Good carbohydrates are naturally occurring sugars, starches and fiber. Fruits provide all of these beneficial carbs. You can also get sugar and starch from processed junk foods. But these are often known as bad carbs because the products are highly refined and often have low levels of minerals, vitamins and fiber.
Picking Your Produce
One serving of fruit has 15 grams of good carbs, primarily in the form of fructose, or fruit sugar. A single portion includes a small 4-ounce apple or banana, half a large grapefruit, 1/2 cup of fresh pineapple or mango cubes, half of a large pear, two small plums, 3 ounces of grapes or cherries, or 1 1/4 cups of diced watermelon. These fruits also have up to 3 grams of fiber. Higher-fiber options include a small 6 1/2-ounce orange, four whole apricots, 3/4 cup of blackberries, two medium figs, one kiwi, two small tangerines, 1 cup of raspberries or 1 1/4 cup of whole strawberries.
- Centers for Disease Control and Prevention: Carbohydrates
- Academy of Nutrition and Dietetics; Choose Your Foods: Exchanges Lists for Weight Management