Summer treat: Can people with diabetes eat mangoes?

Summer has officially arrived. The fruit carts are filled with the juicy ripe mangoes just waiting to be packed, cut, and gobbled down. However, this sweet temptation is followed by a difficult question for people managing diabetes. “Will this spike my blood sugar levels?” 

Most people with diabetes assume that mangoes must be strictly avoided. But that is not true. Studies show that mango is a fruit with good nutritional value, low glycemic load and acceptable glycemic index. 

Nutritional value of a mango 

Mangoes are rich in important nutrients - Vitamins A, B, C, and K, along with calcium, iron, copper, and potassium.

The glycemic load of mango is 51, which is categorised as low. Its glycemic index is found to be similar to that of other tropical and subtropical fruits. They also contain dietary fibre, which helps reduce the digestion of carbohydrates and lowers glucose absorption.

Credits: Mango and Diabetes study by the Journal of Social Health and Diabetes

How to make mangoes diabetes-friendly?

A 2018 study by the Journal of Social Health and Diabetes explains that a person with diabetes does not need to eliminate it from their diet.

“Depending on the glycemic control, people may consume small portions of fruit. Approximately 100 - 150 gm daily or 50 gm mango slice thrice a day.” This is a simple way to maintain a healthy glucose absorption instead of consuming a large portion after a heavy meal. 

The glycemic index may further be lowered by eating mangoes after consuming foods like salads, beans, or whole grains. 

Daily mango consumption improves insulin sensitivity, study says

Eating two cups of mango, just about 100 calories-worth, daily may help lower insulin concentration levels and improve insulin sensitivity in adults who are overweight or obese with chronic low-grade inflammation, a 2025 study published in the Journal of Nutrients highlights.

The study, conducted at the Illinois Institute of Technology on 48 adults aged 20-60, showed that participants who ate mangos experienced significant reductions in insulin resistance. The ability of the pancreas to produce and release insulin to manage normal glucose levels also significantly improved.

"The improvement in insulin sensitivity in the mango group, without changes in body weight, was noteworthy, which countered misconceptions about mangos’ natural sugar content and impact on obesity and diabetes,” Indika Edirisinghe, study author and professor of food science and nutrition, explained.