Diabetes: For decades, the arrival of summers is synonymous with the irresistible aroma and sweetness of mangoes – the undisputed king of fruits. However, diabetics across the world have an unfounded belief that mangoes are not good for their health. Are mangoes really a diabetic’s worst friend and should all diabetics avoid the consumption of mangoes in all forms at all times? Let us find out.
Nutritional Profile Of Mangoes
Naturally rich in carbohydrates, mangoes are packed with sucrose, glucose and fructose. A typical serving (approximately 1 cup of sliced mango) includes about 15-25 grams of carbs, depending on the variety and ripeness.
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Interestingly, mangoes are not just a source of sugar but also of dietary fibre, antioxidants, bioactive compounds like mangiferin and vitamins (especially vitamin A and C). These components exert a series of beneficial and powerful effects on inflammation, insulin sensitivity and oxidative stress.
Diabetes-Glycaemic Index vs Glycaemic Load
One of the most misunderstood aspects of fruit consumption for diabetics is the differentiation between glycaemic index (GI) and glycaemic load (GL). Mangoes have a moderate glycaemic index (ranging between 50 and 60). In other words, the consumption of mangoes doesn’t result in rapid blood glucose spikes when compared to high GI-foods like sugary beverages or white bread. In contrast, glycaemic load is more clinically relevant in nature. Large portions of mangoes could significantly impact the levels of blood glucose.
How To Best Consume Mangoes?
Most individuals commit the mistake of consuming mangoes after a full meal. Mangoes are best consumed after a short meal and in a moderate quantity. For instance, diabetics should consume a single slice or maximum 2 slices of a mango and not 2-4 mangoes at a single go. Diabetics should consuming mangoes as a standalone snack or on an empty stomach. Ideally, mangoes should be consumed as part of a balanced meal containing fat, fibre or protein.
You could pair mangoes with a source of healthy fat or protein such as yogurt or nuts. Moreover, diabetics should always prefer whole fruit over mango smoothies, juices or processed mango products. Also, it is highly recommend to monitor blood glucose levels before and after consumption to understand your personal response to the consumption of mangoes.
Disclaimer: This content, including advice, provides general information only. It is not a substitute for a qualified medical opinion in any way. The methods and claims mentioned in this article should be considered as suggestions only; DNP India neither confirms nor denies them. Always consult a doctor before following any such suggestions/treatments/medications/diets.
