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 ( 4, 10). The best way to minimize this fruit’s blood sugar effects is to avoid eating too much at one time ( 10).Ĭarbs from any food, including mango, may increase your blood sugar levels - but that doesn’t mean that you should exclude it from your diet.Ī single serving of carbs from any food is considered around 15 grams. 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. However, its supply of fiber and antioxidants may help minimize its overall blood sugar impact. Mango contains natural sugar, which can contribute to increased blood sugar levels. 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 ( 8, 9). Still, you should keep in mind that people’s physiological responses to food vary. The GI of mango is 51, which technically classifies it as a low GI food ( 7). On its 0–100 scale, 0 represents no effect and 100 represents the anticipated impact of ingesting pure sugar ( 7).Īny food that ranks under 55 is considered low on this scale and may be a better choice for people with diabetes.
The glycemic index (GI) is a tool used to rank foods according to their effects on blood sugar. This makes it easier for your body to manage the influx of carbs and stabilize blood sugar levels. 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 ( 5, 6). Yet, this fruit also contains fiber and various antioxidants, both of which play a role in minimizing its overall blood sugar impact ( 2). Over 90% of the calories in mango come from sugar, which is why it may contribute to increased blood sugar in people with diabetes.
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