Mango carbs are mostly simple sugars, but it's a low glycemic fruit at 48 on the index scale. Glycemic load varies with serving size but diabetics can eat mango with portioning & pairing.
Mango Glycemic Index & Glycemic Load
The updated international glycemic index tables show mango as low glycemic with an index value of 48, and a low glycemic load of 7.
Glycemic load changes with portion sizes. For example, a ½-cup serving of mango has a low glycemic load of 7, but a 1-cup serving has a medium glycemic load of 12.
How can it change so much?
Mangoes are mainly carbs, and about 90% of those carbs are simple sugars. So, increasing the serving size is basically just increasing the amount of sugar.
Mango Nutrition (1 cup, pieces):
This nutrition information, pulled form the USDA FoodData Central database, is for a ½-cup serving. A ½-cup serving has a low glycemic load.
- Calories - 50
- Fat - 1g
- Carbs - 12g
- Fiber - 1g
- Protein - 1g
Mangoes are also an excellent source of Vitamin C, high in Vitamin A, and a good source of folate.
Can a Diabetic Eat Mango?
Yes; diabetics can eat mango but portion control and pairing with protein and healthy fats is the best practice to maintain healthy blood sugar.
Ways to Eat Mango:
- fresh, with your choice of protein or healthy fat
- topped with hemp seeds
- in chia pudding
- as a Greek yogurt parfait
- in a coconut milk/yogurt parfait
- as mango salsa on low carb tacos
Recipes with Mango
More Glycemic Index Info
- Is watermelon good for diabetes
- Low Glycemic Fruits
- Can diabetics eat sweet potatoes?
- Can a diabetic eat potatoes?
- GI of carrots
More to See
Share with us how you eat mango in the comments below.