Often referred to as the king of fruits, mango (Mangifera indica) is one of the most beloved tropical fruits in the world. Its prized for its bright yellow flesh and unique, sweet flavor (1).
This stone fruit, or drupe, has been primarily cultivated in tropical regions of Asia, Africa, and Central America, but its now grown across the globe (1, 2).
Given that mangoes contain natural sugar, many people wonder whether theyre appropriate for people with diabetes.
This article explains whether people with diabetes can safely include mango in their diets.
Mangoes are loaded with a variety of essential vitamins and minerals, making them a nutritious addition to almost any diet including those focused on improving blood sugar control (3).
One cup (165 grams) of sliced mango offers the following nutrients (4):
This fruit also boasts small quantities of several other important minerals, including magnesium, calcium, phosphorus, iron, and zinc (4).
Mango is loaded with vitamins, minerals, and fiber key nutrients that can enhance the nutritional quality of almost any diet.
Over 90% of the calories in mango come from sugar, which is why it may contribute to increased blood sugar in people with diabetes.
Yet, this fruit also contains fiber and various antioxidants, both of which play a role in minimizing its overall blood sugar impact (2).
While the fiber slows the rate at which your body absorbs the sugar into your blood stream, its antioxidant content helps reduce any stress response associated with rising blood sugar levels (5, 6).
This makes it easier for your body to manage the influx of carbs and stabilize blood sugar levels.
The glycemic index (GI) is a tool used to rank foods according to their effects on blood sugar. On its 0100 scale, 0 represents no effect and 100 represents the anticipated impact of ingesting pure sugar (7).
Any food that ranks under 55 is considered low on this scale and may be a better choice for people with diabetes.
The GI of mango is 51, which technically classifies it as a low GI food (7).
Still, you should keep in mind that peoples physiological responses to food vary. Thus, while mango can certainly be considered a healthy carb choice, its important to evaluate how you respond to it personally to determine how much you should include in your diet (8, 9).
Mango contains natural sugar, which can contribute to increased blood sugar levels. However, its supply of fiber and antioxidants may help minimize its overall blood sugar impact.
If you have diabetes and want to include mango in your diet, you can use several strategies to reduce the likelihood that it will increase your blood sugar levels.
The best way to minimize this fruits blood sugar effects is to avoid eating too much at one time (10).
Carbs from any food, including mango, may increase your blood sugar levels but that doesnt mean that you should exclude it from your diet.
A single serving of carbs from any food is considered around 15 grams. As 1/2 cup (82.5 grams) of sliced mango provides about 12.5 grams of carbs, this portion is just under one serving of carbs (4, 10).
If you have diabetes, start with 1/2 cup (82.5 grams) to see how your blood sugar responds. From there, you can adjust your portion sizes and frequency until you find the amount that works best for you.
Much like fiber, protein can help minimize blood sugar spikes when eaten alongside high carb foods like mango (11).
Mango naturally contains fiber but isnt particularly high in protein.
Therefore, adding a protein source may result in a lower rise in blood sugar than if you were to eat the fruit by itself (11).
For a more balanced meal or snack, try pairing your mango with a boiled egg, piece of cheese, or handful of nuts.
You can minimize mangos impact on your blood sugar by moderating your intake and pairing this fruit with a source of protein.
Most of the calories in mango come from sugar, giving this fruit the potential to raise blood sugar levels a particular concern for people with diabetes.
That said, mango can still be a healthy food choice for people trying to improve blood sugar control.
Thats because it has a low GI and contains fiber and antioxidants that may help minimize blood sugar spikes.
Practicing moderation, monitoring portion sizes, and pairing this tropical fruit with protein-rich foods are simple techniques to improve your blood sugar response if you plan to include mango in your diet.
