Mango (1 Mango) and Peanuts (100 G)

Reduce the mango portion and avoid eating it by itself; keep peanuts to a measured small handful, since their calories can add up quickly.

Eat mango after a balanced meal rather than on an empty stomach, especially one containing eggs, fish, chicken, tofu, or non-starchy vegetables.

Pair a small serving of mango with plain unsweetened Greek yogurt or cottage cheese instead of adding juice, sweetened yogurt, honey, or other sugary foods.

Add fiber-rich foods such as chia seeds, lentils, chickpeas, or leafy vegetables to the meal to slow absorption.

Choose a less-ripe mango when possible, as very ripe fruit is typically sweeter and may raise glucose faster.

Take a gentle 10–20 minute walk after eating, if safe for you, to help reduce the post-meal rise.