The Benefits of Exercise for People With PTSD

The Benefits of Exercise for People With PTSD PTSD Treatment Print The Benefits of Exercise for People With PTSD By Matthew Tull, PhD twitter Matthew Tull, PhD is a professor of psychology at the University of Toledo, specializing in post-traumatic stress disorder. Learn about our editorial policy Matthew Tull, PhD Medically reviewed by Medically reviewed by Steven Gans, MD on August 05, 2016 Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital. Learn about our Medical Review Board Steven Gans, MD Updated on January 03, 2020 Post-Traumatic Stress Disorder Overview Symptoms & Diagnosis Causes & Risk Factors Treatment Living With In Children Peter Cade/The Image Bank/Getty Images Low rates of exercise among people with post-traumatic stress disorder (PTSD) may explain why many people with PTSD have been found to be at high risk for a number of physical health problems, such as obesity, heart disease, pain, and diabetes. There may be several reasons why people with PTSD are less likely to exercise. Why People With PTSD Exercise Less First, exercise can increase bodily arousal. Your heart might race. You may experience shortness of breath. Although most people dont think twice about these symptoms, if you have PTSD, you may be particularly hesitant to experience this arousal. Many people with PTSD fear bodily symptoms that are associated with anxiety, such as increased heart rate and shortness of breath. They also may fear that bodily arousal from exercise might cause their hyperarousal symptoms to worsen. As a result, they may try to avoid exercise or any other activity that increases bodily arousal. In addition, PTSD is associated with a higher risk of experiencing depression. When youre depressed, you may experience low motivation, low energy, and have a tendency to isolate yourself. Given this, its possible that if you have symptoms of depression along with your PTSD, this might prevent you from exercising. Finally, people with PTSD engage in more unhealthy behaviors, such as smoking and alcohol use. These behaviors may make it more difficult for someone with PTSD to start an exercise program. Link Between PTSD and Depression Exercise Benefits With PTSD Whether or not you have PTSD, regular exercise has a number of benefits. It can contribute to many positive physical health outcomes, such as improved cardiovascular health, weight loss, and greater flexibility and mobility. In addition to these physical health outcomes, regular exercise can also have a positive impact on your mental health by reducing anxiety and depression. Given the benefits of exercise, as well as the numerous mental and physical health problems experienced by people with PTSD, a regular exercise regimen may have a number of advantages for you if you have PTSD. Why You Should Exercise to Relieve Symptoms of Mental Illness The Effect of Regular Exercise on Symptoms Several studies have looked at the effect of a regular exercise program on PTSD symptoms. In one study of adults with PTSD, a 12-week exercise program that included three 30-minute resistance training sessions a week, as well as walking, was found to lead to a significant decrease in PTSD symptoms, depression, and better sleep quality after the program ended. A review of four randomized controlled trials  (RCTs) on the effect of regular exercise on PTSD also found that physical activity significantly reduced depressive and PTSD symptoms. It suggested that more studies should be done on this relationship and concluded that including physical activity in the treatment of PTSD appears to be helpful. Starting an Exercise Program Before embarking on any exercise program, its important to first check with your doctor to make sure that you do it safely. Your doctor may also be able to help you identify the best exercises given your goals, age, weight, or other physical health problems that youre experiencing. If youre currently working with a mental health provider, it may also be important to let him or her know that youre interested in starting an exercise program. Exercise can be an excellent form of behavioral activation, and your exercise goals may be able to be incorporated into the work that youre already doing with your therapist.

