Italian health guide urges summer fruit choices to control blood sugar and stay cool

Health experts in Italy recommend specific fruits and foods for the summer months to help people manage blood‑sugar levels and stay hydrated. Berries such as raspberries, blueberries, blackberries and strawberries are highlighted for their low sugar content, high water, fiber and antioxidants. Stone fruits like peaches, apricots and plums (eaten with the skin and not over‑ripe) have a moderate glycaemic index and provide satiety. High‑glycaemic fruits such as watermelon and melon are acceptable in larger portions because their sugar load is low, while very sugary fruits like figs and grapes should be limited to smaller servings and preferably eaten after a meal.

To further blunt glucose spikes, the guide advises pairing fruit with a small amount of protein or fat, such as almonds or Greek yogurt, and encouraging a brief walk after eating. Beyond fruit, other hydrating foods—cucumbers, tomatoes, leafy greens, yogurt, kefir, lean fish, legumes and whole grains—support thermoregulation, replenish electrolytes and maintain gut microbiota. The advice also suggests avoiding heavy, fried or sugary foods, as well as alcohol and carbonated drinks, to reduce heat‑related fatigue and digestive discomfort.