Food & Diabetes Search
Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.
https://www.bluecircle.foundation/food/kachi-keri
Kachi keri
CARBS
15g
PROTEINS
1g
FATS
0.2g
Kachi keri, or raw mango, is a moderate carbohydrate fruit that can be included in a diabetes meal plan if portion controlled.
Quantity: 100g
Glycemic Index: 41
Glycemic Load: 6
Fiber: 2g
Key Nutrients: Vitamin C, Vitamin A
Health Impact: Raw mango has a moderate glycemic index and low glycemic load, leading to a slower rise in blood sugar compared to high glycemic foods.
💉 Suggested Bolus
Consider pre-bolusing insulin if consumed alone, or adjust insulin timing if eaten with fats or proteins.
🍽️ Best Paired With (Veg)
- Paneer – High in protein and fat, helps in slowing down glucose absorption.
- Avocado salad – Rich in healthy fats and fiber, aids in maintaining a low glycemic index meal.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides high protein content with zero carbs, stabilizing blood sugar levels.
- Boiled eggs – Rich in proteins and fats, they help in reducing hunger without affecting blood sugar.
🥄 Smart Substitutes
- Cucumber slices – Low in carbohydrates and can help hydrate due to high water content.
- Green bell pepper strips – Contain minimal carbs and provide a crunchy, slightly sweet snack.
- Zucchini slices – Low in carbs and calories, providing a similar texture without sugar spikes.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as substitutes are low in carbohydrates.
- 30–60 min: Stable blood sugar levels due to low glycemic load of substitutes.
- 2–3 hr: Continued stable blood glucose, supporting overall metabolic control.
“Many in the low-carb community find that focusing on whole, unprocessed foods not only helps in managing blood sugar levels but also enhances overall health.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats or proteins to slow glucose absorption.
🤔 FAQs about Kachi keri
Can I eat raw mango if I am watching my carb intake?
Raw mangoes can be high in sugar; opt for lower-carb fruits or vegetables instead.
What are some snacks I can eat that won't spike my blood sugar?
Consider low-carb vegetables like cucumber or celery, and pair them with a high-fat dip like guacamole for better satiety.
Have a question about Kachi keri or any other topic related to diabetes?
Schedule a free session with one of our trained peer supporters who live with diabetes.
From the blog
Empowering the diabetes community with expert insights, support, and resources.