Mango (1 piece)

Reduce the mango portion: start with about ½ cup diced mango, and avoid mango juice, smoothies, dried mango, or sweetened mango products.

Eat mango after or alongside a balanced meal rather than by itself; pair it with plain Greek yogurt, cottage cheese, eggs, tofu, or a small handful of nuts.

Add fiber-rich options such as chia seeds, ground flaxseed, or avocado to slow absorption—for example, mango with plain yogurt and chia.

Choose firmer, less-ripe mango rather than very soft, extremely ripe fruit, and eat it slowly.

Avoid combining mango with other concentrated carbohydrates or sweets in the same meal, such as white rice, pastries, sweet drinks, or dessert.

Take a gentle 10–20 minute walk after eating mango, if safe and appropriate for you, and use your glucose readings to identify the portion that works best.