Papaya (100 G) and Watermelon (100 G)

Keep the portion modest: try about 1 cup of papaya or 1/2 cup of watermelon, rather than a large bowl.

Eat the fruit after or alongside a balanced meal instead of on an empty stomach.

Pair it with protein and fat, such as plain Greek yogurt, a boiled egg, cottage cheese, or a small handful of almonds.

Add fiber-rich chia seeds or ground flaxseed to plain yogurt served with the fruit.

Choose papaya more often than watermelon if you notice watermelon produces a larger rise for you.

Avoid fruit juice, dried fruit, sweetened yogurt, or other sugary foods in the same meal.