Mangoes, the king of fruits, are the most cherished tropical fruit, valued for their delectable taste and immense nutritional profile. However, the high natural sugar content in mangoes often raises alarms for diabetic patients. Well, everyone enjoys this summer delight, but diabetics have to think before they can add this favourite food to their diet regimen.
Dive into this article to understand whether individuals with diabetes can enjoy mangoes, recommended servings, health benefits and ways to add them to a diabetic meal plan.
Can Diabetes Patients Eat Mangoes Daily?
Yes, diabetes patients can have mangoes, but the key mantra is moderation and regular blood sugar monitoring. Mangoes are fruits that come under a moderate glycaemic index (GI) of 51-56 and low glycaemic load (GL). This means that mangoes can be a healthful addition to diabetics' meal regimen when consumed moderately.
How Much Mango Can Diabetes Patients Eat?
Mangoes can be a healthy addition to a balanced and varied diet in moderate amounts.
According to the American Diabetes Association, mangoes can be a wholesome addition to a varied and balanced diet plan. The ADA suggests having fresh, frozen, or canned fruit without added sugar. A serving of any fruit should contain 15 g of carbohydrates, two-thirds cup of mangoes approximately contain this amount.
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While having mangoes, remember to restrict your intake of foods containing starch and dairy products to regulate blood sugar levels. It is always best to consult your doctor or nutritionist to know the correct portion size of mangoes to consume without concern.
What Are The Nutrients Present In Mangoes?
Mangoes are not just delicious but also pack an impressive nutrient profile, including vitamins C and A, dietary fibre, folate, potassium, and antioxidants. These nutrients are best known to boost immunity and maintain skin and eye health. Fibre supports digestion and controls blood sugar levels. And the richness of antioxidants shields the body from oxidative damage and eases inflammation.
How Do Mangoes Benefit Diabetes Patients?
Despite their sugar content, mangoes offer several health benefits that can be advantageous for diabetes patients:
The dietary fibre in mangoes slows the gastric emptying time, which can avert sudden spikes in blood sugar levels.
Thanks to its antioxidants, quercetin and mangiferin exhibit anti-inflammatory qualities and can help reduce inflammation and the risk of chronic diseases.
What Is The Best Time To Have Mangoes?
Experts recommend that mangoes be consumed during the daytime when the body’s metabolism is generally higher than the nighttime. Also, the consumption of mango depends upon the type of diabetes and other complications a person suffers from.
What are Ways to Add Mangoes to a Diabetes-Friendly Diet?
Enjoy fresh mango slices as a standalone snack but maintain the portion to two-thirds a cup.
Add mango cubes to a salad with mixed greens, and avocado, and drizzle with vinegar to make it a wholesome snack.
Enjoy mango salsa with diced mango, tomatoes, onions, cilantro, and lime juice to pair with grilled fish or chicken.
Blend mango cubes with chia seeds and almond milk for a healthy breakfast or dessert.
Can Mangoes Replace a Meal?
Though mangoes are nutritious, they cannot replace a balanced meal. They lack essential macronutrients like protein and healthy fats that are crucial for a complete meal. Instead, mangoes can be part of a healthy snack. For example, you can pair mango slices with a protein source like yogurt or a fistful of nuts, to make a wholesome and satisfying snack.
Conclusion
Diabetes patients can enjoy mangoes in moderation as part of a balanced diet. By monitoring portion size and pairing mangoes with other low-GI foods, individuals with diabetes can benefit from the nutritional profile of this summer fruit without compromising their blood sugar levels. Always consult with a healthcare provider or a registered dietitian before making any modification to your diet regimen.
(This article is reviewed by Soumita Basu Ayurvedic Pharma Expert)
Author Profile
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
https://www.researchgate.net/publication/329120564_Mango_and_diabetes
https://www.researchgate.net/publication/338947345_Mango_A_fruit_too_far_in_patients_with_diabetes_or_is_it
