Yes, fruits have carbs and (natural) sugars. And despite what you may have heard from your friends on the keto diet, you should definitely keep eating them. A diet rich in fruit has been linked to tonnes of health benefits, including decreased risk for diabetes, the ability to maintain a healthy weight, and much more.

You see, the carbs you consume from fruit can't quite be compared to the kind you get when you eat junk food. “If you're eating 80 percent of your kilojoules in the form of healthy, complex carbohydrate sources, such as fruits, vegetables, whole grains, and beans, that's much healthier than 80 percent coming from white bread, sugary cereals, and chips,” says dietitian Adrienne Raimo. Why? It's simple: white bread and sugary snacks give you nothing more than empty kilojoules, fruits are packed with vitamins and nutrients that nourish your body, and fibre that keeps you full and satisfied between meals. “Fibre helps to slow down insulin response to glucose and increases fullness and satiation after a meal. So when I counsel patients on a lower-carb diet, I also make sure to highlight the importance of fibre,” says nutritionist Alex Caspero. Fibre has also been proven to help prevent constipation, hemorrhoids, and diverticulosis, as well as decrease cholesterol. That said, you can't eat an entirely fruit-based diet and not expect consequences. “As with too much protein, and sugar, eating too many carbohydrates can lead to excess fat accumulation. It's all about balance,” says Raimo.

So whether you’re aiming for a low carb count or seeking to shed kilos, add these 10 low-sugar fruits, listed from highest to lowest in sugar per serving, to your menu for a naturally sweet dose of nature’s candy.