In Protein Power, (and since October '00 - Atkins also) you subtract grams of fiber from the total carbs given for a food. The figure you have left is called the Effective Carb Count, or ECC. Fiber is not digested, therefore does not cause a rise in blood sugar or insulin; it's the carbs REMAINING that do that! So you can see, by choosing wisely to eat high-fiber vegetables and fruits, you will be doing your body a big favour AND you will be able to eat more ..

For example, a 6 oz or 175 ml glass of freshly squeezed orange juice has 19.3 total carbs and only 0.4 gm fiber. ECC = 18.9 grams of sugar, natural of course. BUT, a medium sized fresh orange has 14.4 total carbs, and 2.9 gm fiber, giving an ECC of 11.5 carbs. The whole orange wins, hands down.

For this list, I used Corrine Netzer's "the Complete Book of Food Counts". You would do well to purchase your own copy of a good food counts book such as this. Not everything comes with a label and the carb counts printed on them! Atkins and Protein Power both have published handy pocket carb counter books, they don't list as many foods though. If you can't get a book right away, then print out this list, so you'll have it.
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apple, 1 small, 19 carbs, 3.4 gm fiber
apricot, canned no sugar, 1/2 cup, 13 carbs, 1 gm fiber
avocado, pureed, 1/2 cup, 8 carbs, 3.1 gm fiber
banana, medium, 27.6 carbs, 2.7 fiber
blackberries, 1/2 cup, 9.2 carbs, 3.6 fiber
blueberries, 1/2 cup, 10.2 carbs, 2.0 fiber
cantaloupe, 1/2 cup chunks, 6.7 carbs, 0.6 fiber
fruit cocktail, canned no sugar, 1/2 cup, 15 carbs, 1 fiber
grapefruit, 1/2 medium, 9.2 carb, 1.4 fiber
grapes, 1/2 cup, 14.2 carb, 0.5 fiber
guava, 1 medium, 10.7 carbs, 4.9 fiber
honeydew melon, 1/2 cup chunks, 7.8 carb, 0.5 fiber
kiwi fruit, medium, 11.3 carb, 2.6 fiber
mango, fresh, 1/2 cup, 14 carb, 1.5 fiber
nectarine, medium, 16 carb, 2.2 fiber
orange, medium, 14.4 carb, 2.9 fiber
papaya, 1/2 cup, 6.9 carb, 1.3 fiber
passion fruit, 1 medium, 4.2 carb, 1.9 fiber
peach, fresh, 9.7 carb, 1.7 fiber
peach, canned no sugar, 1/2 cup, 13 carb, 1 fiber
pear, medium, 25.1 carb, 4.0 fiber
pineapple, canned no sugar, 1/2 cup, 17 carb, 1 fiber
plum, medium, 8.6 carb, 1 fiber
raspberries, 1/2 cup, 7.1 carb, 4.2 fiber
strawberries, 1/2 cup, 5.2 carb, 1.7 fiber
tangerine, medium, 9.4 carb, 1.9 fiber
watermelon, 1/2 cup chunks, 5.7 carb, 0.4 fiber
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Just a caution, some of the counts look nice and low, just pay attention to the portion size. A half-cup is 125 ml. Not 1/2 a melon.