ating an apple whole is the best way to reap its weight-loss benefits. But blending apple chunks in a smoothie isn't a bad second choice. A red delicious apple contains about 62 calories
One cup of blueberries contains just 64 calories and 9.3 grams of sugars and a bushel full of nutrients, including fiber. You can't go wrong popping a handful in your daily smoothie
One cup of cantaloupe contains 12.6 grams of sugars and 60 calories, which isn't much for all of the nutrients, including beta-carotene, folate, vitamin C, and potassium you're getting.
Tart cherries in particular are a terrific weight-loss fruit because not only are they low in calories and sugar (a half-cup contains just 48 calories and 10 grams of sugar)
Kiwi is a good source of fiber, delivering at least 3 grams of dietary fiber per serving, which can help lower the impact of the fruit's sugar on blood sugar.
A 12-week study involving 91 obese patients demonstrated the potential for eating fresh grapefruit as a potent weight loss strategy.
Nature's candy is loaded with vitamin C for immune-system strength, and it's high in water content and fiber, making it a great fruit for weight maintenance.
Strawberries have 49 calories, 7 grams of sugars and about 3 grams of fiber per 1 cup serving. Raspberries are even lower in sugar at just 2.6 grams per 57-calorie, ¾-cup serving.
They don't last long in the fridge so keep your freezer stocked with a bag. Frozen berries (strawberries, raspberries, blackberries, and blueberries) are just as nutritious as fresh ones.
Watermelon is an example of a fruit that has a high glycemic index but is actually fine for people who are overweight or have high blood sugar because it is high in water content