Tomatoes (1 Medium Whole (2 3/5 Inches Dia)), Cucumber (Peeled) (1 Cup, Pared, Chopped), Mango (1 Mango), Pear (1 Medium Pear (Approx 2 1/2 Per Lb)), Pomegranates (1 Pomegranate (3 3/8 Inches Dia)) and Apple (1 Medium (2 3/4 Inches Dia) (Approx 3 Per Lb))

Reduce the portion of mango, pear, apple, and pomegranate; have one fruit serving at a time rather than combining several fruits in one meal.

Eat cucumber and tomatoes first, then have the fruit after a protein-rich food such as plain Greek yogurt, eggs, tofu, fish, or chicken.

Pair fruit with a small serving of nuts or seeds, such as almonds, walnuts, chia seeds, or pumpkin seeds, to slow absorption.

Choose whole, intact fruit and pomegranate arils; avoid juices, smoothies, dried fruit, and fruit purées.

Add a high-fiber option such as lentils, chickpeas, beans, or non-starchy vegetables to the meal containing fruit.

Take a 10–20 minute easy walk after eating and use your glucose readings to identify which fruit portions cause the largest rise for you.