Mango (1 Mango) and Boiled Egg (1 Small)

Reduce the mango portion and eat it slowly; keep boiled eggs as the main part of the snack or meal.

Choose slightly firmer, less-ripe mango rather than very ripe mango, which is often absorbed more quickly.

Add fiber-rich foods such as chia seeds, plain Greek yogurt, or a small handful of nuts alongside the mango.

Have the mango after a balanced meal containing protein and non-starchy vegetables, rather than on an empty stomach.

Swap part of the mango serving for lower-sugar fruit such as berries, an apple, or a pear.

Take a 10–15 minute easy walk after eating to help limit the rise.