This summer, Eat Mango like a pro!

2 min read

Mango, the king of fruits is always blamed for being the worst when it comes to elevating blood sugar levels uncontrollably in people with diabetes!

One argument is that it has “High Glycemic Index!”

What is glycemic index?

It is a number or ranking of sorts given to foods that contain carbohydrates. After eating a carbohydrate-containing food, if it raises your blood sugar(glucose) quickly, it is said to have High Glycemic Index (GI) and vice versa…

So to put things in perspective-

glucose has GI of 100 (coz its glucose duh! It needs no further digestion, just drink glucose water and the stuff goes thru stomach and into the bloodstream ASAP, hence increases blood glucose levels fastest!)

Apples have GI of 40.

Ripe Bananas -GI 50

And Ripened, edibles mango has GI of 60

So yes, in comparison with most fruits, Mango does have high GI and it will increase your blood glucose levels comparatively faster…

What now? Is this the end of my relationship with Mangoes?

No!! This isn’t the end ! Lemme give you an experd RD tip, “Your can manipulate and reduce GI of any food item, including Mangoes!”

  • Pair it with something that is low in carbs or has very low GI. For instance, pair it with plain yogurt, and you get Mango Yogurt that has gI of ~30 (GI of plain yogurt is 14 and that of Mango is 60, so 60+14=30!).
  • Mango-milk smoothie/milkshake has GI of ~32.
  • So pairing Mango with things that are high in protein or fats (and low in carbs) or things that have low GI will ultimately bring down the cumulative GI of the food item! (even mango ice cream has of ~30).

But what if you are someone like my mom who likes her Mango plain, unadulterated and simple. My mom just loves slicing up chilled mangoes and eat them up! But when she gains pounds during summer months, she ultimately blames Mango binge for it…

Hence, “Portion matters!”

High GI or low, no matter how healthy something is, you eat that thing out of proportion and it will negate all the good effects! Mango if eaten in controlled portion is no less of a superfood than any of its citrus cousins!!

But make it an entire mango, and you will be devouring no less than 200 calories!! And if you are a Mango lover, you know how easy it is to eat a whole mango or even 2 Mangoes at a time, don’t you?

Tips to enjoy mango like a pro this summer

  1. Portion Control 101: cut the mango into pieces/slices and fill your plate/cup/bowl. Do not eat ‘ad-lib’, and “DO NOT GO FOR SECOND SERVINGS!”
  2. Shake it up: Yummy and delicious Mango Milkshake/smoothie are a great breakfast or post-workout drink options.
  3. Gurt it up: Mango yogurt is a great snack for those 6 pm hunger pangs or even as a dessert after meals!
  4. Make sure to keep Mango/mango delicacies intake to no more than “1-a-day”. This way you can enjoy a little bit of Mango throughout the season without it showing up on your waistline…
  5. Sharing is caring: Never eat a mango alone! Make your Mango time, family time…eating together reduces the amount each person eats plus sharing helps strengthen your familial bonds 🙂


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Soniya Nikam, MS, RD.

Soniya Nikam, MS, RD.

She is a Registered Dietitian who does not believe in dieting; She has a Master's Degree in Nutrition but she is not your "I know it all Nutrition Guru!"; She loves food but loves talking about food even more. Her articles are a direct reflection of her personal quest where nutrition science meets real life! Oh, and she is owned by a 3 m.o. naughty kitten :)

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