Mangoes (1 piece)

Keep mango portions modest—try about ½ cup sliced mango, and avoid eating it on an empty stomach.

Pair mango with protein and fat, such as plain Greek yogurt, cottage cheese, eggs, tofu, or a small handful of nuts.

Choose slightly firm, less-ripe mango rather than very soft, overripe fruit, which is often absorbed more quickly.

Eat mango after or alongside a balanced meal containing non-starchy vegetables, protein, and healthy fats rather than as a standalone snack.

Avoid mango juice, smoothies, dried mango, and sweetened mango products; whole fresh mango is the better option.

Take a 10–20 minute easy walk after eating mango to help your muscles use circulating glucose.