Fruits may be off the menu for people who focus on eating protein and following a low-carb diet for weight loss.<\/p>\n
But they\u2019re missing out on important health benefits, dietitians say.<\/p>\n
\u201cPeople are scared of carbohydrates,\u201d confirms registered dietitian Natalie Rizzo<\/a>, nutrition editor for TODAY.<\/p>\n \u201cBut not all carb-rich foods are created equal.\u201d<\/p>\n Carbs are \u201cthe most efficient fuel source for our brain, our nervous system and for our muscles during exercise,\u201d registered dietitian Caroline Susie previously told TODAY.com<\/a>.<\/p>\n Fruits, which can be full of carbs, are a healthy and necessary part of the diet, Rizzo notes. They provide energy for daily activities and workouts, plus important nutrients for overall health.<\/p>\n \u201cCarbs aren\u2019t the enemy \u2014 context matters,\u201d Patricia Bannan, a registered dietitian in Los Angeles and author of \u201cFrom Burnout to Balance,<\/a>\u201d tells TODAY.com.<\/p>\n \u201cThe carbs in whole fruit come naturally packaged with fiber, water and nutrients that support health. That fiber slows digestion and helps prevent blood sugar spikes \u2014 very different from refined or added sugars.\u201d<\/p>\n Whole fruits are also naturally filling thanks to their fiber and water content, she adds.<\/p>\n Everyone should eat a variety of colorful, nutrient-dense fruits, according to the Dietary Guidelines for Americans, 2025\u20132030<\/a>. The government\u2019s nutrition guide recommends two servings of fruit a day.<\/p>\n Eating lots of fresh fruit may protect against Type 2 diabetes, studies<\/a> have found. Still, it\u2019s important to be aware of the portion size and stick to a small piece of fruit the size of a tennis ball or one cup of berries, the American Diabetes Association advises<\/a>.<\/p>\n \u201cThe carbs and sugars can add up \u2014 especially from dried fruit or juice,\u201d Bannan says. \u201cPair fruit with healthy fats or protein to slow digestion and reduce blood sugar spikes.\u201d<\/p>\n She suggests eating berries with Greek yogurt, apple slices with nut butter, or avocado on whole-grain toast.<\/p>\n Here are nine fruits naturally high in carbs. \u201cEnjoy (them) in moderation as part of a varied, whole-food diet,\u201d Bannan. \u201cThey still come with fiber, vitamins and antioxidants.\u201d<\/p>\n Dates2 medjool dates, 36 grams of carbs<\/p>\n Produced by palm trees, dates<\/a> make a caramelly, moist and chewy treat. They\u2019re also rich in polyphenols, or beneficial plant compounds, and fiber. Plus, they contain copper, B vitamins, calcium, iron and magnesium.<\/p>\n Dates actually have a low glycemic index, meaning they don\u2019t spike blood sugar, studies<\/a> have found.<\/p>\n Banana1 medium banana, 27 grams of carbs<\/p>\n Sweet and starchy, bananas are a tasty source of carbs for energy. Eating a banana before and during intense exercise is an \u201ceffective strategy\u201d to support athletic performance, studies<\/a> have found. No wonder many athletes turn to the fruit for quick and convenient fuel.<\/p>\n Bananas are also among fruits highest in potassium<\/a>, an electrolyte that plays a role in hydration and fluid regulation in the body.<\/p>\n It\u2019s fine to eat a banana every day to get a good amount of potassium, Rizzo says.<\/p>\n Pear1 medium pear, 27 grams of carbs<\/p>\n \u201cWho doesn\u2019t love a sweet and juicy pear? This delicious fruit is my secret weapon for meeting your fiber goals,\u201d Rizzo notes.<\/p>\n One medium pear has 6 grams of fiber, or about 20% of the amount you need each day, she adds<\/a>.<\/p>\n Pears are also a good source of vitamin C, and they\u2019re succulent so they\u2019re hydrating.<\/p>\n Grapes1 cup of grapes, 27 grams of carbs1\/4 cup of raisins, 32 grams of carbs<\/p>\n Grapes and raisins make the list of fruits with the most sugar<\/a>, but they also come with inflammation-fighting antioxidants and health benefits for the heart and skin.<\/p>\n Raisins are among fruits with the most iron<\/a>. Rizzo calls a handful of raisins one of her go-to \u201csimple carb-rich snacks<\/a> that are quickly digested and provide energy for a workout.\u201d<\/p>\n Mango1 cup of mango, 25 grams of carbs<\/p>\n Rich in vitamin A<\/a> and vitamin C<\/a>, mango<\/a> is sweet, juicy and delicious whether eaten fresh on its own or added to a smoothie.<\/p>\n It\u2019s high in soluble fiber, the kind that turns to gel during digestion and slows it down, which is associated with better blood sugar control and a lower risk of heart disease, according to the National Institutes of Health<\/a>.<\/p>\n Apple1 medium Gala apple, 23 grams of carbs<\/p>\n A classic snack throughout human history, apples are nutritious<\/a>, portable, hydrating and satisfying.<\/p>\n They\u2019re still one of the most popular fruits sold in the U.S.<\/a><\/p>\n Apples are low in calories and fat, but high in fiber and nutrients, dietitians note.<\/p>\n Eating apples is associated with a reduced risk of various types of cancer, a meta-analysis of studies found<\/a>. The fruit also has benefits for heart and gut health.<\/p>\n Cherries1 cup of sweet cherries, 22 grams of carbs<\/p>\n A serving of cherries<\/a> provides 25% of a person\u2019s daily vitamin C needs, and comes with a dose of anthocyanins, antioxidants that give cherries their red color and have been linked with reducing the risk of chronic diseases.<\/p>\n Cherries make the list of the healthiest summer fruits<\/a>. When they\u2019re not in season, Rizzo always buys frozen cherries so she can add them to smoothies all year long for natural sweetness and to fight inflammation<\/a>.<\/p>\n Blueberries1 cup of blueberries, 21 grams of carbs<\/p>\n Small in size, but high in nutrients, blueberries are among fruits with the most antioxidants<\/a>.<\/p>\n They\u2019re famously good for brain health<\/a> and also come with benefits for the heart.<\/p>\n Blueberries are among fruits that have shown \u201cpotent cardiovascular protective action,\u201d a study<\/a> published in the journal Nutrients found. They have properties to prevent inflammation and plaque build-up in arteries, the authors wrote.<\/p>\n Figs2 medium raw figs, 19 grams of carbs1\/4 cup dried figs, 24 grams of carbs<\/p>\n With a sweet jam-like taste and tiny, crunchy seeds, figs make a satisfying snack. They\u2019re part of the Mediterranean diet<\/a>, help reduce inflammation and aid in gut health.<\/p>\n \u201cFigs are a fiber star,\u201d registered dietitian Frances Largeman-Roth previously told TODAY.com<\/a>.<\/p>\n Dried figs are also among fruits with the most calcium<\/a> and magnesium<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"Fruits may be off the menu for people who focus on eating protein and following a low-carb diet…\n","protected":false},"author":2,"featured_media":883266,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[49,48,84,395],"class_list":["post-883265","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-ca","tag-canada","tag-health","tag-nutrition"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/883265","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=883265"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/883265\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/883266"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=883265"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=883265"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=883265"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}