- Which foods will survive the apocalypse? - BBC News - March 31st, 2020
- Infant and Young Child Feeding in the Context of the COVID-19 Pandemic - Eastern, Central and Southern Africa - Africanews English - March 31st, 2020
- Can Essential Oils Help To Safely Get Rid of UTIs? - Everyday Health - March 27th, 2020
- 10 ways to share during the coronavirus pandemic - Shareable - March 27th, 2020
- Ensure That You Eat Healthy And Stay Fit While In Isolation - Femina - March 26th, 2020
- Coronavirus: Supplements that could boost your immune system during COVID-19 pandemic - Express - March 26th, 2020
- Happy to be safely home - Winnipeg Free Press - March 25th, 2020
- 7 Safe, Smart, Sanitary Habits to Use When Ordering Takeout and Delivery - Yahoo Lifestyle - March 25th, 2020
- Governor Newsom Deploys National Guard to Protect Food Security in California - One Green Planet - March 25th, 2020
- How to Treat Yourself at Home if You Have Mild COVID-19 Symptoms - Healthline - March 25th, 2020
- Sick at home with COVID-19: How to care for your loved ones infected with coronavirus - USA TODAY - March 23rd, 2020
- What you can do when you need to lose weight swiftly - The Upcoming - March 23rd, 2020
- Coronavirus: WHO on how to stay safe - The Brussels Times - March 23rd, 2020
- Contact-free home deliveries:how to support cool, independent businesses and get fresh food delivered to your door - Homes and Property - March 23rd, 2020
- IBS and Popcorn: Do They Go Together? - Healthline - March 23rd, 2020
- Yale researchers say artificial sweeteners can make healthy people sick if they are paired with this - Ladders - March 23rd, 2020
- Aimmune Announces First US Patients Are Being Treated with Newly-Approved PALFORZIA, the First Treatment for Peanut Allergy - BioSpace - March 16th, 2020
- As coronavirus spreads, is it safe to go to the gym? - TODAY - March 16th, 2020
- How to ace care packages: delivering food for family and friends in need - Good Food - March 16th, 2020
- Eating in the time of coronavirus - Los Angeles Times - March 15th, 2020
- Mini masterchefs: the benefits of teaching children how to cook - The National - March 15th, 2020
- U.K. Scientists Paying People $4,000 to Get Infected with Coronaviruses - Newsweek - March 15th, 2020
- Lettuce is overrated: FDA's leafy greens STEC action - Barfblog - March 15th, 2020
- 'Sister Wives': Janelle Brown Shares How the Brown Family's Religion Is Helping Them Prepare for the Coronavirus Pandemic - Showbiz Cheat Sheet - March 15th, 2020
- Inside the daring mission to reach the bottom of all Earth's oceans - Wired.co.uk - March 15th, 2020
- Is coffee good for you? It depends on the kind of coffee and the quantity - Borneo Bulletin Online - March 15th, 2020
- 10 Tips For Preparing To Stay At Home Due To The Coronavirus - BuzzFeed News - March 12th, 2020
- Scarsdale Diet Plan: Benefits, Risks and Results - LIVESTRONG.COM - March 12th, 2020
- Space-Grown Lettuce Is Safe and Astronaut-Approved - The Scientist - March 12th, 2020
- Certified Vegan Course at Limerick College of Further Education - FFT.ie - March 12th, 2020
- How to stock your pantry if you're worried about a coronavirus quarantine - The Globe and Mail - March 12th, 2020
- Safety First: Cold Weather Benefits of Exercising Outdoors - Legal Reader - March 12th, 2020
- 27 countries and regions restrict entry from Japan over coronavirus crisis - The Japan Times - March 12th, 2020
- Know causes of rectal bleeding and the steps to be taken - Onmanorama - March 12th, 2020
- Feeding your dog from the table: What you can and can't do, according to veterinarian - Fox News - March 9th, 2020
- OPINION: Fluoridated water IS about healthy children and teeth! - Rio Blanco Herald Times - March 9th, 2020
- FDA Outlines 2020 Action Plan to Advance the Safety of Leafy Greens - FDA.gov - March 9th, 2020
- At the heart of the matter - News for the Oil and Gas Sector - Energy Voice - March 9th, 2020
- Six out of ten adults in England have high cholesterol but there are no symptoms - Mirror Online - March 9th, 2020
- TV guide: 23 of the best shows to watch this week - The Irish Times - March 9th, 2020
