Mango (1 Mango)

Reduce the mango portion and eat it slowly; consider starting with a small serving rather than having it alone.

Pair mango with protein and fat, such as plain unsweetened yogurt, nuts, or seeds, to blunt the rise.

Add a high-fiber side such as chickpeas, lentils, or non-starchy vegetables before or alongside the mango.

Choose firmer, less-ripe mango rather than very soft, overripe fruit, and avoid mango juice, smoothies, or dried mango.

Have mango as part of a balanced meal instead of on an empty stomach or as a standalone snack.

Take a 10–20 minute easy walk after eating mango, if safe and appropriate for you.