“Mangoes are high in essential vitamins and minerals, making them a healthy addition to almost any diet, including those aimed at improving blood sugar control” — Harshit Mehta, Founder, AamKesari
Author: Shreya Shubham | Published on 21st April 2022
Mango (Mangifera indica) is one of the world’s most popular tropical fruits. It is valued for its bright yellow flesh and distinct, sweet flavor. This stone fruit, or drupe, was originally grown in tropical regions of Asia, Africa, and Central America, but it is now grown all over the world.
Given that mangoes contain natural sugar, many people wonder if they are suitable for diabetics. Let’s look into whether diabetics can safely include mango in their diets.
Mango is high in nutrients
Mangoes are high in essential vitamins and minerals, making them a healthy addition to almost any diet, including those aimed at improving blood sugar control.
One cup (165 g) of sliced mango contains the following nutrients :
Calories: 99
Protein: 1.4 grams
Fat: 0.6 grams
Carbs: 25 grams
Sugars: 22.5 grams
Fiber: 2.6 grams
Vitamin C: 67% of the Daily Value (DV)
Copper: 20% of the DV
Folate: 18% of the DV
Vitamin A: 10% of the DV
Vitamin E: 10% of the DV
Potassium: 6% of the DV
This fruit also contains trace amounts of a number of important minerals, including magnesium, calcium, phosphorus, iron, and zinc. Has a negligible effect on blood sugar levels.
Mango contains more than 90% of its calories from sugar, which may contribute to elevated blood sugar levels in diabetics. However, this fruit contains fiber and antioxidants, both of which help to reduce its overall blood sugar impact.
While fiber slows the rate at which sugar is absorbed into your bloodstream, its antioxidant content aids in the reduction of any stress response associated with rising blood sugar levels.
This allows your body to better manage the influx of carbs and maintain blood sugar levels.
Mango glycemic index
The glycemic index (GI) is a tool that ranks foods based on their effects on blood sugar levels. On a scale of 0 to 100, 0 represents no effect and 100 represents the expected impact of consuming pure sugar (7).
Any food that ranks less than 55 on this scale is considered low on this scale and maybe a better choice for diabetics.
Mango has a GI of 51, which qualifies it as a low GI food (7).
However, keep in mind that people’s physiological responses to food differ. As a result, while mango is a healthy carbohydrate option, it’s important to consider how you react to it personally to determine how much you should include in your diet.
How to Make Mango Diabetic-Friendly
If you have diabetes and want to include mango in your diet, there are several strategies you can use to reduce the likelihood of it raising your blood sugar levels.
Portion management
The best way to reduce the blood sugar effects of this fruit is to avoid eating too much at once (10Trusted Source).
Carbohydrates from any food, including mango, may raise your blood sugar levels, but that doesn’t mean you should avoid it.
A single serving of carbs from any food is approximately 15 grammes. Because 1/2 cup (82.5 grammes) of sliced mango contains about 12.5 grammes of carbs, this portion is just under one carb serving .
If you have diabetes, start with half a cup (82.5 grammes) and see how your blood sugar reacts. You can then experiment with different portion sizes and frequency until you find the amount that works best for you.
Include a protein source
Protein, like fibre, can help reduce blood sugar spikes when combined with high carbohydrate foods like mango . Mango contains fibre naturally, but it is low in protein.
As a result, adding a protein source may result in a lower blood sugar rise than if you ate the fruit alone. Pair your mango with a boiled egg, a piece of cheese, or a handful of nuts for a more balanced meal or snack.
In conclusion
Mango contains the majority of its calories from sugar, which means it has the potential to raise blood sugar levels, which is especially concerning for diabetics.
Nonetheless, mango can be a healthy food choice for people trying to improve their blood sugar control. This is due to its low GI and the presence of fibre and antioxidants, which may help to reduce blood sugar spikes.
If you plan to include mango in your diet, practise moderation, monitor portion sizes, and pair it with protein-rich foods are all simple ways to improve your blood sugar response.
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