Let's Talk About Mango

The King of Fruits Deserves a Better PR Team

It’s mango season (somehow, so is mango guilt) and as a Dietitian, this is the time I start hearing it all:

“Aren’t mangoes full of sugar?”
“I have diabetes, can I eat them?”
“I love mangoes, but I’ve been avoiding them.”

Let me say this clearly: Mangoes are not the enemy.
The misinformation around them is.

This edition is your no-nonsense, science-backed deep dive into why mangoes deserve better. They’re not just safe, they’re nutrient-rich, blood-sugar friendly (when eaten right), and deeply underrated in modern health narratives.

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What Makes Mangoes So Healthy?

One medium mango (about 200g pulp) gives you:

• Energy: ~150 kcal

• Sugar: ~28-30g (natural sugar)

• ~3g fibre

• Vitamin C: ~75% of RDA

• Vitamin A (as beta-carotene)

• Folate, copper, potassium, vitamin E, vitamin B6

• Bioactive compounds like Mangiferin, Quercetin, Kaempferol, Lupeol (antioxidant, anti-inflammatory, even anti-cancer properties)

It’s not just sweet, it’s a whole package of nutrients that support:

• Gut health (thanks to fibre + natural enzymes like amylases)

• Immunity and skin health

• Iron absorption (hello Vitamin C!)

• Oxidative stress reduction (mangiferin has shown promising anti-inflammatory and anti-diabetic effects in studies)

➜ No cholesterol. No fat. No processed sugar. Just real, seasonal nourishment.

But What About Sugar?

A Quick Lesson in GI & GL

Mangoes have a moderate glycemic index (GI) of about 50–60 (moderate GI i.e. similar to papaya, lower than watermelon), depending on ripeness.

But what matters more is glycemic load (GL), the real-life impact of the food you eat in typical quantities.

GL of ½ medium mango (~100g): 7–9
➜ That’s low to moderate.

What this means:

Even though mangoes contain natural sugar, their glycemic load per portion is not high. When eaten in appropriate amounts and paired right, they don’t cause a sharp blood sugar spike.

Can People with Diabetes Eat Mangoes?

Yes.
In fact, mangoes can be part of a diabetes-friendly diet when:

You eat them like this:

• Portion-controlled: ½ mango or ~100g pulp per serving

• Paired wisely: With protein or fat like Greek yogurt, chia pudding, soaked nuts, or even some paneer

• Timed smartly: Mid-morning or early afternoon works best (when insulin sensitivity is better)

• Whole, not juiced: Whole mango gives you fibre and satiety; juice strips both away and spikes glycemic impact

• Not mixed with high-carb meals: Keep it separate from rice, roti, etc.

Pro tip: Freeze mango pulp into cubes and add to smoothies, it keeps the portion small and adds sweetness naturally.

Weight Loss & Mangoes: Compatible or Not?

Cutting out mangoes won’t magically burn fat. In fact, excluding fruits you enjoy often leads to cravings, food guilt, and binge cycles.

What actually helps?

• Managing overall intake

• Avoiding ultra-processed snacks

• Honouring seasonal, fibre-rich foods like mangoes in satisfying portions

Let’s stop over-policing fruit and under-questioning processed “diet” snacks.

The Fear Around Fruit Needs Fixing

Food fear isn’t health. If you're stressing over a seasonal fruit while sipping zero-cal soft drinks or skipping meals, we need to rethink what "healthy" means. What we fear in mangoes (calories, sugar, carbs) is often taken out of context.

Yes, moderation matters. But restricting wholesome, seasonal fruits like mangoes in the name of "sugar" is outdated and unnecessary, especially when you're eating them mindfully.

What we don’t talk about enough is the joy, nourishment, and cultural grounding they offer. Mangoes are part of our seasonal rhythm for a reason. They belong in our plates and our health goals.

Smart Ways to Enjoy Mangoes

Here’s a quick cheat sheet:

Your Mango Memo:

Let’s Stop Blaming Mangoes. They’re nutrient-rich, delicious, and part of a long food heritage that knew how to enjoy them wisely. You don’t need to give up mangoes to manage your weight, blood sugar, or health goals. And there’s certainly no point in avoiding joy-packed foods in the name of wellness.

So go ahead. Eat the mango wisely, mindfully, and without guilt.

See you next Saturday,
Ishita

P.S. What nutrition myths have you been told to avoid mangoes? I’d love to hear about them.

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