The SLOSS Debate in Conservation

One of the most heated controversies in conservation history is known as the SLOSS Debate. SLOSS stands for Single Large or Several Small and refers to two different approaches to land conservation in order to protect biodiversity in a given region. The single large approach favors one sizeable, contiguous land reserve. The several small approach favors multiple smaller reserves of land whose total areas equal that of a large reserve. Area determination of either is based on the type of habitat and species involved. New Concept Spurs Controversy In 1975, an American scientist named Jared Diamond proposed the landmark idea that a single large land reserve would be more beneficial in terms of species richness and diversity than several smaller reserves. His claim was based on his study of a book called The Theory of Island Biogeography by Robert MacArthur and E.O. Wilson. Diamonds assertion was challenged by ecologist Daniel Simberloff, a former student of E.O. Wilson, who noted that if several smaller reserves each contained unique species, then it would be possible for smaller reserves to harbor even more species than a single large reserve. Habitat Debate Heats Up Scientists Bruce A. Wilcox and Dennis L. Murphy responded to an article by Simberloff in The American Naturalist journal by arguing that habitat fragmentation (caused by human activity or environmental changes) poses the most critical threat to global biodiversity. Contiguous areas, the researchers asserted, are not only beneficial to communities of interdependent species, they are also more likely to support populations of species that occur at low population densities, particularly large vertebrates. Harmful Effects of Habitat Fragmentation According to the National Wildlife Federation, terrestrial or aquatic habitat fragmented by roads, logging, dams, and other human developments may not be large or connected enough to support species that need a large territory in which to find mates and food. The loss and fragmentation of habitat make it difficult for migratory species to find places to rest and feed along their migration routes. When habitat is fragmented, mobile species that retreat into smaller reserves of habitat can end up crowded, increasing competition for resources and disease transmission. The Edge Effect In addition to interrupting contiguity and decreasing the total area of available habitat, fragmentation also magnifies the edge effect, resulting from an increase in the edge-to-interior ratio. This effect negatively impacts species that are adapted to interior habitats because they become more vulnerable to predation and disturbance. No Simple Solution The SLOSS Debate spurred aggressive research into the effects of habitat fragmentation, leading to conclusions that the viability of either approach may depend on the circumstances. Several small reserves may, in some cases, be beneficial when indigenous species extinction risk is low. On the other hand, single large reserves may be preferable when extinction risk is high. In general, however, the uncertainty of extinction risk estimates leads scientists to prefer the established habitat integrity and security of a single larger reserve. Reality Check Kent Holsinger, Professor of Ecology and Evolutionary Biology at the University of Connecticut, contends, This whole debate seems to have missed the point. After all, we put reserves where we find species or communities that we want to save. We make them as large as we can, or as large as we need to protect the elements of our concern. We are not usually faced with the optimization choice poised in the [SLOSS] debate. To the extent we have choices, the choices we face are more like †¦ how small an area can we get away with protecting and which are the most critical parcels?

Psychology Is The Scientific Study Of The Human Mind And...

By definition, Psychology is â€Å"the scientific study of the human mind and its behaviours†. However, originally, Psychology did not begin as a science. The subject of Psychology began in 1879 when the first experimental laboratory was opened by Wilhelm Wundt. Since its establishment, Psychology has progressed into a world-renowned academic discipline with the formation of the first American experimental lab in 1883 and the first doctorate in 1886 which was presented to Joseph Jastrow, who became a professor of Psychology and president of the APA. Psychology has also developed with the establishment of various psychological approaches. One of the first approaches was Structuralism, formed in 1886 by Edward B. Titchner, which focused on the mental experience formed through a combination of events. Other contrasting approaches such as Functionalism were also formed. Some of these approaches remain the most controversial topics in psychology today. Overall, these historical eve nts have allowed Psychology to develop around the world. In Psychology, today, there are four key approaches that are discussed: Psychoanalytic, Behaviourist, Cognitive and Biological. The Psychoanalytic approach is the study of the unconscious mind and was first established by Sigmund Freud (1865-1939) who proposed the idea of mental illness being caused by psychological factors, not physical illness. Based on this, Freud attempted to use ‘the talking cure’ formally known as ‘Free Association’ to helpShow MoreRelatedThe Philosophy Of Psychology Is Defined As The Scientific Study Of The Human Mind And Behavior1281 Words   |  6 PagesPsychology is defined as the scientific study of the human mind and behavior. It was established as a separate discipline during the late 1800s and can be taken back to the time of the ancient Greeks. From around 500BC to 322 BC, Greek philosophers suggested a theory of â€Å"psyche† that is where the word psychology comes from. 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Ten Little Indians Free Essays

