Apple (100 G) and Papaya (100 G)

Reduce the portion of apple and papaya, and eat them slowly rather than as a large fruit bowl or smoothie.

Have the fruit after a balanced meal instead of on an empty stomach.

Pair the fruit with protein and fat, such as plain Greek yogurt, cottage cheese, eggs, tofu, or a small handful of nuts.

Add fiber-rich foods alongside the fruit, such as chia seeds, ground flaxseed, lentils, or chickpeas.

Choose whole, intact fruit and avoid fruit juice, dried fruit, or blended fruit drinks.

Take a 10–20 minute easy walk after eating to help reduce the rise in blood sugar.