Summer often brings a desire for refreshing fruits, but concerns about blood sugar spikes can deter some, especially individuals with diabetes. Dr. Kalayan Kumar Gangopadhayay, a consultant endocrinologist at CK Birla Hospitals CMRI, emphasizes that whole fruits are a nutrient-rich choice, contrary to the common belief that they should be avoided. He advises keeping the skin on fruits to maximize fiber intake, which helps regulate blood sugar levels. Portion control is crucial, with a recommended serving size of 80 grams—approximately what fits in an adult's palm. Dr. Gangopadhayay categorizes fruits into small, medium, and large sizes, detailing appropriate portion sizes for each. He also highlights the importance of choosing low Glycemic Index (GI) fruits, such as apples and berries, to minimize blood sugar spikes, while noting that higher GI fruits like bananas and mangoes can still be enjoyed in moderation. This guidance allows individuals to enjoy the sweetness of summer fruits without compromising their health.