The best time to eat mango for blood sugar and energy, according to dietitians

Key Takeaways

• There is no best time to eat mango for blood sugar and energy.
• Including mango in your daily routine may support blood sugar and insulin levels.
• Add mango to salsas, smoothies, salads, or yogurt bowls, or snack on it plain.

Mangoes are a widely consumed tropical fruit. While there’s no best time to eat mangoes, regularly incorporating them into your diet may support blood sugar and energy levels.

Is There an Overall Best Time to Eat Mango?

There is no overall best time to eat mango for health benefits, but consider: 

• Eating mango as a snack helps support blood sugar and energy levels.
• Incorporating mango into your diet provides essential nutrients like fiber, vitamins A and C, and phytochemicals.  
• Choose a time of day that works best for you, and make mango a regular part of your daily routine. 

The Best Time to Eat Mango for Blood Sugar

There is no best time to eat mangoes for blood sugar control. Still, incorporating mango into your daily routine may have positive effects on blood sugar.

Research suggests that eating one medium-sized mango daily may lower fasting blood sugar (glucose) levels and improve insulin sensitivity. One clinical trial among individuals with prediabetes found that hemoglobin A1c (HbA1c) levels, a marker of long-term blood sugar control, remained stable among participants who ate 1 mango daily for 24 weeks. However, HbA1c increased in the control group.

The Best Time to Eat Mango for Energy

There is no best time to eat mango for energy. However, eating mango as part of a meal or as a snack may support energy levels by producing steadier glucose and insulin responses. 

One crossover trial in healthy adults found that the body removed sugar from the bloodstream more efficiently after participants ate 100 calories of fresh mango than after eating dried mango or white bread. This leads to greater glucose stability.

Other research found that fresh mango led to a smaller glucose rise and a lower insulin response in people who are overweight and obese compared with a calorically matched low-fat cookie.

These observations suggest that mango may support more stable energy levels by minimizing blood sugar fluctuations. 

Mango Nutrition

One medium mango without the peel and pit provides the following nutrition:

• Water: 84%
• Calories: 840 
• Protein: 3 grams (g)
• Fat: 1 g
• Carbohydrates: 50 g
• Fiber: 5.5 g
• Vitamin C: 122 milligrams (mg) (163% of daily value)

How to Add Mango to Your Diet

• Puree the mango and add it to the chia pudding or yogurt.
• Blend frozen mango into smoothies.
• Incorporate diced mango into salsa and serve with chips, fish, chicken, tofu, or beans.
• Top salads with mango.
• Pair mango with cheese, nuts, edamame, or roasted chickpeas for a balanced snack.
• Add mango to tacos, rice bowls, or stir-fries.
• Top oatmeal, yogurt, or cottage cheese with mango.

Read the original article on Verywell Health