Fritz Perls once said â€Å"I am not in this world to live up to other people’s expectations, nor do I feel that the world must live up to mine. † In the short story The Search Engine, by Sherman Alexie, the Native American culture is trying to live up to the expectations of the white world. The main character Corliss, a Spokane Indian, is expected to do well in college so she can move back to the reservation to help her tribe. We will write a custom essay sample on Ten Little Indians or any similar topic only for you Order Now There is also a cultural difference between our world and that of the Spokane when it comes to the roles of gender. Corliss is a very bright individual who has plans beyond the Spokane reservation. When Corliss was younger she was ridiculed for her love of reading. Even though her passion for reading is part of the reason she was able to attend college, the men in her tribe still disagree with reading about nineteenth century white people. Despite the disagreements they are all very proud that she is pursuing a higher education. Corliss’s parents boast about how Corliss will one day come back to fix everything that is wrong with the tribe. In reality they are ignorant to Corliss’s real dreams and ambitions. Gender roles can be defined as the behaviors and attitudes expected of male and female members of a society by that society. In the Spokane tribe the women made more money and held better jobs than the men. In our society, even with more equality for women today, men earn a substantial amount more than women do. For the Spokane men to just sit around and brag about their spouses’ accomplishments seems unreal to our culture. Native American culture is very different from that of American culture. Rather than the Spokane tribesmen trying to better the tribe themselves, they are counting on Corliss to graduate law school and fix the problems of the tribe. The men of the tribe are not fully applying themselves to employment, the tribe, or each other. The values, goals, and practices of the Spokane tribe make their culture foreign to the average American. How to cite Ten Little Indians, Papers

The Vision Essay Example For Students

The Vision Essay The VisionMost people are skeptical about psychicsand psychic powers. In the book The Vision by Dean Koontz, there arisesa real convincing psychic Mary, who has visions of murders that are yetto happen. But, a new twist to the story causes Mary to see a differentkind of vision. Murders more gruesome than ever. More difficult to see. Harder to pursue. All these factors cause the reader, and possibly Maryto wonder who are the ones who really care for her. Can the murderer possiblybe someone she loves? Or maybe a haunting truth about the past. The story takes place in various locationsof modern day California. Some of the story takes place in Los Angeles,but the most momentous part of the story takes place in a little town calledKings Point. The town is on the Pacific Coast Highway, and expensive housesdot the shoreline. Pertaining to the visions, Dean Koontz vividly describesthe scene of each of them, as they take place. For example, he takes thereader to one of the scenes of a murder. A small beauty shop in Santa Ana,California. He forces the reader to picture the various aspects of a normalbeauty shop, such as, the exterior. The neon lights, the palm trees, thejade-plant hedges, and the money-scented air. He informs the reader ofthe scent of the shampoo, cream rinse, cologne, and perspiration. He tellshow the floor was covered in hair, and the purple color of the walls, andthe plush purple carpet. He describes the sound of the hair dryer and thegunshot in which the murderer shot the cashier. As one can see, the authorth oroughly describes the setting. We will write a custom essay on The Vision specifically for you for only $16.38 $13.9/page Order now The main character is of course, the psychic,Mary Bergen. She is the author of a syndicated newspaper column about psychicphenomena, and the one who pursues the visions in which the murderer creates. The true identity of the murderer is not clear until the end of the book. Max Bergen, Marys husband, and Alan Tanner, Marys brother, each try tohelp Mary pursue her visions to catch the killer, and to free Marys lifeof the horrible stress that encompasses her. But Max and Alan dont getalong very well. Alan feels that Mary could have picked a better man tomarry, because he believes that all Max is after is Marys money, and thatMax doesnt really realize how fragile she is. Max knows how Alan feels,but obviously he disagrees. Max is pretty a strong man, six inches taller,and forty pounds heavier than Alan. Although Max had promised Mary thathe would never physically fight another person, he feels a strong