Is Mango Good For Diabetes: Mangoes are part of India’s identity and culture. There would be hardly any Indian who is not fond of this sweet, juicy summer fruit. India produces 1,500 varieties, which accounts for about 50 percent of the world’s mangoes. They have been eaten in India for at least 6,000 years. However, the only question that sugar patients have these days is whether it is safe to eat mangoes with sugar? Will eating mangoes affect the sugar level? Dr. Ambrish Mithal, Chairman, Endocrinology & Diabetes, Max Healthcare has given the answer in great detail
Is it good to eat mangoes in diabetes?
Doctors say if you search about it on the internet, you will find more than one conflicting information. On the one hand, some videos will tell you that mangoes contain natural sugar, some even go so far as to say that mangoes don’t raise blood sugar at all! On the other hand, some people may tell you that mangoes are taboo for people with diabetes. But the truth, as always, lies somewhere in between. Other fruits, including mangoes, are not restricted to people with controlled diabetes, even though they are naturally sweet, fruits also contain fiber, which slows down the absorption of sugar. However, if blood sugar readings are erratic and hba1c is elevated, it is best to avoid carbohydrate-rich foods such as fruits.
One cup of mango chunks provides the following:
- Calories: 99 kcal
- Protein: 0.8 – 1 g
- Fat: 0.63 g
- Carbohydrates: 24.8 g
- Fiber: 2.64 g
- Potassium: 277 mg
- Vitamin C: 60.1 mg
- Vitamin A, RAE: 89.1 micrograms (mcg)
- Beta Carotene: 1,060 mcg
- Lutein and zeaxanthin: 38 mcg
- Folate: 71 mcg
Mangoes also contain important minerals such as magnesium and copper and omega 3 and 6 fatty acids.
For people with diabetes, it is recommended to take about 150-200 grams of carbohydrates per day, out of which a maximum of 30 grams can be obtained from fruits. One serving of fruits should contain 15 grams of carbohydrates. If you are eating low carbohydrate fruits like strawberries and peaches), then you can eat a large portion. In the case of mangoes, 100 grams of the fruit contains 15 grams of carbohydrate, which is the recommended intake of half a medium-sized mango. Half a mango can be safely eaten daily at this amount. If you want to have mangoes, you have to give up other fruits and have two servings of mangoes at a time.
The effect of any food on blood sugar is known through the glycemic index rank. It is measured on a scale of 0 to 100. Any food with a rank less than 55 is considered to be low sugar in this scale. It is considered suitable for diabetic patients. The GI rank of mango is 51 which means diabetic patients can also eat it
What is the best time of day to eat mangoes?
Do not consume mangoes as a dessert, as you would have already consumed calories and carbohydrates. Mangoes will overload your system. A better way is to have mangoes as a snack – between breakfast and lunch or between lunch and dinner. You can replace your normal breakfast with half a mango.
How about canned mango juice?
It is always better to eat fresh fruits, as canned fruits usually have added sugar and may lack some of the minerals and nutrients that fresh fruits provide. Canned fruit juices are strictly prohibited. Because juicing strips away the fiber and some minerals, leaving you with just plain fruit sugar.