Breakfast Rice with Banana and Mango

Article written and reviewed by Cyrus Khambatta, PhD
Published August 20, 2023

Blended banana and mango make a delicious sauce to pour over this rice and spinach breakfast dish.

Rise and shine to a breakfast that's as energizing as it is delicious – our enticing recipe for Breakfast Rice with Banana and Mango! In the world of plant-based wonders, this vibrant dish takes center stage, combining the wholesomeness of cooked brown rice with the natural sweetness of mashed bananas and succulent mango.

Empower Your Plate with Brown Rice: A Wholesome Ally for Diabetes Wellness and Vibrant Living!

Brown rice, a wholesome whole grain, is a nutritional powerhouse that provides an array of essential vitamins and minerals. Rich in B vitamins such as thiamine, niacin, and B6, brown rice supports energy metabolism, nerve function, and the synthesis of red blood cells. It's also a good source of minerals like magnesium and phosphorus, which are vital for bone health and numerous cellular processes.

In terms of glycemic impact, brown rice has a lower glycemic index (GI) compared to white rice. The GI measures how quickly a carbohydrate-containing food affects blood glucose levels compared to pure glucose. Brown rice's higher fiber content and intact bran layer contribute to a slower and more gradual rise in blood glucose levels, making it a favorable choice for individuals aiming to manage their blood glucose levels.

Brown rice also boasts a moderate glycemic load (GL), which considers both the GI and the amount of carbohydrates in a serving. This combination of low GI and moderate GL means that brown rice has a gentle impact on blood glucose levels, promoting better glucose control and sustained energy.

For individuals with diabetes who follow a low-fat diet, brown rice can be a valuable addition. Its complex carbohydrates and fiber content contribute to steady digestion and slower absorption of glucose into the bloodstream. This helps prevent rapid spikes in blood glucose levels, supporting overall glycemic control.

By incorporating brown rice into recipes like the Breakfast Rice with Banana and Mango, you're not only enjoying a delightful and filling meal, but you're also making a health-conscious choice that aids in maintaining stable blood glucose levels. Embrace the nourishing qualities of brown rice as you continue your journey towards mastering your blood glucose levels and enhancing your overall well-being.

Sweet and Nutrient-Rich Mango: Your Tropical Ally for Diabetes-Friendly Eating and Wellness!

Mangoes are not only a tropical delight but also a treasure trove of essential nutrients. Bursting with vitamin C, mangoes contribute to immune function, collagen synthesis, and antioxidant protection. They're also a good source of vitamin A, crucial for vision, skin health, and immune support. Furthermore, mangoes provide dietary fiber, which aids digestion and supports gut health.

In terms of their impact on blood glucose, mangoes have a moderate glycemic index (GI) and glycemic load (GL). The GI measures how quickly a carbohydrate-containing food affects blood glucose levels compared to pure glucose, while the GL considers both the GI and the carbohydrate content in a serving. The presence of fiber in mangoes helps slow down the absorption of glucose, leading to a more gradual rise in blood glucose levels.

For individuals living with diabetes who follow a low-fat diet, consumption of mangoes can be a part of a balanced eating plan. The fiber in mangoes supports steady digestion and helps manage blood glucose levels. Choosing ripe mangoes and portion control are important factors to consider, as consuming excessive amounts could potentially cause rapid spikes in blood glucose.

Incorporating mangoes into recipes like the Breakfast Rice with Banana and Mango brings a burst of natural sweetness and vibrant flavor to your dishes. When paired with other diabetes-friendly ingredients, mangoes can enhance your meals while contributing to your overall health goals. So, embrace the tropical goodness of mangoes as you navigate your journey towards mastering your blood glucose levels and achieving optimal well-being.

Bananas: Nature's Sweet Treasure for Diabetes-Friendly, Low-Fat Delights!

Bananas, with their natural sweetness and convenient portability, offer a wealth of nutrients to support your health. Rich in vitamin C, bananas contribute to immune function and collagen synthesis. They're also a great source of vitamin B6, which aids in brain health and the production of neurotransmitters. Additionally, bananas provide dietary fiber, aiding digestion and promoting a feeling of fullness.

Regarding their impact on blood glucose, bananas have a moderate glycemic index (GI) and glycemic load (GL). As you mentioned, it's important to note that carbohydrates in bananas do not significantly impact blood glucose levels, especially when considering the context of a low-fat diet. In fact, it's the overall dietary composition, including the intake of fats, that can play a more substantial role in blood glucose management for individuals with diabetes.

For those living with diabetes who follow a low-fat diet, bananas can certainly be included. Their natural sugars, along with the fiber they contain, contribute to a gradual rise in blood glucose levels. Since bananas are virtually fat-free, they align well with the principles of a low-fat diet, making them a suitable choice for individuals seeking to manage their blood glucose levels.

Incorporating bananas into recipes like the Breakfast Rice with Banana and Mango adds both flavor and nutritional value to your meals. By combining bananas with other wholesome ingredients, you're creating a balanced and satisfying dish that aligns with your diabetes-friendly and low-fat dietary goals. So, savor the goodness of bananas as you navigate your journey towards mastering your blood glucose levels and embracing a lifestyle of well-being.