needto fight Alan, but knows that wont stop him from being so arrogant. Alanon the other hand, can easily persuade people with his sweet voice, andpleasing appearance. There is also Dr. Cauvel, Marys psychiatrist, andLou Pasternak, one of Marys old friends. Cauvel desperately tries to linkMarys visions to the past. Pasternak, an alcoholic journalist, helps M aryand Max try to find the killer, and stop him. Mary Bergen, the well-known psychic, hasunfortunate visions of murderers killing their victims. One day, a terriblevision appears with no warning. And from then on, these visions are evenmore macabre than her usual visions, and they always prevent Mary fromseeing the killers face. This puzzles Mary, so she goes to her psychiatristDr. Cauvel, to seek some answers. He tries to delve into her past and unveilsome truths. She was abused as a child by one of her neighbors, who supposedlykilled all of her brother Alans pets. And her father died when she wasreally young. Mary doesnt clearly recall any of the abuse she experienced. .u328f555a86d77463c564061a1a4ba359 , .u328f555a86d77463c564061a1a4ba359 .postImageUrl , .u328f555a86d77463c564061a1a4ba359 .centered-text-area { min-height: 80px; position: relative; } .u328f555a86d77463c564061a1a4ba359 , .u328f555a86d77463c564061a1a4ba359:hover , .u328f555a86d77463c564061a1a4ba359:visited , .u328f555a86d77463c564061a1a4ba359:active { border:0!important; } .u328f555a86d77463c564061a1a4ba359 .clearfix:after { content: ""; display: table; clear: both; } .u328f555a86d77463c564061a1a4ba359 { display: block; transition: background-color 250ms; webkit-transition: background-color 250ms; width: 100%; opacity: 1; transition: opacity 250ms; webkit-transition: opacity 250ms; background-color: #95A5A6; } .u328f555a86d77463c564061a1a4ba359:active , .u328f555a86d77463c564061a1a4ba359:hover { opacity: 1; transition: opacity 250ms; webkit-transition: opacity 250ms; background-color: #2C3E50; } .u328f555a86d77463c564061a1a4ba359 .centered-text-area { width: 100%; position: relative ; } .u328f555a86d77463c564061a1a4ba359 .ctaText { border-bottom: 0 solid #fff; color: #2980B9; font-size: 16px; font-weight: bold; margin: 0; padding: 0; text-decoration: underline; } .u328f555a86d77463c564061a1a4ba359 .postTitle { color: #FFFFFF; font-size: 16px; font-weight: 600; margin: 0; padding: 0; width: 100%; } .u328f555a86d77463c564061a1a4ba359 .ctaButton { background-color: #7F8C8D!important; color: #2980B9; border: none; border-radius: 3px; box-shadow: none; font-size: 14px; font-weight: bold; line-height: 26px; moz-border-radius: 3px; text-align: center; text-decoration: none; text-shadow: none; width: 80px; min-height: 80px; background: url(https://artscolumbia.org/wp-content/plugins/intelly-related-posts/assets/images/simple-arrow.png)no-repeat; position: absolute; right: 0; top: 0; } .u328f555a86d77463c564061a1a4ba359:hover .ctaButton { background-color: #34495E!important; } .u328f555a86d77463c564061a1a4ba359 .centered-text { display: table; height: 80px; padding-left : 18px; top: 0; } .u328f555a86d77463c564061a1a4ba359 .u328f555a86d77463c564061a1a4ba359-content { display: table-cell; margin: 0; padding: 0; padding-right: 108px; position: relative; vertical-align: middle; width: 100%; } .u328f555a86d77463c564061a1a4ba359:after { content: ""; display: block; clear: both; } READ: The Progressive Era?s influence on the New Deal EssayAll she can really remember is the flapping of a lot of wings, like thoseof a bird. She often has visions of just the wings, and it is an enigmawhich severely frightens Mary. All she knows, is the wings relate to herabuse. Considering that Mary has blocked this part of her past out, Cauvelbelieves that her abuse is what caused her to start having these visions. That same day, a vision comes to her. As she tries to pursue the visionand see the killers face, hundreds of glass dogs that the Doctor had collected,flew of the shelves, and at Mary. Scared and confused, Mary later looksfor comfort in Max. He of course comforts her, and tries to help solvethe mystery. He takes her to Kings Point where the next murder is to takeplace and to meet with Lou, who helps them by having a seance to answersome of Marys questions. A Ouji board assists in answering these questions. But, there are a few questions asked by the reader, such as: Is the killeractually someone who is close to Mary?The Vision by Dean Koontz, is a very excitingbook that will most definitely keep one turning the pages. It has a lotof suspense, and most of all, a lot of mystery. The author does a goodjob in letting the reader know what is going on at all times. He does soin such an interesting manner, which keeps one begging for more. The bookitself has a very attractive cover which also gets ones attention. Thisbook is recommended to almost anyone, but mostly to those who like murdermysteries. In reading this book, one will find thatthe main character Mary, goes through many perils but never seems to giveup. She persists with her visions until she feels that justice has beenserved. Even though she has some people against her, mainly the skeptics,she also has people who love her helping. This just shows that even thoughone might feel like the world is against them, they actually have friendswho love them enough to help them solve all their problems. It just takespersistence and patience.

