Is Mango Good for Diabetes ?? Health Benefits , Glycemic Index, and Sugar Content!!
Mango: Nutritional Profile
Any food that has a glycemic index of less than 55 is considered safe for diabetics. Glycemic index of mango is 51, which means that people having blood sugar problems can safely consume it.
An average portion of 100 grams of mangoes contains the following nutrients.
| PARTICULARS | QUANTITY |
| Carbohydrates | 15.0 gms |
| Sugar | 13.7 gms |
| Fat | 0.38 gms |
| Protein | 0.82 gms |
| Fiber | 1.6 gms |
| Vitamin C | 36.4 mg |
| Vitamin A | 23 μg |
| Folate (Vitamin B9) | 43 μg |
It also contains other vitamins and minerals in trace amounts.
Benefits of Mango for Diabetes
- Experts say that mango can be eaten by people with diabetes or high sugar, but the key is to eat this delicacy occasionally and in moderation.
- Although it imparts various health benefits, such as high doses of Vitamin C and folate, it is important to note that sugar content in mango is very high which can give a sudden spike in your body’s glucose levels.
- Thus, it is recommended to have 1 or 2 slices of mango as a whole fruit instead of in the form of shakes or juice.The fibers of the fruit pulp help balance the sugar levels, thus delaying sugar release in the blood.
Different Ways to Eat Mango:
- Diabetic patients can eat mangoes in any form. However, it is important to keep the quantity in check and avoid mango juice completely as juices are devoid of dietary fibers and provide a sudden surge of glucose in the blood.
- It is advisable to eat mangoes that are firm, and avoid fully ripened varieties for the same reason.
- Try having mango with some sort of high protein meal like boiled egg or nuts to balance the sugar levels.
- Raw mango chutney can be eaten by diabetics as raw mangoes are less sweet and have a more tarty flavor.
Best Time to Consume Mango
According to some experts, ideally, we all should avoid having fruits after 5PM and avoid it after dinner as it does not get easily digested.
Discover the fruits that are best for diabetes, like apricots and pineapples, and which to avoid or limit for healthier blood sugar control
Risks of Overconsumption of Mango
Mangoes are rich in sugars and carbohydrates with a very meager amount of fibers and fats.Diabetics should avoid eating mangoes in large quantities and should aim to add it occasionally in their course. Start by having a small bowl and then checking how your blood sugar responds to it.
It is not necessary to shun mangoes completely but do keep your portion size in check.
Other Health Benefits of Mangoes
- Mangoes are a rich source of vitamin C and A, which makes them a good antioxidant.
- It keeps your skin and hair healthy by providing ample vitamins and minerals to the body.
- It improves digestion due to the presence of Amylases.
- Mangoes reduce the risk of some cancers due to the presence of polyphenols.
Don’t Have Time To Read?
- Mangoes are a rich source of carbohydrates, proteins, vitamins A, B, and C, and minerals like potassium, magnesium, etc.
- The low glycemic index makes it safe for consumption in lesser amounts that are safe for diabetes patients.
- Not only do they offer a wide array of health benefits but some compounds in this fruit ease digestion and prevent cancers.
- Studies have shown that mangoes lower the risk of diabetes and high cholesterol.
- Avoid over-ripened mangoes and eat raw mangoes instead as they don’t raise the sugar levels.
Also Read: Is Orange Good for Diabetes
Friendly Asked Questions
Are Mangoes Good for Diabetics?
Yes. If eaten in moderation, it is fine to have mangoes occasionally, even for diabetes patients. They are comparatively higher in natural sugars, so they should be consumed in fewer amounts and combined with a high fiber diet.
Is Mango High in Sugar?
Mangoes are quite high in sugar content, but they pose no harm to diabetic patients when eaten in moderate quantities. Avoid eating fully ripened mangoes as they have a high glycemic index.
Can Diabetics Eat Mango Daily?
If you are a diabetic patient, you should avoid eating mangoes daily and in large quantities, as it is higher in calories. Always balance it with some high protein foods like eggs, nuts, etc., to keep blood sugar levels in control.
Does Mango Reduce Blood Sugar?
Some studies have shown that mangoes can reduce blood sugar levels compared to other fruits if taken in moderate quantities. Also, raw mangoes are equally delicious diabetic patients can safely eat that.
What Fruits Should Diabetics Avoid?
Experts advise diabetic patients to have fruits keeping the portion size in mind. However, some fruits tend to raise your blood sugar levels, like over-ripened bananas, watermelon, pineapple, etc. It is also advisable to eat whole fruit instead of drinking fruit juice.
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