Breakfast Rice with Banana and Mango

Beverly Verwey
Servings 1 person
Calories 478 kcal


  • 3/4 cup brown rice cooked
  • 3/4 cup mashed banana divided
  • 1/2 cup mango
  • 1/2 tsp vanilla extract
  • 1 tsp walnuts chopped
  • 1 tsp chia seeds
  • 1 tbsp raisins
  • 1 cup spinach cut into ribbons or small pieces


  • In a blender, blend ½ of banana, mango, and vanilla extract until smooth. Set aside.
  • Slice the other ½ of the banana and set aside.
  • In a small pan, dry fry the walnuts and chia seeds over medium heat for 3 minutes. Be careful not to burn them.
  • In a bowl place the spinach, cooked rice, banana slices, and raisins. Gently mix.
  • Pour the banana mango sauce over the rice mixture. Top with the walnuts and chia seeds.


If you don’t have spinach, use any greens such as lettuce or kale.
Instead of raisins, use chopped dates.


Calories: 478kcalCarbohydrates: 93.4gProtein: 9gFat: 5.2gSodium: 35.7mg
Tried this recipe?Let us know how it was!

About the author 

Cyrus Khambatta, PhD

Cyrus Khambatta, PhD is a New York Times bestselling co-author of Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes.

He is the co-founder of Mastering Diabetes and Amla Green, and is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002. He co-created the Mastering Diabetes Method to reverse insulin resistance in all forms of diabetes, and has helped more than 10,000 people improve their metabolic health using low-fat, plant-based, whole-food nutrition, intermittent fasting, and exercise.

Cyrus earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is the co-author of many peer-reviewed scientific publications.

He is the co-host of the annual Mastering Diabetes Online Summit, a featured speaker at the Plant-Based Nutrition and Healthcare Conference (PBNHC), the American College of Lifestyle Medicine Conference (ACLM), Plant Stock, the Torrance Memorial Medical Center, and has been featured on The Doctors, NPR, KQED, Forks Over Knives, Healthline, Fast Company, Diet Fiction, and the wildly popular podcasts the Rich Roll Podcast, Plant Proof, MindBodyGreen, and Nutrition Rounds.

Scientific Publications:

Sarver, Jordan, Cyrus Khambatta, Robby Barbaro, Bhakti Chavan, and David Drozek. “Retrospective Evaluation of an Online Diabetes Health Coaching Program: A Pilot Study.” American Journal of Lifestyle Medicine, October 15, 2019, 1559827619879106. https://doi.org/10.1177/1559827619879106

Shrivastav, Maneesh, William Gibson, Rajendra Shrivastav, Katie Elzea, Cyrus Khambatta, Rohan Sonawane, Joseph A. Sierra, and Robert Vigersky. “Type 2 Diabetes Management in Primary Care: The Role of Retrospective, Professional Continuous Glucose Monitoring.” Diabetes Spectrum: A Publication of the American Diabetes Association 31, no. 3 (August 2018): 279–87. https://doi.org/10.2337/ds17-0024

Thompson, Airlia C. S., Matthew D. Bruss, John C. Price, Cyrus F. Khambatta, William E. Holmes, Marc Colangelo, Marcy Dalidd, et al. “Reduced in Vivo Hepatic Proteome Replacement Rates but Not Cell Proliferation Rates Predict Maximum Lifespan Extension in Mice.” Aging Cell 15, no. 1 (February 2016): 118–27. https://doi.org/10.1111/acel.12414

Roohk, Donald J., Smita Mascharak, Cyrus Khambatta, Ho Leung, Marc Hellerstein, and Charles Harris. “Dexamethasone-Mediated Changes in Adipose Triacylglycerol Metabolism Are Exaggerated, Not Diminished, in the Absence of a Functional GR Dimerization Domain.” Endocrinology 154, no. 4 (April 2013): 1528–39. https://doi.org/10.1210/en.2011-1047

Price, John C., Cyrus F. Khambatta, Kelvin W. Li, Matthew D. Bruss, Mahalakshmi Shankaran, Marcy Dalidd, Nicholas A. Floreani, et al. “The Effect of Long Term Calorie Restriction on in Vivo Hepatic Proteostatis: A Novel Combination of Dynamic and Quantitative Proteomics.” Molecular & Cellular Proteomics: MCP 11, no. 12 (December 2012): 1801–14.

Bruss, Matthew D., Airlia C. S. Thompson, Ishita Aggarwal, Cyrus F. Khambatta, and Marc K. Hellerstein. “The Effects of Physiological Adaptations to Calorie Restriction on Global Cell Proliferation Rates.” American Journal of Physiology. Endocrinology and Metabolism 300, no. 4 (April 2011): E735-745. https://doi.org/10.1152/ajpendo.00661.2010

Bruss, Matthew D., Cyrus F. Khambatta, Maxwell A. Ruby, Ishita Aggarwal, and Marc K. Hellerstein. “Calorie Restriction Increases Fatty Acid Synthesis and Whole Body Fat Oxidation Rates.” American Journal of Physiology. Endocrinology and Metabolism 298, no. 1 (January 2010): E108-116.