Ways to Protect the Environment Essays

Ways to Protect the Environment Essays Ways to Protect the Environment Essay Ways to Protect the Environment Essay I really love trying to protect the world/environment through many ways such as recycling, picking up trash, no polluting and decrease pollution overall, saving animal habitats and so much more. We should care for the environment because its our real home, we live in it and we dont want a nasty living of trash every where with stenches, also animals can die from our trashes such in beaches, they can get stuck in the can plastics. We need to recycle because recycling takes trash and processes it in some way to make a useful product. Composting falls into this category. Glass, plastics, paper, steel, and cardboard are other materials that may be recycled. The added benefit of compost is that it can be done in your own backyard. We stiill need to recycle all the plastic that we use because it gets melted and reused again for more supply for our needs. When we dont recycle we have less plastic reusing than before and cause alot more money and man labor time to recycle it for us in the land fills. Also most of it gets burned to dispose of it all cause we have no room for all the landfills and they cost too much to have. Really we should all try to reuse before recycling but either works just fine. So when we reuse our belongings like finding alternate uses for trash rather than disposal. Share unused portions with neighbors or charities. Donate books to the library, give old clothing to charity, etc. Now we also need to reduce which is includes reducing the amount of total waste by steps such as buying only the amount you need, persuading manufacturers to reduce the amount of packaging they use. It also includes steps such as mowing your lawn with a mulching mower and leaving the clippings on the grass. Waste is never generated. So we dont want to buy too much of anything for our selves everyone needs the same things such as water bottles, plastic bags, and much more. Those are called the three Rs Reduce, Reuse, Recycle and try to use them to protect out environment. This still all circles back to the begin when you dont recycle and just throw it away landfills burn all this trash and create pollusi on which can be really harmful to the atmosphere by the combustion of fossile fuels and then also causes global warming and acid rain. I mean really consider how much rubbish your household produces in a week. Then imagine how much rubbish your street produces then your city then your region then your country. Hopefully then you can begin to imagine the extent of this problem. So just recycle cause you dont want o have a landfill start piling up to your back yard do you? save the hassle, save the space because recycling saves natural resources, reduces land pollution and also air pollution as many products require more energy to produce them than to recycle them. We need to save animal habitats because animals cant survive without food, shelter and water. Habitat loss occurs due to the construction of roads, shopping malls and housing in areas where animals used to live. Logging leaves a lot of animals without a home or feeding or hunting grounds. Reduce, reuse, recycle should be remembered here: If you reduce the amount of paper products you use each day, youll reduce the need for trees to be cut down. So instead of using a paper bag every day to pack your lunch, use a washable, reusable lunchbox. Always recycle whenever you can. Reducing your amount of trash will help conserve animal habitats. Reuse things that could otherwise turn into waste, and youll indirectly save the lives of animals. If the animal loses its habitat it can very easily die from many other animals and predators and humans, which make no reproducing of that species such as jaguars their going extict and we need to conserve them and stop hunting them. And with the deaths of some of these animals can cause us to lose the food we make so it all just doesnt work great at all. Do all you can do in your part to keep the world and the environments a safe happy place for everyone and thing.

