Is Mango Good For People With Diabetes?

• Mango, also known as a king of fruits, is packed with vitamins, antioxidants, and fibre offering multiple health benefits.
• Mangoes have a glycemic index (GI) of 51-60, making them a low-to-medium GI food suitable for occasional consumption.
• Stick to 1/2 cup servings and pair mangoes with protein or fats to stabilise blood sugar.
• Research supports the idea that controlled mango consumption does not cause significant blood sugar spikes in people with diabetes.

Mango is called the "king of fruits". Everyone worldwide loves the fruit for its rich flavour, juicy texture, and delectable tropical aroma. However, their natural sweetness has sparked debate among people with diabetes and healthcare professionals. They question the suitability of the fruit as many believe that it can increase blood sugar levels. Can diabetics eat mangodaily? Should they avoid them at all costs, or can they consume the fruit moderately? Let's understand.

Diabetes is a chronic condition that affects the uptake and assimilation of glucose, produced by the breakdown of carbohydrates. Glucose provides energy to the body. There are two major types of diabetes:

• Type 1 Diabetes - An autoimmune condition where the pancreas generates minimal amounts or no insulin
• Type 2 Diabetes - A metabolic disorder associated with insulin resistance and relative insulin deficiency.

Diabetes has to be managed by regulating carbohydrate intake because excess amounts of carbohydrates result in a surge in blood sugar levels. Fruits, including mangoes, have natural sugars, which complicate the management of diabetes. Also Read - Here's the best diet plan for diabetics

Mangoes are not just fruit with sweetness, they contain loads of nutrients as well. The following lists the chief nutritional components per 100 grams of mango:

It is also known that mango is low in fats and has zero cholesterol, making it a heart-healthy treat when taken in moderation.

The mango GI shows how fast it will lead to an increase in blood sugar levels. A low, medium, or high glycemic index is used to classify food items. Here's how:

• GI < 55 is low
• GI between 56-69 is medium
• GI > 70 is high

Depending on ripeness, the mango GI can range from 51 to 60. This places mango into the low-to-medium GI group, thus being a safe fruit for individuals with diabetes.

The glycemic index of mangoes is moderate. Therefore, you can consume it in reasonable amounts if you have diabetes. The amount of your blood glucose will not increase if you take up to 100 grams per day.Mangoes are full of potassium, calcium, and fibre. For a diabetic patient, the high content of fibre makes this fruit safe to consume.Mango chutney, a delicious recipe of mango with onions, vinegar, garlic, etc., is perfect if you don't know whether mangoes are safe to consume. Mango chutney can be consumed with veggies and meat as per your preference.

There have been several studies to determine how the consumption of mangoes influences blood sugar levels. Have a look

Moderation is Key

It has been proven that a controlled intake of mangoes, around 1/2 cup or 85 grams, does not elevate blood sugar levels in diabetic patients.

Fibre-rich Fruit

The dietary fibre in mangoes slows down the entry of sugar into the bloodstream, hence improving glycemic control.

Antioxidant Effects

Chemicals like mangiferin found in mangoes exhibit anti-inflammatory and anti-diabetic effects, providing potential improvements in insulin sensitivity in diabetes patients. Also Read - Know how diabetics can manage their blood sugar

Although mangoes possess natural sugars, they have a lot of health benefits which are as follows:

Digestion

Enzymes such as amylases break down complex starches, found in mangoes. This enzyme helps in easy digestion.

Immunity

With high amounts of vitamins A and C, mangoes strengthen an individual's immunity.

Cardiovascular Health

Potassium and antioxidants in mangoes support heart health, a vital consideration in diabetes patients.

Weight Management

Mangoes consumed in adequate quantities can serve to curb the sweet tooth without having to consume unhealthy snacks.

Here's how you can consume mangoes even when you suffer from diabetes:

Portion Control: The Golden Rule

Portion size makes it easy to understand whether mangoes can be included in the diabetic diet or not. Here's some guidance:

• Maintain a portion size of 1/2 cup equivalent to 85 grams
• Accompany mangoes with a source of protein or healthy fat, such as yoghurt and nuts, for a better absorption rate of sugar
• Select fresh mangoes instead of dried or canned types, which are frequently packed with sugars.

Add a Source of Protein

Fibre can minimise the blood sugar spike when consumed with high-carb food. Similarly, if you consume protein with high-carb food like mango then the sugar spike in the body will be low.Mango naturally contains fibre but isn't especially high in protein. So, adding a source of protein will likely cause a lesser increase in blood sugar than if you were to eat the fruit on its own.As a better supplement for your snack or meal, try it together with a boiled egg, cheese, or even a handful of nuts.

Mango is a nutrient-rich fruit that diabetic patients can also consume as long as they exercise control in eating and are aware of the portion size. Though mangoes are naturally sweet, their fibre, antioxidants, and moderate GI score make them a good option for satisfying those sweet cravings without compromising blood sugar control.It is always advisable to consult with a healthcare provider or dietician before making major changes to the diet, especially when managing diabetes. Balancing indulgence with moderation will make mangoes a welcome part of healthy living.Buy a health insurance plan to manage the complications of diabetes. While the plan will have a waiting period for diabetes coverage, it will cover other medical emergencies.Explore the leading health insurance plans and choose one that matches your coverage needs at affordable premiums.