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https://www.bluecircle.foundation/food/mango
mango
CARBS
60g
PROTEINS
1g
FATS
0.4g
Not advisable for a low-carb diabetes approach.
Quantity: 1 medium-sized mango (200g)
Glycemic Index: 50
Glycemic Load: 13
Fiber: 5.4g
Key Nutrients: Vitamin C, Vitamin A, Folate
Health Impact: Mango has a moderate glycemic index and load, but its high carbohydrate content can lead to a rapid increase in blood sugar levels. It is advisable to consume in moderation and pair with other foods to minimize the impact on blood sugar.
💉 Suggested Bolus
Consider consuming mango with a handful of nuts or Greek yogurt to slow down the sugar absorption.
🍽️ Best Paired With (Veg)
- Greek salad with feta cheese – Provides protein and healthy fats to balance the meal
- Zucchini noodles with pesto – Low-carb alternative to traditional pasta
🍽️ Best Paired With (Non Veg)
- Grilled chicken with roasted vegetables – Balanced meal with protein and fiber
- Salmon with cauliflower rice – Healthy fats and low-carb option
🥄 Smart Substitutes
- Berries – Lower in carbs and sugar compared to mango
- Avocado – Provides healthy fats and fiber without spiking blood sugar
⏱ Blood Sugar Timeline
- 0–15 min: Eat in moderation to minimize immediate blood sugar impact
- 30–60 min: Monitor blood sugar closely for any spikes
- 2–3 hr: Consider pairing with protein or healthy fats to stabilize blood sugar
“Many in the low-carb diabetes community find that limiting high-sugar fruits like mango helps in better blood sugar management and overall health.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair with a source of protein or healthy fats to slow down the absorption of sugar.
🤔 FAQs about mango
Can I eat mango if I have diabetes?
It's best to consume mango in moderation and pair it with protein or healthy fats to minimize blood sugar spikes.
Are there any low-carb alternatives to mango?
Berries, avocado, and other low-sugar fruits can be good substitutes for mango.
