Eating fruit can help you lose weight, particularly if you choose fruit rather than processed foods that are high in added sugar and fat. Making fruit a daily staple in your diet can offer many health and nutritional benefits. The high fiber content can help you feel full and the natural sweetness can help stave off cravings.

Fruit often gets a bad rap for containing carbohydrates and naturally occurring sugar. But both of those components are parts of a healthy diet and can be a part of your weight loss or management journey.

The link between eating more fruit and losing weight may be because fruit can help boost satiety and satisfy a sweet craving. Fruits can provide you with a nutritious sweet snack or dessert option. They can also replace higher-calorie treats from time to time.

The sugar from fresh, whole fruit is different than added sugar, or the refined type used to sweeten foods (such as sugar used in baked goods or the spoonful of sugar you add to your morning coffee).

That’s because the naturally occurring sugar in fruit is much less concentrated and is bundled with water, fiber, and other key nutrients. For example, one large orange provides:

• 21.7 grams (g) of carbs
• 17 g of natural sugar
• 4 g of fiber
• 53 milligrams (mg) of vitamin C
• 181 mg of potassium
• 14 mg of phosphorous

Compare that to 1 teaspoon of sugar, which contains about 4 g of carbs and no key nutrients. Whole, fresh fruit, and added sugar are in separate sugar categories.

There aren’t any specific fruits that can be singled out as the best choices for weight management. That’s because a variety of fruits in moderate portions can aid in weight loss. Choose fruits you enjoy. The Centers for Disease Control and Prevention suggests these fruits to try:

Vitamins, minerals, antioxidants, fiber, and prebiotics in fruit are healthy not only by helping to protect against chronic diseases but also by supporting weight management. Even if you eat plenty of veggies, skipping fruit means missing out on the unique antioxidants they provide.

Research has even shown a connection between fruit intake and weight loss. One study found that among adults who had overweight or obesity, those who ate more fruit experienced greater weight loss than those who didn’t. Another study, which followed more than 130,000 adults over 24 years, found that consuming fruit was associated with improved weight loss over time.

Try to consume a variety of fruits to get a spectrum of nutrients and antioxidants.

Since the carbs in fruit help fuel activity, when you eat fruit matters, too. Try building fruit into the meals and snacks you consume during your more active hours of the day. That may mean eating a banana before a workout or having berries with breakfast before heading to work. Try pairing an apple with almond butter in the afternoon to help power through the rest of the day.

Eating fruit before an exercise or before you start your day can provide you with carbohydrates that are easily digestible and will keep your energy up.

The U.S. Department of Agriculture recommends that most adults should eat 1.5 to 2.5 cups of fruit every day. This can include fruit that is canned, fresh, dried, frozen, or juiced. Try to get at least half of your daily fruit from whole fruits (rather than 100% fruit juice), if accessible.

Fruit is incredibly nutritious and has been shown to aid in losing weight. Its impact on your weight depends on when you consume it and if you are using it to replace higher-calorie foods. Eliminating fruit can backfire on weight loss and negatively impact your overall wellness. Instead, strike the right balance to reap all the benefits of fruit and still achieve your weight loss or maintenance goals.