is mango good for diabetes
Nutrition

Can We Eat Mango in Diabetes?

Mangoes-the king of fruits is worthy of a binge because of its mouthwatering taste and a vast variety. However, despite its many benefits, the high amounts of sugar and calories in mangoes make them a cause of concern, especially for individuals with diabetes. So, is mango good for diabetics? This article will discuss is mango good for diabetes, covering the nutritional value of mangoes, their impact on blood sugar, the glycemic index, and various ways by which diabetics can consume mangoes without any harm.

Nutritional Profile

Mangoes contain various vitamins and minerals, which adds a lot of nutritive value to our diet. Can diabetics eat mangoes? Given that they are highly nutritious, the king of fruits can definitely be consumed in moderation. One cup (165 grams) of sliced mango contains the following nutrients.

  • Calories: 99
  • Protein: 1.4 grams
  • Carbohydrates: 25 grams
  • Fat: 0.6 grams
  • Sugar: 22.5 grams
  • Fibre: 2.6 grams
  • Copper: 20% of your daily value (DV)
  • Sodium: 2 mg
  • Potassium: 168 mg or 6% of the DV
  • Folate: 71 mcg or 18% of the DV
  • Vitamin A: 10% of the DV
  • Vitamin C: 60 mg or 67% of the Daily Value (DV)
  • Vitamin E: 1.5 mg or 10% of your DV
  • Copper: 0.1 mg or 20% of the DV

Other than these nutritional benefits, mangoes also have other important minerals like calcium, phosphorus, magnesium, iron, and zinc

Impact on Blood Sugar

Mangoes contain sugars, which are carbohydrates. These sugars contribute to more than 90% of the calories in a mango. These sugars can affect blood sugar levels. Therefore, it is questionable if a diabetic patient can eat mango. A half-cup of mangoes contains 12 grams of carbohydrates. According to the American Diabetic Association, this level of carbohydrates is much lesser than the carbohydrates found in bananas or red or green grapes, which makes it a wise choice for consumption by diabetics. Other than carbohydrates, mangoes are also high in fibre. Fibre slows down sugar absorption in the body. This helps to control blood glucose levels. Mangoes also contain antioxidants, which help minimise their effect on blood sugar by reducing the stress response that occurs with increased blood sugar levels. Thus, due to the presence of fibre and antioxidants, the increase in carbohydrates due to ingestion of mango is controlled and helps stabilise your blood sugar levels.

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Glycemic Index of Mango

Glycemic index (GI) is a system that rates how various foods impact your blood sugar (glucose) levels after consuming them on their own. Foods are categorised into low, medium or high glycemic foods depending on how they affect your blood sugar levels. They are ranked on a scale from 1 to 100. Low glycemic index foods have a rating of 55 or less, medium glycemic foods have a glycemic index of 56-69, and high glycemic foods have a glycemic index of 70 or above. For diabetics, consuming low glycemic index foods is advised. This is because low glycemic index foods digest slowly, causing a slow rise in blood sugar levels. Mangoes have a GI of 51, making them low GI food. Therefore, mangoes, being low-GI foods, do not alter the blood glucose levels considerably, if consumed in moderation. In answer to the question, “can a diabetic patient eat mango?” The answer would be “yes,” but in moderation. You will need to limit your consumption of mangoes to 1-2 slices every two days. Varieties of mango such as Badami or Karnataka Alphonso are a little tangier, so they will have a lower GI when compared to other varieties. Therefore, they are the preferred varieties for consumption by diabetics. Mangoes that have become very ripe and soft have a higher glycemic index when compared to firm mangoes. Therefore, this too needs to be kept in mind by diabetics when consuming mangoes.

How to make mango more diabetes-friendly

In answer to the question, “Can we eat mango in diabetes?” the answer would be “yes,” but in moderation. There are several ways to make mangoes more diabetes-friendly by following a few tips and recipes to incorporate this tasty summer treat into your diabetic diet.

