Trending:
Are you diabetic and in love with mangoes? Know how safe it is for your blood sugar levels
King of fruits – the delicious mangoes are enjoyed by all, however, those suffering from diabetes are always in a dilemma – whether to eat or not. Despite being packed with minerals and nutrients, the fruit is suspected of increasing blood sugar levels. But, is it true? Read on to know more.
Updated Jun 13, 2023 | 01:59 PM IST
Mangoes are packed with a variety of vitamins and minerals, making them a nutritious addition to almost any diet
New Delhi: Summer in India keenly looked forward for one of the juiciest, tastiest, and sweetest delights – mango. Often referred to as “the king of fruits,” mango is loaded with both tastes as well as health benefits.
Mangoes are high in natural sugar, and that makes many people, mostly those who suffer from diabetes, wonder whether the fruit is appropriate for them. According to health experts, apart from sweetness, this tropical fruit is also packed with a variety of vitamins and minerals, making them a nutritious addition to almost any diet, including those trying to maintain or balance their blood sugar levels.
A cup of sliced mango has almost 100 calories, along with 1.5 gms of protein, vitamins A, E, potassium, copper, folate, and 0.6 grams of fat. However, it has a sugar content of 22.5 grams, considered very high, especially for those trying to lose weight or who have diabetes.
Glycemic index of mangoes
The glycemic index of a food helps rate it according to the amount of carbohydrates it has. It shows how quickly each food affects your blood sugar level when consumed solo. According to doctors, on a scale of 0-100, any food that ranks under 55 is considered low on the scale and maybe a better choice for people with diabetes.
The GI of mango is 51, which technically classifies it as a low GI food. However, experts advise caution to keep in mind an individual’s response to it.
How many mangoes should you eat in a day?
While mango is a healthy carb choice with a great amount of fibre and antioxidants which contribute to increased blood sugar levels, it should be consumed moderately.
According to Dr. Kundan Khamkar, Consultant Physician, Fellowship in Diabetes, Ruby Hall Clinic, the best way to consume mangoes is through slicing and eating the pulp from the skin, as it aids initiation of digestion of the carbohydrates in mangoes right from our buccal cavity.
“It is better to eat mangoes in small amounts as fruits like mango can be eaten in exchange for other sources of carbohydrates in the mess plan similar to stiff foods like grains, or dairy products. Also, you must avoid mango shakes and mango juice as they have advanced attention of sugar,” said Dr. Kundan Khamkar, Consultant Physician, Fellowship in Diabetes, Ruby Hall Clinic.
Dr. Khamkar said the enzyme amylase in our saliva helps in quick digestion1.
Dr. Khamkar added that to keep the glucose levels balanced, the fruit should be consumed in moderation.
“To keep blood sugar situations under control, mangoes should be ingested in temperance. You should be aware of your serving sizes. Keep a space between the fruit you eat throughout the day. This is only to make sure you are not eating a lot of carbohydrates, as this could affect your blood sugar situation latterly,” he added.
According to experts, mangoes should not be consumed after meals or as a dessert and should only be consumed as a snack in between major meals.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
End of Article
Videos
02:08
What Are Key Differentiating Points In Poonawalla Fin Corp ? | Explains MD Abhay Bhutada
03:23
Breaking News | BJP MP Accuses Leaders Of 'Adjustment' With Congress In Karnataka, Sparks Infighting
03:38
Manipur Violence Erupts Again As Kukis, Meiteis Refuse Peace Talks| 9 Killed In Flare-Up
03:03
How MD of Poonawalla Fincorp Abhay Bhutada Started His Career ? | Business News
03:56
TMC Workers Clash In West Bengal Ahead Of Upcoming Panchayat Polls | Election News