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November 7, 2023
May 20, 2024
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Mango, known for its succulent sweetness and vibrant tropical flavor, is a beloved fruit worldwide, often associated with summer and exotic cuisines. Beyond its delicious taste, mangoes are rich in essential vitamins, minerals, and antioxidants, making them a valuable addition to any diet. Despite its natural sugars, research suggests that mangoes possess a moderate glycemic index, making them a potentially suitable fruit option for individuals managing their blood sugar levels. 

A study published in Nutrients emphasizes that the fiber content in mangoes may contribute to their favorable glycemic response, aiding in better glucose regulation compared to other high-sugar fruits. Further exploring the intricate relationship between mango consumption, glycemic response, and its potential benefits for overall health forms the core of this discussion.

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Glycemic Index Table

The nutritional content of 100 grams of mango consists of approximately 15 grams of carbohydrates.¹ With a glycemic index (GI) value ranging from 41 to 60, mangoes are considered to have a moderate GI, signifying that they may cause a moderate rise in blood sugar levels.² Additionally, the glycemic load (GL) per serving of mango, which considers both the quality and quantity of carbohydrates, is approximately 6, indicating a relatively low impact on blood glucose levels. It's important to note that the ripeness of the mango and its method of preparation, such as blending or juicing, can potentially affect its glycemic index by altering its fiber content and overall digestibility, thus influencing its impact on blood sugar levels.

Glycemic Index: 41 to 60 (Moderate)²

Carbohydrate per Serving (100g): 15g¹

Glycemic Load per Serving: 6 [Calculation: GI (average) * Carbohydrate per Serving / 100] 

Understanding the glycemic index is crucial as it quantifies the rate at which a specific food raises blood sugar levels compared to pure glucose. Foods with a high glycemic index cause a rapid spike in blood sugar, while those with a low to moderate index are digested more slowly, leading to a steadier rise in blood sugar levels over time.

Glycemic Index

50

Serving Size

100g

Carbohydrate* per Serving (g)

15 g

GL per Serving

6.00

Nutritional Facts

Mangoes are not only renowned for their delectable taste but also for their rich nutritional profile. They are a rich source of vitamins and minerals, including vitamin C, vitamin A, and folate, which play crucial roles in immune function, vision health, and cell regeneration. Additionally, mangoes contain dietary fiber and antioxidants such as zeaxanthin and beta-carotene, which contribute to digestive health and offer protection against oxidative stress and inflammation.

The nutritional information below is for 100 g of mango.¹

Calories

60 kcal

Carbs

15 g

Protein

0.82 g

Fiber

1.6 g

Cholesterol

0 mg

Vitamins

A (54 µg), B6 (0.12 mg), C (36.4 mg).

Sodium

1 mg

Total Fat

0.38 g

Is Mango Good for Weight Loss?

While mangoes are relatively high in natural sugars, they can still be beneficial to a weight loss diet when consumed mindfully and as part of a balanced meal plan. Mangoes are rich in dietary fiber, vitamins, and antioxidants, which can contribute to improved digestion, enhanced metabolism, and overall satiety, potentially aiding in weight management. Moreover, research suggests that the bioactive compounds in mangoes may have anti-obesity effects, promoting fat metabolism and reducing fat accumulation, although more extensive studies are required to substantiate these claims further.

Is Mango Safe for People Living with Diabetes?

Mangoes can be safely incorporated into the diet of individuals with diabetes when consumed in moderation, considering their moderate glycemic index and nutrient-dense properties. While mangoes contain natural sugars, their fiber content can potentially aid in regulating blood sugar levels and improving insulin sensitivity. Studies suggest that the polyphenols and bioactive compounds in mangoes may exert beneficial effects on blood glucose control and insulin secretion, contributing to improved glycemic control for individuals with diabetes. However, portion control and overall dietary balance remain crucial, and consult a healthcare provider or a registered dietitian is recommended for personalized dietary guidance.

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Allergies

While mangoes are widely celebrated for their nutritional benefits, it's important to note that some individuals may experience allergic reactions to this fruit. Mango allergies are typically linked to the presence of urushiol, the same compound found in poison ivy and poison oak. Symptoms of mango allergies can range from mild oral allergic reactions, such as itching or swelling of the lips, to more severe systemic reactions like anaphylaxis, although such cases are relatively rare.

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FAQs

What is Glycemic Index?

The glycemic index (GI) is a measure of how quickly a carbohydrate-containing food raises blood sugar levels compared to a reference food, usually glucose. It ranks foods on a scale from 0 to 100, with higher values indicating a faster rise in blood sugar. The glycemic index (GI) scale is typically categorized as follows: Low GI [55 or less], Medium GI [56-69], High GI [70 or higher]. Foods with a high glycemic index digest rapidly and can cause dramatic fluctuations in blood glucose or glucose spikes.

What is Glycemic Load?

Glycemic load (GL) takes into account both the quality (glycemic index) and quantity (carbohydrate content) of carbohydrates in a specific serving of food. It is a measure of how much a particular food will raise blood sugar levels. GL is calculated by multiplying the glycemic index of a food by its carbohydrate content and dividing it by 100. It provides a more accurate representation of the overall impact of a food on blood sugar compared to the glycemic index alone.

Does Mango Spike Insulin?

There is limited scientific evidence to suggest that mango may have a positive effect on insulin sensitivity and blood sugar control. However, more research is needed to confirm these findings and determine the optimal amount and frequency of mango consumption for these benefits. It is important to note that consuming excessive amounts of mango or any other fruit can still lead to an increase in blood sugar levels, especially in individuals with diabetes or insulin resistance. Therefore, it is recommended to consume mango in moderation as part of a balanced diet.

Is Mango Low Glycemic?

Mango has a medium to high glycemic index, ranging from 41 to 60. However, consuming mango in moderation as part of a balanced diet is still beneficial for overall health.

Can People Living with Diabetes Eat Mango?

Yes, people living with diabetes can eat mango in moderation as it is a low glycemic index fruit. However, they should monitor their blood sugar levels and limit their intake to avoid spikes. It is also recommended to consume mango as a part of a balanced diet.

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References

  1. USDA FoodData Central. (2022, October 28). Food Details - Mangos, raw. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients 
  2. The University of Sydney. (2023, May 1). Glycemic Index – Glycemic Index Research and GI Newshttps://glycemicindex.com/

About the author

It is a long established fact that a reader will be distracted by the readable content of a page when looking at its layout.

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About the author

Brittany Barry is a national board-certified health coach and NASM-certified personal trainer based in South Carolina.

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Please note: The Signos team is committed to sharing insightful and actionable health articles that are backed by scientific research, supported by expert reviews, and vetted by experienced health editors. The Signos blog is not intended to diagnose, treat, cure or prevent any disease. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. Read more about our editorial process and content philosophy here.

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