The 14 Best Low-Carb Fruits to Help You Lose Weight

The 14 Best Low-Carb Fruits to Help You Lose Weight SAT / ACT Prep Online Guides and Tips While fruit has a reputation for being a healthy food group, many types of fruit are actually high in carbs. If you're on a low-carb diet, you may be wondering how you can eat fruit and also stick to your diet. Do you need to give up fruit completely? Absolutely not! You just need to know which fruits are low-carb. In this guide we explain what low-carb really means and what the benefits of low-carb fruits are. We then go over the 14 best low-carb fruits to eat, as well as four types of fruit you should avoid if you're on a low carb diet. What Are the Benefits of Low-Carb Fruits? What's so great about low-carb fruits? Low-carb diets have become very popular in recent decades as a way for people to lose weight. Carbohydrates not immediately used by the body are converted to fat, and eating lots of carbs can cause a spike in blood sugar which can cause cravings for more carb-rich foods. Because of this, many people try to limit the number of carbs they consume, and numerous low-carb diets, such as the Atkins and Paleo diet, have sprung up, emphasizing foods high in fat and protein over carb-rich foods. Carbohydrates do have benefits though. They are the brain’s main fuel source and are necessary for your body to run properly. Therefore, your goal should never be to cut out carbs completely from your diet, but instead to consume a healthy amount. While foods like pasta, potatoes, beer, and soft drinks are the usual suspects when looking for carb-rich foods, many fruits also have a significant amount of carbohydrates. So even if you’re used to thinking of fruit as a completely healthy food group, some types of fruit can derail your low-carb diet. Therefore, it’s important to know which fruits are low-carb. Fruits provide many important vitamins and nutrients that the body needs to function properly, so you don’t want to eliminate them from your diet, even if you’re trying to be low-carb. The solution is to learn which fruits are low-carb and eat more of those. Fruits low in carbs provide nutritional benefits while still allowing people to stick to their low-carb diets. What Does â€Å"Low-Carb† Actually Mean? Before we dive what fruits are low-carb, let’s first discuss what â€Å"low-carb† means. If you’re not sure what the definition of low-carb is, you’re not alone. There is no set definition for â€Å"low-carb† and the Food and Drug Administration (FDA) has not set any regulations as to what low-carb means. Since there is no official definition for â€Å"low-carb,† any food can be labelled as low-carb. Usually low-carb foods have been altered in such a way as to reduce the amount of carbs they would normally have (such as low-carb beer), or they naturally have fewer carbs than many other foods. In this guide, we define a low-carb fruit as any fruit that has 15g or less of carbs per serving. This is a low enough amount of carbs that you can likely still eat these fruits and keep to your diet, but it also gives you a decent variety of fruits to choose from. The 14 Best Low-Carb Fruits So, what fruits are low in carbs? We’ve done the hard work for you, and below is a list of the 14 best low-carb fruits. If you’re trying to stick to a low-carb diet, these are all great choices for you. The fruits are ordered from lowest amount of carbs per serving to highest. For each fruit on this low-carb fruits list, we’ve included the serving size, how many carbs it contains, how much sugar it contains, and any important health benefits the fruit may provide. All the nutritional info comes from the USDA’s National Nutritional Database. When reading this list, pay close attention to the serving size of each fruit. They aren’t all the same, and not paying attention to serving size can seriously derail your diet. #1: Starfruit Serving Size: 1 medium starfruit (about 90g) Carbs: 6g Sugar: 4g Health Benefits: In addition to having one of the lowest amounts of carbs for any fruit, starfruit is also a good source of fiber and vitamin C. #2: Tomatoes Serving Size: 1 regular-sized tomato (about 180g) Carbs: 7g Sugar: 5g Health Benefits: Tomatoes are very high in lycopene, an important antioxidant. Eating tomatoes regularly may also reduce the risk of prostate cancer and pancreatic cancer. #3: Avocados Serving Size:  ½ an avocado (about 100g) Carbs: 8g Sugar: 0.5g Health Benefits: Yes, avocados are indeed a fruit, and they’re high in Vitamins K, C, E, and several B vitamins. Avocados are also high in folate and potassium, as well as healthy fats. They’re also very low in sugar compared to other fruits. #4: Plums Serving Size: 1 plum, about 70g Carbs: 8g Sugar: 7g Health Benefits: Plums are high in antioxidants and Vitamin C, and they