Mango is a popular seasonal fruit that is enjoyed by many, including people with diabetes. However, due to its high sugar content, there is confusion about whether mango is safe for diabetics to consume. In this article, we will explore whether mango is good for diabetes and the precautions that diabetics should take when consuming this fruit.
According to Dr. Belinda George, an endocrinologist and associate professor at St John’s Medical College Hospital, Bengaluru, people with diabetes can have mangoes in moderation. However, she advises avoiding very ripe and sweet mangoes. If a person’s glucose levels are uncontrolled, it is best to avoid mangoes altogether.
Dietary Fiber and Glycemic Index Mangoes have high calories and sugar content, which is a risk factor for weight gain. However, the good news is that they are also high in dietary fiber, which reduces the glycemic index. The fiber content also helps bring down sugar absorption. But the problem arises when people with diabetes start having one or more mangoes every day. Instead of just having a slice or two, if they indulge in preparations like mango shakes or desserts, then they are consuming even higher amounts of calories because now it is teamed with sugar & creamy milk also.
Consumption and Carbohydrates
It is advisable for diabetics to have a slice or two of mangoes twice a week. On those days, they need to reduce their carbohydrate consumption. People who are on medication or insulin and have unstable sugars need to take professional advice on whether to consume mangoes or not. They would need to alter the carbohydrates in their diet to accommodate the mango.
Vitamins and Minerals
Mango is a fruit that is abundant in various essential vitamins and minerals such as vitamin A, B, C, and K, iron, calcium, copper, and potassium. It contains the highest amount of beta-carotene among all fruits, which is a beneficial antioxidant that is converted into vitamin A in the body. An intake of around 100 grams of mango is sufficient to supply almost 50% of the recommended daily requirement of vitamin C in adults.
Antioxidant and Gut-Friendly Fiber The antioxidant – beta-carotene – found in the mango not only gives it its bright yellow color but also helps reduce or prevent oxidative stress in the body, which is responsible for lots of health issues. It helps in membrane formation and vision, but it also shields us against cancer, coronary artery disease, and premature aging. The fiber in the mango helps reduce constipation and aids digestion. Mangoes in the form of aam panna [a cooling raw mango drink] replenish nutrients and energy in people suffering from diarrhea, heat strokes, and dehydration.
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Mangoes can provide roughly 80 kilocalories per 100 grams. While most of the mangoes have a moderate glycemic index (55), the calories present in the form of carbohydrates (about 20 percent) are mainly fructose and the glucose. Because of the high sugar content, mangoes are high in calories and have double the calories of an apple or an orange. People with diabetes should avoid consuming mango juice, which would not contain fiber but just calories. Excess consumption of mangoes can also lead to a condition termed as carotenemia, which can lead to discoloration or yellowing of skin and the palms and is sometimes mistaken or misdiagnosed for jaundice.
In conclusion, people with diabetes can consume mangoes in moderation after consulting their diabetologist. While planning to eat mango, people with diabetes are suggested to also regulate their regular carbohydrate intake. Mangoes are also rich in vitamins and minerals.