Torn between a cup of pineapple or a bowl of blueberries?
While both contain good-for-you vitamins (pineapple is a good source of folate and vitamin B6, and blueberries are chock-full of fiber and vitamin C), they have very different amounts of carbs, sugar, and fiber.
“The fruits that are best are those that have the highest levels of polyphenols [chemicals that fight inflammation] and the lowest glycemic index,” says Barry Sears, M.D., author of The Mediterranean Zone.
The glycemic index (GI) refers to how quickly (or slowly) a food will increase your blood glucose levels; lower GI fruits are generally better picks because they’re digested more slowly, so they won’t spike your blood sugar levels and will keep you full longer.
A sure-fire winner: berries, which are high in polyphenols and have a low GI value.
“As a whole, most fruits that are darker in color, like dark-skinned grapes, are richer in antioxidants and contain less sugar per serving than lighter colored fruits, such as bananas and melons,” says Keith Kantor, Ph.D., a nutritionist and author of the Green Box Foods League of Nutritious Justice.