Mango is one of the most widely consumed seasonal fruits throughout the world. It is not only delicious but also nutritious. However, as mangoes contain natural sugars, many assume they can be unhealthy, especially for people with diabetes. And people might often be left wondering, is mango good for diabetes?
Mangoes contain several vitamins and minerals like zinc, potassium, iron, copper, magnesium, and folate. They also contain some amount of protein and fibre and are considered to be nutritious. If you have diabetes, consuming mangoes in moderation will not spike your blood sugar levels. However, you should monitor your intake and consume mangoes in spaced intervals within a day. Make sure you don’t eat too many carbohydrates and know what foods to avoid with diabetes.
Nutritional Profile of Mangoes
Mangoes are loaded with several vitamins and minerals, and diabetics can consume them in moderation. A ¾th cup of diced mangoes carries the following nutrients:
- Calories: 70
- Protein: 1.4 g
- Fat: 0.6 g
- Carbs: 19 g
- Sugars: 22.5 g
- Fibre: 7%
- Vitamin C: 50%
- Copper: 15%
- Folate: 15%
- Vitamin A: 8%
- Vitamin E: 10%
Glycemic Index of Mango
When people think about a healthy diet, they focus on a low glycemic index (GI) diet. People with diabetes are recommended to consume food items with low as they are digested slowly, resulting in a slow rise in blood glucose levels.
The GI of mangoes is 51, which is considered low on the glycemic index. Consuming mangoes in moderation, like a few slices twice a week, will not significantly impact blood sugar levels.
What are the effects of Mangoes on Blood Sugar?
In mangoes, most of the calories come from sugar, resulting in increased blood sugar in diabetic people. They are also high in fibre, which helps reduce the absorption of sugar in the body and control blood glucose levels.
Is Mango Good for Diabetes?
If you are thinking about what foods to avoid for diabetes and considering adding mango to the list, you should reconsider. Here are the benefits of mangoes for diabetics:
- Inflammatory and anti-viral properties: Mangoes contain a substance called mangiferin, which has anti-inflammatory and anti-viral properties. They also help in lowering blood glucose levels and strengthening blood vessels. Both factors are essential in managing blood glucose levels and maintaining overall health.
- Antioxidant properties: Mangoes are rich in vitamin A and C and are loaded with antioxidants. It plays a vital role in offering protection against any inflammation.
- Lowers high cholesterol: Mangoes are highly rich in vitamin C and fibre, making them a perfect fruit for controlling high cholesterol levels.
- Decreases obesity: Mangoes contain chemicals called polyphenols, which may help in reducing the multiplication of fat cells. Research suggests that a diet rich in mangoes may help prevent obesity.
How should diabetics eat mangoes?
Here are several tips to include mangoes in the diet for people with diabetes:
- Consume mangoes as whole fruit rather than juice because the juice has high sugar content.
- Mango quinoa salad is a healthy diet choice for diabetes. The ingredients include mangoes, quinoa, vegetable broth, spices, and lemon juice.
- Mango and black bean salad are the best way to stay healthy. Black beans help to keep blood sugar under control and aids in digestion.
- Mangoes can be taken as a midday snack with fibre-rich and low GI fruits like strawberries and kiwis.
- Avoid taking additional high-sugar foods with mangoes, as it may spike blood glucose.
It is a common myth that mangoes are prohibited for diabetics – because they are sweet and may have high sugar content. However, they can be consumed in moderation. Mangoes can be good for diabetics as they contain essential nutrients, like vitamins, minerals, and fibre.
What Foods to Avoid with Diabetes?
While knowing what food items to include in the diet is important, it is also important to know what foods to avoid with diabetes:
- High-carb food
- Fruits that have a high GI
- Saturated and trans fats
- Refined sugar
- Alcohol
- Salty food
- Fried food
- Sugary drinks
Conclusion
Although mangoes have high calories and carbohydrates, is mango good for diabetes? They have a low GI, high fibre, and antioxidants, making them healthy. Mangoes can be an excellent snack for people with diabetes when consumed in moderation.
Monitor the quantity of mango you consume and include some protein or any low GI food with the mangoes, so it does not affect your blood glucose levels.