Mango or banana: which is better for blood sugar?
Short answer
Mango is the better pick for blood sugar. It has a lower GI (56 vs 62), and a usual serving has a glycemic load of 9 against 14 for banana.
| Per usual serving | Mango | Banana |
|---|---|---|
| Glycemic index | 56 | 62 |
| Glycemic load per serving | 9 | 14 |
| Carbohydrates | 18 g | 27 g |
| Fiber | 1.8 g | 3 g |
| Protein | 0.8 g | 1.3 g |
| Sugars | 18 g | 14 g |
| Calories | 80 kcal | 105 kcal |
| Serving | 1 medium slice / half mango | 1 medium banana |
Highlighted values are the better of the two for blood sugar. Glycemic load counts the portion as well as the GI, so it is the fairer comparison when serving sizes differ.
What makes the difference
Both are medium GI. With mango, the season is the risk: a slice or two after a meal is fine, a whole mango or aamras on its own is not.
How to eat mango with less of a spike
Eat as a fruit rather than mango juice/shake — the fiber in whole fruit slows sugar absorption. Limit to half a mango per serving for diabetics.
How to eat banana with less of a spike
Choose slightly green/firm bananas — they have more resistant starch and lower GI. Avoid overripe bananas with brown spots.
Common questions
Which is better for diabetes, mango or banana?
Mango is the better pick for blood sugar. It has a lower GI (56 vs 62), and a usual serving has a glycemic load of 9 against 14 for banana.
What is the glycemic index of mango and banana?
Mango (Aam) has a GI of 56 (medium) and Banana has a GI of 62 (medium). Glycemic load is 9 for mango and 14 for banana, based on usual servings of 1 medium slice / half mango and 1 medium banana.
Aam ya kela, sugar ke mareez ke liye kya behtar hai?
Aam behtar hai. Iska GI 56 hai, jabki kela ka GI 62 hai. Phir bhi chhoti portion lein aur dal, sabzi ya dahi ke saath khayein.