is mango good for diabetes
Nutrition
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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

What is the Relation between Mango and Sugar?

Approximately 90% of the calories present in mango are derived from sugar. Therefore, “can diabetics eat mango?” is a tricky question and it is subjective to answer. The presence of higher levels of natural sugar in mango can contribute to increased blood sugar levels in people with diabetes. Since the fruit also contains a significant amount of fiber and various antioxidants, they play a role in minimizing the rise of sugar levels too. The moderate range of glycemic index can be combated by pairing it with other high-fiber foods like walnuts, almonds, curd, etc.

The increased fiber levels will slow down the absorption of sugars into the body and the antioxidants in mangoes can reduce any stress response that can be paired with rising blood sugar levels. Therefore, while a mango does increase blood sugar levels, it can be mitigated with portion control. Also read about which fruits are good for diabetes?.

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. Also know about Indian diabetes diet.

What are the Health benefits of mango?

Mangoes can be a part of the diabetic diet. Even though the mango glycemic index is around the moderate range, the numerous health benefits that accompany it will be advantageous for a person dealing with diabetes.

  • A substance – mangiferin, is highly useful due to its anti-inflammatory and anti-viral properties. This compound also works to lower blood sugar levels and can strengthen the working of blood vessels.
  • Other components of mango are also known to have certain aspects that are present in anti-diabetic drugs. Eating frozen-dried mangoes is also associated with lowering blood sugars within the body.
  • Mangoes are also rich in Vitamins A and C along with being loaded with antioxidants. These can get recycled and used to reduce the levels of free radicals in the body. The health benefits due to the decrease of free radicals would be related to the lowering of diabetes-related complications like neuropathy, retinopathy, and damage to blood vessels and kidneys.
  • Lower risk of cancer – Being rich in beta-carotene which is an antioxidant, mangoes can fight free radicals that can damage the cancer-causing cells and reduce cell growth
  •  It can also provide immense support to the cardiovascular system as it is high in magnesium and potassium which are connected to lowering blood pressure levels and the optimal maintenance of regular pulse.

Mangoes have high levels of dietary fibers that can prevent constipation and promote better digestive health. The amylase compounds present in mangoes can help dissolve other foods in the stomach that can aid in the breakdown of difficult starches.

Also read about how to prevent diabetes

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.

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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.

What is the safe quantity of mango to consume for diabetics?

Approximately 4 slices of mango will have 15 grams of carbs. Therefore, some dieticians recommend limiting the portion size to 1 slice. During low-sugar episodes, a person can consume up to 4 slices of mangoes. Pairing a mango and adding it to a mixed salad with tomatoes, cucumber, onions, radish, etc, or even mixed in curd would be a good option as it lowers the glycemic load.

Mango is one of the most-loved fruits by many people all over the globe and in India. Therefore, when a person is newly diagnosed with diabetes, one of the most important questions that they often ask would be “is mango good for diabetes?” Consultations with dieticians and experts are often scheduled to understand if mangoes can be added to the diabetic diet as they are high in natural sugars. Moderation would be required if a person with type 1 or type 2 diabetes is deciding to consume a mango.

Mangoes are rich in several nutrients essential for the proper functioning of the human body. They are a rich source of Vitamin A, Vitamin B-complex (excluding B12), Vitamin C, and several polyphenols. Additionally, mango can also provide high levels of protein, fiber, copper, folate, magnesium, and potassium, making it super healthy to consume. To understand the benefits of mango for diabetes, it is also an immunity booster owing to its anti-inflammatory and anti-viral effects. It has a glycemic index of 56 and should be consumed in moderation. Also know more about diabetes diet chart.

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 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.

Is raw mango good for diabetes?

Raw mangoes may not be the ideal dish for someone with diabetes, this is because most of the calories that are present in mangoes come from sugars. These would lead to a spike in blood sugar levels immediately causing significant trouble. However, it still has several nutrients that can help a person too – moderation would be key.

Are mangoes good for diabetics?

Mangoes have very high vitamin C levels, folate, Vitamin K, B6, and protein. However, they are also loaded with carbs and natural sugars. Therefore, to avail of its benefits, it would be best to consume mangoes in moderation. The best use would be during episodes of low sugars, as mangoes can instantly bring the sugar levels up.

Is mango pickle good for Diabetes?

Mango pickles are tasty and nutritious as they are rich in Vitamin C, Vitamin K, and fiber. The spice content can also add to the excellent nutritional profile. Mangoes are already high in sugar, therefore, ensure that the pickle you are choosing does not have added sugars. 

Are mango leaves good for Diabetes?

Yes, Mango leaves are good for diabetes. As mango leaves can help in the effective management of diabetes as it has great effects on fat metabolism. They contain the ability to improve insulin production and optimize the distribution of glucose in the body. The higher content of pectin, vitamins, and fiber, make the leaves good for the management of diabetes and cholesterol

References

  • https://www.medicalnewstoday.com/articles/259753
  • https://www.healthline.com/nutrition/mango-is-good-for-diabetes
  • https://www.apollodiagnostics.in/blog/can-diabetics-eat-mango
  • https://www.healthshots.com/healthy-eating/superfoods/can-diabetics-eat-mango-lets-find-out-here/
  • https://www.beatoapp.com/blog/mango-for-diabetics-is-it-safe-to-eat/

Disclaimer

This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.