Can Diabetics Eat Mangoes?

Mangoes are sweet, juicy, and loved by many—but if you have diabetes, you might wonder if they are safe to eat. The good news is, yes, diabetics can eat mangoes—but with some care.

Mangoes contain natural sugars and have a moderate glycemic index (GI), which means they raise blood sugar slowly compared to high-GI foods. They also have fiber, which helps slow down sugar absorption in the body.

The key is portion control. Eating 100 to 150 grams of mango before a workout—morning or evening—is considered safe. Avoid eating mangoes with cooked meals like chapati or rice. It’s better to eat mango alone, not as part of a full meal, to prevent a high glycemic load.

Everyone’s body reacts differently. So, it’s smart to monitor your blood sugar after eating mangoes and adjust the portion accordingly. Always check with your doctor or dietitian to know how much mango you can safely enjoy.

FFD's Special Advice

Freedom From Diabetes (FFD) recommends that diabetics can enjoy mangoes and aamras—but without adding sugar. Avoid eating them with cooked foods, as the combination may spike your sugar levels. Also, stay away from Kairi Panna made with raw mango and sugar.

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https://www.freedomfromdiabetes.org/blog/post/can-diabetics-eat-mangoes%20/3862