Mangoes, one of the most popular fruits in the world, are also known as the king of fruits in summer. However, since they are sweet and juicy, it’s a no-brainer that people with diabetes doubt if the fruit is good for them. Can a diabetic patient eat mango even if their sugar content is high?
What You Need To Know:
- Mango and diabetes: Can they go along
- The glycemic index of mango
- Can a diabetic patient eat mangoes?
- Tips to eat mangoes if you have diabetes
- How to make mango more diabetes-friendly?
- How do mangoes affect blood sugar levels?
Mango and diabetes: Can they go along?
Mangoes might have high sugar content but are rich in essential minerals and vitamins. This makes it a compulsory inclusion in every diet, including diets focused on improving blood sugar levels.
On an average of 165 grams (a cup), a mango contains,
- 99 calories
- 1.4 grams of protein
- 25 grams of carbohydrates
- 0.6 grams of fat
- 67% of the required daily vitamin C
- 2.6 grams of fiber
- 20% of the required daily copper amount
- 22.5 grams of sugar
So, is mango good for diabetes patients? They must be wary of their carbs intake. Half a cup of mangoes is permissible for people with diabetes without worrying about health issues. Eating mangoes like Alphonso and Payri can also help as they have a low GI (Glycemic Index).
The glycemic index of mango
Now that we know that mangoes and diabetes can go together, let us get into the Glycemic index of mangoes to understand how it affects our blood glucose levels. Glycemic Index (GI) is a ranking system of foods from 0 to 100, showing how it raises the blood glucose level for a while.
Classes of GI are:
- Low Glycemic index: 0-55
- Medium Glycemic index: 55-69
- High Glycemic index: More than 70
However, the effect of carbohydrate-containing foods on your blood glucose levels depends on several factors apart from GI, such as the quantity of the food consumed. The GI of Mango is 56, which falls under the medium category. Also, note that the ripeness of mango can affect its glycemic index. Ripe mangoes have a higher GI than unripe mangoes. Therefore, people with diabetes should opt for slightly unripe mangoes.
Can a diabetic patient eat mangoes?
Since the GI of mangoes is moderate, people with diabetes should eat them in regulation. If you eat up to 100 grams of mango daily, there will be no spike in your blood glucose level.
Mangoes contain a high amount of fiber, calcium, and potassium. Its high-fiber content makes it a safe choice, even with diabetes.
If you’re still thinking if mango is good for diabetes, you can consider having mango chutney, a flavorful mango dish cooked with onion, vinegar, garlic, and various spices. It can be eaten with meat and veggies.
Tips to eat mangoes if you have diabetes
Mangoes contain natural sugar, which can be dangerous for people with high blood sugar levels. Still, there are certain tips you can follow to steer clear of any health hazards:
- When youâre eating mango, avoid consuming other carb-rich foods, as they can spike your blood glucose levels.
- Try to balance the effects of mangoes with foods rich in proteins and fiber, such as eggs or nuts.
- Check your sugar level before consuming mangoes to understand their impact on your health.
How to make mango more diabetes-friendly?
So, can a diabetic person eat mango? It is always worth remembering that mangoes have a lot of nutritional value. Therefore, it’s better to consume mangoes in a diabetes-friendly way.
- Juicing mangoes might lead them to lose their fiber content. Eating mangoes in the fruit form is a healthy way in itself.
- Stick to small portions when consuming mangoes.
- Avoid eating over-ripe mangoes because they have a much denser sugar content.
- Mangoes can be a healthy evening snack in between meals. Pair mangoes with fruits like kiwis or berries with a low glycemic index.
How do mangoes affect blood sugar levels?
GI is essential to consider if you want to know how mangoes affect your blood sugar levels. Mangoes have a medium GI, meaning that although they contain sugar, their impact is minimal. In addition, dietary fibers slow down the sugar absorption rate and prevent blood sugar spikes.
In a nutshell, mangoes might have a high carb and calorie count, but the nutrients in the fruit can help your body control the blood sugar level, making it a fantastic health choice. You can measure your blood glucose level online on our Online Blood Sugar Calculator.
Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more inÂnutrition,Âfitness,Âmindfulness,ÂandÂlifestyle conditionsÂlikeÂAsthma,ÂBlood Pressure,ÂCholesterol,ÂandÂDiabetes.
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