Glycemic Index of Mango
Mango has a moderate glycemic index of approximately 51-60, making it a suitable fruit choice for most individuals, including those concerned about blood glucose management.
Understanding Glycemic Index
The glycemic index (GI) is a measure of how quickly a food raises blood glucose levels compared to pure glucose. Foods are classified as:
- Low GI: 55 or less
- Medium GI: 56-69
- High GI: 70 or above
Mango's Glycemic Profile
Research specifically examining mango shows:
- Mango has a glycemic index of approximately 59 1
- High hydrostatic pressure processed mango puree has an even lower GI of 32.7 2
- Mango's moderate GI is attributed to several factors:
- Presence of fiber (2.6g per 100g)
- Fructose content (3.0%)
- Natural acidity (malic, citric, and tartaric acids)
- Small amount of starch (0.3%)
- Phytic acid content (0.03%)
Comparison to Other Fruits
Mango compares favorably to many other fruits:
- Mango (GI: 59) has a significantly lower GI than papaya (GI: 86) and pineapple (GI: 73) 1
- Mango's glycemic response is similar to banana 3
Clinical Implications
For individuals concerned about blood glucose management:
- Mango can be included as part of a healthy diet for most individuals 2
- The moderate GI makes it preferable to high GI fruits
- Portion control remains important as total carbohydrate content affects glycemic response 4
- A standard serving of mango (approximately 100g) contains about 15g of carbohydrates
Factors Affecting Glycemic Response
Several factors can influence how mango affects blood glucose:
- Ripeness (riper fruits typically have higher GI)
- Processing method (high hydrostatic pressure processing reduces GI) 2
- Consumption with other foods (protein, fat, or fiber can lower overall meal GI)
- Individual variations in glycemic response 5
Practical Considerations
When incorporating mango into a diet:
- Consume with a source of protein or healthy fat to further moderate glucose response
- Be mindful of portion size (one serving is approximately half a medium mango)
- Consider the total carbohydrate content of the meal, not just the GI of individual foods 4
- Fresh mango is preferable to dried mango or mango juice, which have higher GI values
In conclusion, mango's moderate glycemic index makes it a reasonable fruit choice for most individuals, including those monitoring their blood glucose levels, when consumed in appropriate portions as part of a balanced diet.