Can People with Diabetes Eat Mango?

Often referred to as “the king of fruits,” mango (Mangifera indica) is one of the most beloved tropical fruits in the world. It’s prized for its bright yellow flesh and unique, sweet flavor (1Trusted Source). This stone fruit, or drupe, has been primarily cultivated in tropical regions of Asia, Africa, and Central America, but it’s now grown across the globe (1Trusted Source, 2Trusted Source). Given that mangoes contain natural sugar, many people wonder whether they’re appropriate for people with diabetes. This article explains whether people with diabetes can safely include mango in their diets.

Mango is very nutritious

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 (3Trusted Source). One cup (165 grams) of sliced mango offers the following nutrients (4Trusted Source):

• Calories: 99
• Protein: 1.4 grams
• Fat: 0.6 grams
• Carbs: 25 grams
• Sugars: 22.5 grams
• Fiber: 2.6 grams
• Vitamin C: 67% of the Daily Value (DV)
• Copper: 20% of the DV
• Folate: 18% of the DV
• Vitamin A: 10% of the DV
• Vitamin E: 10% of the DV
• Potassium: 6% of the DV

This fruit also boasts small quantities of several other important minerals, including magnesium, calcium, phosphorus, iron, and zinc (4Trusted Source).

SUMMARY Mango is loaded with vitamins, minerals, and fiber — key nutrients that can enhance the nutritional quality of almost any diet.

Has a low impact on blood sugar

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 (2Trusted Source). 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 (5Trusted Source, 6Trusted Source). This makes it easier for your body to manage the influx of carbs and stabilize blood sugar levels.

Glycemic index of mango

The glycemic index (GI) is a tool used to rank foods according to their effects on blood sugar. On its 0–100 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 people’s physiological responses to food vary. Thus, while mango can certainly be considered a healthy carb choice, it’s important to evaluate how you respond to it personally to determine how much you should include in your diet (8Trusted Source, 9Trusted Source).

SUMMARY 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.

How to make mango more diabetes-friendly

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.

Portion control

The best way to minimize this fruit’s blood sugar effects is to avoid eating too much at one time (10Trusted Source). Carbs from any food, including mango, may increase your blood sugar levels — but that doesn’t 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 (4Trusted Source, 10Trusted Source). 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.

Add a source of protein

Much like fiber, protein can help minimize blood sugar spikes when eaten alongside high carb foods like mango (11Trusted Source). Mango naturally contains fiber but isn’t 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 (11Trusted Source). For a more balanced meal or snack, try pairing your mango with a boiled egg, piece of cheese, or handful of nuts.

SUMMARY You can minimize mango’s impact on your blood sugar by moderating your intake and pairing this fruit with a source of protein.

The bottom line

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. That’s 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. Do you tend to avoid some of your favorite fruits and vegetables because you have diabetes? Perhaps this is true for all diabetes patients. Fear of a blood sugar surge prevents many people from eating their favorite meals, especially the king of fruits. You probably guessed the name. Yes, we’re discussing about mangoes. Can diabetics eat mango? If you’re wondering about this, let’s get some expert advice. Known as the king of fruits, mango is one of the most popular and nutritionally rich fruits with a unique flavour, fragrance, and taste. For being the most loved fruit of the summer season, it is very hard to resist, but for the sake of health and because of the high sugar content, diabetics fear consuming it and completely avoid it. Without further ado, let’s find out if a diabetic can eat mangoes or not.

Is it safe to eat mangoes for diabetics?

Well, surely if you’ve got diabetes, mangoes cannot be your go-to fruit, but according to experts, you’re not supposed to avoid them completely. You can still enjoy mangoes, but in moderation. Sherly Ganesh, Head of Department of Nutrition and Dietetics, Manipal Hospital Hebbal, Bengaluru, spoke to Health Shots about the effect of mangoes on diabetes patients. “Mango contains natural sugar, which contributes to an increase in blood sugar levels. Intake of mango for diabetics is usually not recommended as the carbohydrates in the mango increase the blood sugar levels and can lead to secondary medical conditions,” says Sherly. However, the American Diabetes Association (ADA) recommends you to count fruit as a carbohydrate in your meal plan. Carbohydrates have a recommended daily allowance (RDA) of 130 grams per day. A person with diabetes should take 45 to 60 grams of carbs per meal and 15 to 30 grams for snacks. Your body converts the carbs you eat into sugar, thereby directly affecting your blood sugar levels. Mangoes should be consumed in moderation to maintain blood sugar control. It is recommended that you watch your serving sizes. Also, maintain a gap between your fruit consumption throughout the day. This is simply to ensure that you are not eating a large amount of carbohydrates all at once, as this may influence blood glucose levels thereafter.

A safe quantity of mango to consume for diabetics?

Mangoes are a rich source of vitamin A, vitamin B-complex (except B12), vitamin C, and polyphenols. Along with that, it also has protein, fibre, copper, folate, potassium, and magnesium, which makes it a very healthy fruit. It can also boost your immunity due to its anti-inflammatory and anti-viral effects. Even though it has a low Glycemic Index of 56, diabetics should consume it in moderation. Four medium slices of mango have 15 grams of carbs in them. So, Sherly says, “For diabetics, you can limit the portion size and can consume one slice once every four days.” In fact, Sherly also recommends that diabetics can eat mango as part of a mixed salad (tomato, cucumber, onion, radish, chopped coriander, and 6-7 mango pieces tossed with salt) or even in curd! Mix tomato, onion, chopped coriander leaves and 4-5 mango pieces with curd, and enjoy!