may increase iron absorption in the body. #5: Clementines Serving Size: 1 clementine (about 75g) Carbs: 9g Sugar: 7g Health Benefits: Clementines are high in Vitamin C as well as calcium and potassium. #6: Coconut Meat (Raw) Serving Size: 1 cup shredded (about 80g) Carbs: 12g Sugar: 5g Health Benefits: Raw coconut meat is a good source of healthy fats and fiber. It’s important to eat raw coconut meat though. Dried coconut has more than double the carbs per serving as raw coconut. #7: Strawberries Serving Size: 1 cup (about 150 grams) Carbs: 12g Sugar: 7g Health Benefits: Like other berries, strawberries are high in antioxidants as well as vitamins A, C, and E. Strawberries also have high levels of anthocyanins, a group of flavonoids that can reduce the risk of heart attacks. #8: Watermelon Serving Size: 1 cup, diced (about 150g) Carbs: 12g Sugar: 10g Health Benefits: As their name suggests, watermelons are mostly made of water, but this high water content will help you feel full faster. Watermelon also contains Vitamins A, B6, and C, as well as the antioxidant lycopene. The more red the watermelon you’re eating is, the more lycopene it contains. #9: Cherries Serving Size: 10 cherries (about 80g) Carbs: 13g Sugar: 10g Health Benefits: Cherries are high in antioxidants and can reduce inflammation in the body. #10: Peaches Serving Size: 1 small peach (about 130g) Carbs: 13g Sugar: 11g Health Benefits: Peaches are high in a number of minerals, including calcium, potassium, and magnesium. #11: Cantaloupe Serving Size: 1 cup, diced (about 150g) Carbs: 13g Sugar: 12g Health Benefits: This fruit is high in potassium, and it’s a good source of B vitamins. #12: Blackberries Serving Size: 1 cup (about 120 grams) Carbs: 14g Sugar: 7g Health Benefits: Blackberries have one of the highest antioxidant concentrations of any fruit. They are also high in Vitamin C, as well as tannins, which can help with digestion issues. #13: Honeydew Serving Size: 1 cup, diced (about 170g) Carbs: 14g Sugar: 14g Health Benefits: Honeydew is a good source of potassium, and its high water content means that you feel full faster. #14: Raspberries Serving Size: 1 cup (about 120 grams) Carbs: 15g Sugar: 6g Health Benefits: Raspberries are high in fiber, antioxidants, and vitamins A, C, and E. 4 Fruits to Avoid If You’re Low-Carb In this section are the four fruits that have high amounts of carbohydrates and sugar. You don’t need to completely avoid them, but you should definitely limit the amount you consume if you’re trying to stick to a low-carb diet. #1: Bananas Serving Size: 1 medium banana (about 120g) Carbs: 27g Sugar: 15g #2: Mangos Serving Size: 1 cup, diced (about 160g) Carbs: 25g Sugar: 23g #3: Pineapple Serving Size: 1 cup, diced (about 160g) Carbs: 22g Sugar: 16g #4: All Dried Fruit There’s a reason all the low-carb fruits in the list above are fresh/raw. When fruit is dried, the amount of carbs and sugar it contains per serving drastically increases. For example, while a cup of fresh strawberries only contains 12g of carbs and 7g of sugar, one cup of dried strawberries contains, on average, 96g of carbs and 82g of sugar! In addition, many dried fruits have sugar added to them, which makes them even more unhealthy. Definitely keep away from dried fruit if you’re on a low-carb diet. How Much Fruit Can You Eat on a Low Carb Diet? Does being on a low-carb diet mean you need to cut out fruit completely? No! As you can see from the list above, fruits provide many important nutritional benefits, and eliminating them from your diet completely can do more harm than good. The USDA recommends about two cups of fruit per day in order to maintain a healthy diet. Depending on how many carbs your diet recommends, you may be able to meet this goal, especially if you choose low-carb fruits. For example, a plum and a cup of strawberries together only contain 20g of carbs, but they provide many nutritional benefits. How much fruit you can eat depends on the diet you’re following and how many carbs you’re getting from other food groups, but you should still aim to regularly eat different fruits. Recap: Low-Carb Fruits Even though fruit is typically thought of as a â€Å"healthy† food group, certain fruits can be very high in carbohydrates, which can make it difficult if you’re following a low-carb diet. Low-carb fruits give the nutritional benefits of fruits without a lot of carbs. Our low-carb fruits list helps you pick out what fruits are low in carbs. This list includes several types of berries, melons, and other fruits. You should avoid high-carb fruits like bananas, dried fruit, and certain types of tropical fruit. Even if you’re on a low-carb diet, it’s still possible to eat fruit if you make healthy and smart choices about the type of fruit you eat and eat mostly fruits low in carbs.