- Cholera cases reported in Bengaluru: Know symptoms and prevention of this water-borne disease - The Indian Express - March 9th, 2020
- Space-grown lettuce to give astronauts a more varied diet - The Guardian - March 7th, 2020
- How Do You Train a Zebra? - Smithsonian's National Zoo and Conservation Biology Institute - March 7th, 2020
- How to Effectively and Safely Train Your Dog - Nature World News - March 7th, 2020
- Climate Change Will Turn These Common Foods Toxic - VICE - March 7th, 2020
- 18 health myths that are outdated and wrong - CNET - March 7th, 2020
- Is Intermittent Fasting While Pregnant Safe? - Everything To Know - Women's Health - March 7th, 2020
- Last Word on teachers pay, March 7 - Daily Press - March 7th, 2020
- "It spread quickly, sending my body into acute septic shock": How flesh-eating disease nearly killed a Toronto tech CEO - Toronto Life - March 7th, 2020
- How to Lose Weight Fast: 3 Simple Steps, Based on Science - Healthline - March 7th, 2020
- Reimaging Transportation in Alexandria - Alexandria Living Magazine - March 1st, 2020
- High Protein Diet: The Healthy Paneer Tikki Is Too Delicious To Refuse! - NDTV Food - March 1st, 2020
- The Incredible Story of Finn, the Steer Who Escaped Slaughter and Hid from Humans for Weeks Before Being Taken to a Sanctuary - One Green Planet - March 1st, 2020
- D-III Draft Prospect Ben Bartch Drank an Unholy Concoction to Pack on 60 Pounds - Sports Illustrated - March 1st, 2020
- Is Whey Protein Good For Women? - Version Weekly - March 1st, 2020
- Study Says This Nut Supports Healthy Aging More Than Any Other - mindbodygreen.com - February 29th, 2020
- Gomberg: I fell while holding my son, and a surprising thing is helping me get over hurting him - Salt Lake Tribune - February 29th, 2020
- Health beat: Get moving! The benefits and recommendations for exercise - The Deming Headlight - February 29th, 2020
- 10 Life-changing Wellness Trips to Take in 2020 - Travel+Leisure - February 29th, 2020
- Her parents taught her grit, caring for others. She's using those traits to fight heart disease. - Thrive Global - February 29th, 2020
- Everything you need to know about caring for a pet rabbit - Mirage News - February 29th, 2020
- This surprising ingredient is the secret to making the perfect bacon - msnNOW - February 29th, 2020
- Anti-Inflammatory Diet: What Are The Health Benefits? - Women's Health - February 24th, 2020
- Is Growth Hormone Safe: Widespread Fear of HGH Therapy - Gazette Review - February 24th, 2020
- Birds learn from other birds on TV to make better food decisions - CNET - February 24th, 2020
- How to Work Out Effectively Without Completely Giving Up Alcohol - VICE - February 24th, 2020
- Keto Diet Dangers You Should Know About - February 21st, 2020
- Is Intermittent Fasting Safe For Women? All Your Questions Answered - mindbodygreen.com - February 21st, 2020
- Insects grown on food waste are safe to use in animal feed - All about feed - February 21st, 2020
- Is Dry Shampoo Bad For Your Hair? Potential Health Risks And How To Use It Safely - YourTango - February 21st, 2020
- 7 Questions You Have About The Love Is Blind Pods, Answered By The Cast Who Fell In Love In Them - Refinery29 - February 21st, 2020
- This weight loss pill may increase your risk of cancer - NewsDio - February 21st, 2020
- Eating in moderation a fallacy - The Star, Kenya - February 18th, 2020
- Are plastic containers safe for our food? Experts say its hard to know - The Guardian - February 18th, 2020
- Recipe of the Day: Ahi Tuna Zoodler - KSDK.com - February 18th, 2020
- Private zoo in Mineola to close after recent break-in that released monkey - Longview News-Journal - February 18th, 2020
- Busting the meat myth... and Maasai paradox - nation.co.ke - February 18th, 2020
- Heartburn at night: Causes and remedies - Medical News Today - February 18th, 2020
- What Is Mycoprotein? Meet the Vegan Meat Ingredient of the Future - LIVEKINDLY - February 18th, 2020
- Why do we love fat cats and dogs but discriminate against fat people? - NBC News - February 18th, 2020