Mango and Diabetes: Uncovering Nutritional Advantages and Blood Sugar Implications

The mango season is fast approaching, and people of all ages are eagerly awaiting the opportunity to enjoy this delectable fruit. However, individuals with diabetes might be concerned about the effects of mangoes on their blood sugar levels and whether it's safe for them to consume.

In this article, we'll examine the nutritional benefits of mangoes, their impact on blood sugar, and how to make them a more suitable option for those with diabetes.

Mangoes Offer an Array of Health Benefits

Mangoes are rich in vitamins and minerals essential for maintaining good health. They contain ample amounts of vitamin A, which supports healthy vision, and vitamin C, which bolsters the immune system. Moreover, mangoes serve as a valuable source of fibre, which aids in maintaining healthy digestion and contributes to a sensation of satiety. The fruit also contains polyphenols and beta-carotene, antioxidants that can combat inflammation and cellular damage

The Glycemic Index of Mangoes and its Effect on Blood Sugar

The glycemic index (GI) is a measure of how rapidly foods increase blood sugar levels, ranging from 0 to 100. High GI foods are quickly broken down and absorbed, leading to a spike in blood sugar levels. In contrast, low GI foods take longer to digest and absorb, helping to maintain stable blood sugar levels. Mangoes have a relatively low GI, which means they have a minimal impact on blood sugar while still providing natural sweetness. The average GI of mangoes is around 50, considered moderate. If consumed in moderation and paired with other low-GI foods, mangoes can be safely eaten by people with diabetes. Furthermore, it's essential to monitor total carbohydrate intake, as excessive carbohydrates can also elevate blood sugar levels.

Incorporating Mangoes into a Diabetes-Friendly Diet

Diabetics can enjoy mangoes in various ways. Opting for mangoes that are not fully ripe is ideal, as they typically have a lower GI. This is because the starch in unripe mangoes is digested more slowly, as it has not yet been converted to sugar. Alternatively, combine mango with low-GI foods like nuts, seeds, and vegetables, which can reduce the impact on blood sugar levels by slowing carbohydrate absorption.

Paying close attention to portion size is crucial when consuming mangoes. A standard serving size is approximately half a cup, which contains about 15 grams of carbohydrates. This is equivalent to one carbohydrate exchange, a unit used to manage diabetes. The appropriate amount of mango for each person will vary based on individual needs. It's recommended to consult a certified nutritionist or a Diabetologist before incorporating mangoes into a diabetic meal plan.

In summary, individuals with diabetes can safely consume mangoes in moderation as part of a balanced, low-glycemic index diet. If you still have any questions or would like to meet Dr Ashiwni Joshi, Physician & Diabetologist at Aloha Clinics, feel free to dial 9422334422 anytime during business hours.