The surprisingly unhealthy fruit and veggie snacks

Pretty much all fruits and vegetables are good for us, but some aren't as good for our blood sugar. When we tell you to eat more fruits and veggies, we're talking about colourful veggies (not starches like potatoes) and fresh, whole fruit. Here's the scoop.

These are the big exception: they're dense in easily absorbed carbohydrates, so their glucose level is quite high. In fact, the more potatoes people eat, the higher their risk of diabetes. Many nutritionists think potatoes should be classified with grains rather than with vegetables, and even there, they're at the top of the carbohydrate pyramid.

Sweet potatoes and winter squash are rich in carotenoids and other important nutrients as well as fibre, which is also beneficial. But they're also high in carbohydrates, although their carbs aren't as easily absorbed as those in white potatoes. That makes them a better choice than white potatoes. But as with other carbohydrate-rich foods, watch portions.

Drying concentrates the sugars in fruit and can make for intensely caloric treats. It's fine to have some raisins, dried plums, dates, figs and apricots, but don't overindulge in them.

You'll miss out on most of the fibre and some of the vitamins in the whole fruit, and you'll get a lot more calories — and a higher glucose level. If you eat 125 grams (1/2 cup) of fresh pineapple, for example, the glucose level is 6. But if you drink a small glass (175 millilitres or 3/4 cup) of pineapple juice, the glucose level is 12. Ditto for an orange and for grapefruit versus a small glass of their juice. And if you go for a sweetened fruit drink, all bets are off: a 375 millilitre (1 1/2 cup) serving of cranberry juice cocktail — about the size of a small soda — has a glucose level of 36. When you drink juices, keep portions small and make sure they're unsweetened (read labels carefully).

Taking your fruits and vegetables is healthier than sugary sweet snacks but not all fruits and veggies are the same. Make sure you are balancing your diet with healthier options.