Mango or Watermelon: Which Fruit Raises Blood Sugar Faster?

ISLAMABAD: Health experts say that while both mangoes and watermelons are popular summer fruits, they affect blood sugar levels differently, making portion control important for people with diabetes or pre-diabetes.

According to medical experts, a blood sugar spike refers to a sudden increase in glucose levels in the bloodstream, usually caused by sugary or carbohydrate-rich foods.

Experts explain that mangoes have a moderate glycemic index, meaning they raise blood sugar more gradually. However, because mangoes contain higher levels of natural sugar and carbohydrates, consuming them in large amounts may still significantly increase blood sugar levels.

Unripe or less ripe mangoes are believed to have a slower effect on glucose levels. Nutritionists also suggest that eating mangoes with yogurt, nuts, or protein-rich foods may help reduce their impact on blood sugar.

On the other hand, watermelon has a higher glycemic index, meaning it can raise blood sugar more quickly. However, because watermelon contains a high percentage of water and relatively fewer carbohydrates, moderate consumption is generally considered safer.

Experts stress the importance of understanding both the glycemic index and glycemic load of foods. While the glycemic index measures how quickly a food raises blood sugar, glycemic load reflects its overall impact on glucose levels.

According to health specialists, mangoes tend to raise blood sugar more slowly, while watermelon may act faster. However, watermelon could still have a lower overall sugar load when eaten in controlled portions.

Health expert Luke Coutinho recommends limiting intake to one small mango or half of a large mango per day and avoiding excessive consumption.

Doctors also advise diabetic patients to consume fruits in moderation, combine them with fiber or protein, avoid fruit juices, and refrain from eating fruits on an empty stomach or late at night.

Experts conclude that no fruit is entirely harmful; rather, the key factors are portion size, timing, and method of consumption.