Tips to make Mangoes more Diabetes-friendly

  • When in doubt, consult your doctor before consuming any food to understand whether it is safe for diabetic consumption.
  • Consume mangoes in slices rather than juice, as the concentration of sugar is higher in juice.
  • Avoid mango shakes, as additional sugar could lead to detrimental effects on your blood sugar levels.
  • It is better to consume mangoes during the day as opposed to at night-time.
  • Avoid consuming other high-sugar foods on the day you consume mangoes.
  • Consume mangoes only when you have a stable blood sugar level.
  • Mangoes can be consumed as a mid-day snack when paired with low-GI and high fibre fruits such as strawberries or kiwi.
  • Add a source of protein such as a boiled egg, piece of cheese, or handful of nuts to prevent blood sugar spikes.
  • Consuming raw mangoes in the form of aam panna without sugar and with a pinch of cumin powder (has anti-diabetic properties) is a safer option for diabetics due to the reduced sugar content.

Incorporating mangoes in a diabetes diet

  • Mango soup: A soup can be prepared using cucumber, mango, coconut, buttermilk and spices.
  • Mango and black bean salad: Black beans are known for their ability to control blood sugar levels and also help with digestion. The addition of mango can be suited according to your blood sugar levels, making this a delicious and nutritious salad.
  • Mango quinoa salad: Vegetable broth, quinoa, lemon juice and spices can provide you with a healthy salad with the addition of half a mango.

Bottomline

Though mangoes are high in calories and carbohydrates, nutrients within the mango can help control blood sugar levels in diabetics, making it a healthy food choice. However, is mango good for a diabetic patient? With its low GI, presence of antioxidants and fibre, mangoes, when consumed in moderation, can be an excellent diabetic snack. By monitoring portion sizes and pairing them with protein or low GI foods, these are some ways to include this King of fruit into your diet without causing a detrimental effect on your blood sugar.

FAQs

Can a diabetic patient eat mango?

Mangoes are a fruit that is well-loved and one of the favorites. However, the sugar content of mango makes one skeptical about its consumption, especially for a person with diabetes. The fruit does contain abundant natural sugars along with many other nutrients. In approximately one cup of sliced mangoes, the number of carbs is 25 grams of which, the sugars are 22.5 grams. Almost 90% of the calories in mangoes come from the high sugar content. This could be the reason why it is associated with a spike in blood sugar levels after consumption. However, the fibers present in mango can help in slowing down the rate at which sugar absorption happens in the body. Additionally, the glycemic index of mango is 51, which is in the medium range.

A person with diabetes can eat mangoes if they exercise portion control and keep the intake infrequent.

Do mangoes increase blood sugar?

Even though the glycemic index of mangoes is 51, the fruit does contain a lot of natural sugars. These sugars can bring about a spike in the body’s blood sugar level. One can use several methods like – portion control, adding a source of protein, adding more fiber, etc paired with eating a mango to reduce and control the level of the spike.

What is the side effect of mango?

Yes, mangoes are super tasty, however, too many mangoes at once might not be very healthy. 

  • Latex allergies – mangoes can aggravate latex allergies as they can cause itchiness and even anaphylaxis in severe cases. 
  • Spikes in blood sugar – A person with diabetes should avoid the over-consumption of mangoes as the natural sugars in mangoes can increase blood sugar. 
  • Mangoes can also heat the body from the inside causing pimples on the face. 
  • The high sugars and calories in mangoes can also result in weight gain if consumed excessively. 
  • It can also result in gastrointestinal distress and might trigger irritable bowel syndrome and upset the digestive system

What are the benefits of mangoes?

“Is mango good for diabetics?” is a natural concern that can affect the diet plan and chart of a person with diabetes. Having a mango can be associated with multiple health benefits. Mangoes provide nutrients in abundance. These nutrients can play a vital role in the overall health and upkeep of a person. The fruit is rich in protein, fibers, vitamin C, copper, folate, Vitamin A, vitamin E, potassium, etc. It also has other minerals like magnesium, calcium, phosphorus, iron, zinc, and many others.

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