Mangoes are one of the most delicious fruits, which are sold in many countries and consumed with great eagerness. However, when it comes to the consumption of mangoes, diabetics face challenges and ask themselves whether they are allowed to take them.

Diabetes is a medical condition that restrict the intake of certain food items so as to help regulate the blood sugar levels and since mangoes are known to be highly sugary fruits, they therefore become a point of concern for diabetics. In this article, we will investigate the nutrition facts of mangoes, discuss their diabetic effect on blood glucose and give some tips on the ways a diabetic patient could include mangoes into his or her diet.

 

The Nutritional Profile of Mangoes

Mangoes are con­sidered to be one of the most pop­u­lar tropical fruits, which con­tain nu­merous vi­ta­mins and min­er­als that help to inter­act with body chem­istry and phys­i­ol­ogy pos­i­tively. From a nutritive perspective, mangoes contain carotenoids and are rich in a variety of other vitamins and minerals. One cup of sliced mango contains:


  • Calories: 99
  • Carbohydrates: 24 grams
  • Fiber: 2.6 grams
  • Vitamin C: 67% of the recommended daily intake
  • Vitamin A: 10% of the recommended daily intake
  • Vitamin B6: 8% of the recommended daily intake
  • Folate: 6% of the recommended daily intake
  • Potassium: 6% of the recommended daily intake

The high carbohydrate content in mangoes, primarily in the form of natural sugars, is what raises concerns for diabetics. Mangoes are considered a high-glycemic index fruit, meaning they can cause a rapid spike in blood sugar levels.

 

Understanding the Impact on Blood Sugar Levels

Hypoglycemia is a predominant issue affecting most of the people with diabetes and its management entails delicate control of blood sugar levels. The major drawback of using mangoes in human diets is that mangoes are also very rich in sugars, and this can spike the levels of glucose in the blood. However, the impact of mangoes on blood sugar levels can vary depending on several factors, including:

 

Portion Size:

As mentioned earlier, mango consumed influences how much it may spike blood sugar levels. That is why, having eaten a large quantity of mango, the blood sugar level will be higher than having eaten just some mango.

 

Timing of Consumption:

The mango fruit itself contains some carbohydrates as well as fat, but how it relates to other meals and medications that are consumed may influence how it affects blood sugar levels. It might be useful to consider that mangoes that are taken in the course of a normal meal could be far much better on the empty stomach or eating mangos alone.

 

Individual Metabolism:

Some people might be able to eat mangoes without any problems while others might experience gastrointestinal problems, high blood sugar, or other symptoms based on their level of insulin sensitivity and metabolism.

 

Preparation Method:

Since mango can be eaten raw or cooked or blended to make a smoothie or ripe mango juice, the manner in which mango is consumed also determines it effect to the blood sugar level.

 

Expert Advice for Diabetics Consuming Mangoes

Mangoes contain undesirable elements for diabetics and the following are some of the tips to avoid them.

 

Portion Control:

Mangoes should be eaten in small portions to at least cut half of its amount, so for diabetics, they should take half a cup of mango slices. This could assist in preventing a drastic surge on blood sugar levels.

 

Monitor Blood Sugar Levels:

Individuals with diabetes should pay much attention to their blood sugar levels, before and after eating mangoes. This will assist them in identifying the correct-size portion, and how often, they are supposed to take the mango for effective energy regeneration.

 

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Incorporate Other Nutrients:

It is very wise to bring along other nutrients dense foods when taking mangoes, especially proteins, fats and high carbohydrate foods. This can help decrease the impact that the food has on blood sugar and also reduce all or some of the nutrients in the food.

 

Consult with a Healthcare Provider:

Consumption of mangoes must always be undertaken following the guidelines given by an endocrinologist or a registered dietitian who should know more about the other conditions or other medications that have been taken that might be dangerous when taken alongside mangoes.

 

Incorporating Mangoes into a Diabetic-Friendly Diet

In any case, mangoes should not be off limits for diabetics since they are equally good and healthy just as any other fruit out there. Here are some tips for incorporating mangoes in a diabetic-friendly manner:

 

Mango Smoothies:

Mix mango with Greek yogurt, milk or any type of milk that you prefer, and a cup of greens and this drink is quite filling, low-GI and loaded with nutrition.

 

Mango Salad:

Is still appropriate to toss mango spinal with mixed greens, and dress up with light dressing.

 

Mango Chutney:

Prepare a simplistic mango chutney consisting of diced mango, vinegar, and spices with little amounts of sweetness as a complement to grilled meats or roasted vegetables.

 

Mango Desserts:

Try fruit-based mango dessert that has little added sugar, for instance a mango sorbet, mango chia pudding or a sugar-free mango tart using flour to prepare the crust. Finding the perfect porridge portion and consistency is vital for each person differently. Diabetic individuals should regarding their blood sugar quantity and frequency of mangoes as a diabetes-friendly food, recommended for its nutritional qualities.

 

Wrapping Up!

Based on information from the expert the question as to whether or not a diabetic should eat mangoes the answer is that yes, they can as long as they take necessary precautions. Mangoes are indeed a rich source of vitamins and minerals but their glycemic index is relatively high and may be even dangerous to diabetics. Because of this, one can limit the quantity of mango consumed, eat the mango when he is eating a meal, and eat other foods that have nutrients that will counter the bad nutrients in a mango then one can comfortably eat a mango.


However, one should always seek professional advice from an appropriate practitioner, a pharmacist or a registered nutritionist in order to understand one more’s eating plan, based on individual characteristics and requirements.

Fortunately, mangoes do not have to be off limits to those who have diabetes, if they adopt the right strategies in the right proportions. Thus, diabetics should ensure that they understand the common nutrients present in this fruit with the aim of making good use of this great fruit.

 

Please book an appointment with the best Nutritionist in Lahore, Karachi, Islamabad, and all major cities of Pakistan through InstaCare, or call our helpline at 03171777509 to find a verified doctor for your disease.