Mango (1 piece) and Mango (1 piece)

Keep the mango portion smaller and avoid eating it on an empty stomach.

Pair mango with plain Greek yogurt, cottage cheese, or eggs to slow absorption.

Add a small serving of almonds, walnuts, or chia seeds alongside the mango.

Choose less-ripe mango when possible, since very ripe fruit is typically sweeter.

Eat mango after a balanced meal containing protein and non-starchy vegetables rather than as a standalone snack.

Take a 10–20 minute easy walk after eating mango to help reduce the post-meal rise.