lowering systolic blood pressure.
Like bright-colored vegetables and fruits, tart cherry concentrate boosts your immune system due to its antioxidant compounds. Anthocyanins, found in most plant-based foods, are responsible for boosting your immune system because they are the disease-fighting agents.
The other vital function of Anthocyanins is maintaining the proper functioning of the nerves. In addition, it boosts the circulation of the blood and could also help fight cancer. In the 2013 July study in the International Journal of Preventive Medicine, it was confirmed that tart cherry could effectively lower blood pressure due to its antioxidant properties.
According to the Journal of Food Studies, the other benefits of tart cherry juice include relieving inflammation and joint pain in people suffering from inflammatory osteoarthritis.
On the other hand, black cherries also have plant-based antioxidant compounds called polyphenols. So, tart and black cherries have antioxidants that effectively lower oxidative stress and inflammation in the body.
Lowers Blood Pressure
The American Journal of Clinical Nutrition study in June 2016 indicated that tart cherry juice could lower high blood pressure.
Consequently, the chances of developing heart disease in high blood pressure patients are reduced.
Relieves Gout Pain
The American Journal of Lifestyle Medicine research done in July 2017 showed that tart cherries may aid in relieving gout pain. Gout is a type of arthritis that attacks the body when there is a high uric acid content in your blood.
On the other hand, black cherries reduce uric acid in your blood because they’re rich in vitamin C, though in small amounts.
Hence, the sweet and sour cherries are effective in relieving gout pain.
Relieves Post-Exercise Pain
Tart cherry juice relieves post-exercise pain. So, after hours of training or high-intensity workouts (HIIT), take a glass of tart cherry juice. This could be possible due to its anti-inflammatory properties.
The December 2010 Scandinavian Journal of Medicine and Science in Sports study showed that drinking tart cherry juice before participating in a marathon lowered inflammation, muscle damage, protein breakdown, and soreness.
In another study in January 2020, people who drank tart juice 1.5 hours to 7 days before engaging in strenuous exercise such as swimming, cycling, running, or endurance exercise performed better.
Hence, sour cherry juice offers great health benefits to professional athletes.
The sour cherry juice contains tryptophan and melatonin hormones. Your brain produces melatonin hormone when darkness creeps in. This hormone aids in the timing of the 24-hour internal clock, known as circadian rhythm.
So, when you take a cup of tart cherry juice a few minutes before your sleep time, you enjoy high-quality, deep sleep. Hence, anxiety, fatigue, and stress associated with lack of sleep cease.
A 2018 Nutrient research revealed that black cherries, too, are rich in tryptophan, which your body needs to make serotonin and melatonin hormones. Therefore, black and tart cherries are great for helping you sleep sufficiently.
Is Black Cherry or Tart Cherry Healthier?
Tart cherry juice is healthier than black cherry juice. Firstly, black cherry juice has a high amount of sugar. The high sugar content increases the calorie count in your juice, which could cause excessive weight gain.
For example, 8 ounces of tart cherry juice has 139 calories, while black cherry juice has 190 calories, which is too high.
However, tart juice sold in grocery stores could also be unhealthy if there are added sugars. So, buy pure tart cherry juice.
According to the Heart and Stroke Association, too much added sugar exposes you to diseases such as diabetes, heart disease, high cholesterol, obesity, and tooth decay.
To be safe, limit your sugar intake to less than 10% of the daily calories.
How To Choose Which Is Right for You
If you’re torn between taking Tart Cherry juice Vs. Black cherry juice, first consider the health benefits you’ll reap after that. For example, if you want to increase iron in the body or boost your energy levels, black cherry juice could be the best.
Tart cherry juice has less sugar and high antioxidant content and has more health benefits. As we have seen, some of the tart cherry juice benefits include preventing cardiovascular disease and gout attacks, better sleep, quick muscle recovery after strenuous physical activity, and relief of muscle soreness.
A few things are worth remembering: Never take too much cherry juice; only take natural juice with no additives. Also, consult your wellness team or healthcare provider before taking any cherry juice.
Craving more info about cherry juice? Learn whether you should drink the juice or consume the capsules!