Did you know that sugars are a type of carbohydrate? And although many people believe that eating fruit is healthy no matter what, fruits do have calories, and some have plenty of natural sugar, which can raise your blood sugar levels. To help you watch what you eat, experts from the Texas A&M School of Public Health list some fruits that can fit into your carbohydrate-friendly meal plan.

This fruit doesn't lack flavor, but does lack sugar.

Rhubarb

This low-carb tart fruit is often thrown into high-sugar recipes, like rhubarb pie and strawberry rhubarb jelly. Rhubarb stalks are a popular snack in some areas, and they have very little natural sugar (only about 1 gram in each cup), so they’re a good choice if you want to manage the amount of sugar in your food. They’re also a good source of vitamin K.

Raspberries are packed in nutrients, without added sugar

Raspberries

Berries in general are nutritional bargains: They’re high in antioxidants, fiber and vitamins while being low in fat, carbs and calories. Raspberries have more fiber than blueberries or strawberries, and the fiber helps avoid a sugar spike by slowing down the body’s breakdown of carbohydrates and absorption of sugar.

Raspberries have about 5 grams of sugar per cup, so add them to your smoothies, salads, oatmeal, yogurt, pancakes or other recipes that could use a bit of sweetness.

These exotic fruits make for a delicious treat

Kiwis

This small exotic fruit has become a grocery store favorite. Not only are these little greens low in sugar, kiwi is packed with vitamin C, which can improve your immune system. Also, a study hinted that eating kiwi before bed could improve sleep onset, duration and efficiency in adults with self-reported sleep disturbances.

Kiwis can be a versatile addition to your kitchen. Its sweet-tart flesh can be added to many dinner recipes, snacks, salads, smoothies and breakfasts.

Cranberries are naturally very tart, so be careful not to buy any with added sugar

Cranberries

Cranberries have become a very prominent seasonal ingredient in many kitchens, but don’t just have these little vitamin C rich berries during the holidays. A study showed that low-calorie cranberry juice could improve several risk factors for cardiovascular disease in adults. However, because cranberries are naturally very tart, many cranberry products in the grocery stores can have a lot of added sugar, so it’s important to read nutrition labels carefully.

Cranberries, with no sugar added, only have about 4 grams of sugar per cup and are very useful in your salads, smoothies, oatmeal, stews and other recipes.

Avocado lovers rejoice! These fruits are very low sugar.

Avocado

Avocado is a necessary addition to taco or fajita meals, and thankfully they are as beneficial as they are delicious. Guacamole lovers can rejoice knowing that this fruit (yes, fruit!) contains only 1 gram of sugar per cup while packing a good amount of heart-healthy monounsaturated fats, fiber and nutrients to help you feel fuller longer.  Avocados are also rich in vitamin A, which is beneficial for cell growth and a healthy immune system.

Avocados are one of the most versatile foods out there, as they can be added to many breakfast, lunch, dinners, snacks and desserts—yes, desserts. Whether you’re making guacamole, adding it to your burger, or trying a chocolate avocado pudding recipe you found online, know that your taste buds—and body—will thank you.

— Dominic Hernandez

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