Summer often brings a strong craving for refreshing fruits like mango and watermelon, but many people hesitate due to concerns about rising blood sugar levels. According to Dr Kalayan Kumar Gangopadhayay, enjoying fruits the right way can help you avoid sudden glucose spikes while still benefiting from their nutrition.
Fruits are naturally sweet, yet they are also packed with fibre vitamins and antioxidants. Experts emphasize that whole fruits are far healthier than processed sugary foods such as soft drinks sweets and packaged snacks. Even individuals dealing with diabetes or insulin resistance do not need to completely eliminate fruits from their diet.
One of the most important tips is to eat fruits with their skin whenever possible. The outer layer contains fibre that slows down sugar absorption and helps maintain stable blood glucose levels. Removing the peel or consuming fruit juices and smoothies can strip away this fibre leading to faster sugar spikes.
Portion control is another key factor. Health experts recommend limiting intake to about two servings of fruit per day with each serving roughly around 80 grams which is approximately the amount that fits in an adult’s palm. This simple visual guide makes it easier to manage intake without strict measuring.
Fruits can also be categorized based on portion sizes. Small fruits like plums kiwi apricots and strawberries can be eaten in slightly larger quantities per serving while medium fruits such as apples bananas pears and oranges are typically consumed as one piece per serving. Larger fruits like papaya pineapple and watermelon should be eaten in slices while mango intake should be limited to a couple of pieces.
Experts also suggest paying attention to the Glycemic Index when choosing fruits. Low GI options such as apples berries citrus fruits and avocados help maintain steady blood sugar levels while higher GI fruits like bananas mangoes and pineapple should be consumed in moderation rather than avoided completely.
Overall the focus should shift from avoiding fruits to understanding how to eat them wisely. By choosing whole fruits maintaining portion control and balancing intake individuals can enjoy summer produce without compromising their health.
