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fruits

All fruits are good for you and nutrient-rich. But if you're watching your carbs, some are lower than others.

Fruit often gets a bad rap because it's sweet and not low in carbs. But nature's candy delivers more than just carbs in the form of natural sugar. Fruits are packed with important vitamins and minerals, plus fiber. Fiber helps slow the absorption of sugar into your bloodstream, so you're less likely to experience spikes and lows. Plus, eating fruit is actually associated with a lower risk of diabetes. If you're watching your carb intake, you may be wondering which fruits are the lowest in carbs. Here we rank fruit based on how many carbs you'll get.

  1. Watermelon – 1 cup, 11g. carbs and 46 calories
  2. Strawberries – 1 cup, 13g. carbs and 53 calories
  3. Cantaloupe – 1 cup, 13g. carbs and 54 calories
  4. Peach – 1 cup, 14g. carbs and 58 calories
  5. Orange – 1 cup, 15g. carbs and 62 calories
  6. Raspberries – 1 cup, 15g. carbs and 64 calories
  7. Blueberries – 1 cup, 21g. carbs and 84 calories
  8. Pineapple – 1 cup, 22g. carbs and 82 calories
  9. Cherries – 1 cup, 25g. carbs and 97 calories
  10. Mango – 1 cup, 25g. carbs and 99 calories

It's recommended that you eat two cups of fruit per day as part of a healthy diet. And the variety is important to get the health benefits of each fruit. Certain colors provide certain benefits-orange for eyesight and purple for brain health; for example-so choose your favorite fruits but mix it up. The fruit is a good carb and the kind you should be eating. And skip fruit juice if you're worried about carbs. Just one cup has 25-plus grams of carbohydrates and none of the beneficial fiber.

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