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Mango (Aam)

आम · మామిడి పండు

King of fruits in India. Despite being sweet, ripe mango has a medium GI. However, portion control is key due to high natural sugar.

56
GI · Medium GI
0Low (55)Med (69)110+
56
Glycemic Index
9
Glycemic Load
120g
Serving Size
80
Calories
Per serving: 1 medium slice / half mango

Nutrition per Serving

18g
Carbs
0.8g
Protein
0.4g
Fat
1.8g
Fiber
🍎FruitsSouth IndianNorth IndianMaharashtrianAndhraveganSeasonal (Apr, May, Jun, Jul)

Tips to Manage Blood Sugar

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.

GI Source: University of Sydney GI Database

Lower-GI Alternatives

Try these instead for better blood sugar control

Guava (Amrood)

अमरूद · జామ పండు

One of the best fruits for diabetics in India. Very low GI, extremely high in vitamin C, and good fiber content.

North IndianSouth Indian
GL 268 kcal1 medium guava

Papaya

पपीता · బొప్పాయి

Tropical fruit rich in vitamin A and digestive enzymes. Medium GI but moderate glycemic load per serving.

South IndianNorth IndianKerala
GL 760 kcal1 medium bowl (cubed)