Is It Safe to Eat Mango If You Have Diabetes?

frequently referred to as “ the king of fruits, ” mango ( Mangifera indica ) is one of the most beloved tropical fruits in the populace. It ’ mho prized for its undimmed yellow flesh and unique, angelic spirit ( 1 ). This pit fruit, or drupe, has been chiefly cultivated in tropical regions of Asia, Africa, and Central America, but it ’ sulfur now grown across the ball ( 1, 2 ). Given that mangoes contain natural sugar, many people wonder whether they ’ re appropriate for people with diabetes.

This article explains whether people with diabetes can safely include mango in their diets .whole mangoes in a bowl parcel on Pinterest

Mango is very nutritious

Mangoes are loaded with a variety show of essential vitamins and minerals, making them a alimentary summation to about any diet — including those focused on improving blood sugar control ( 3 ). One cup ( 165 grams ) of sliced mango offers the pursue nutrients ( 4 ) :

  • Calories: 99
  • Protein: 1.4 grams
  • Fat: 0.6 grams
  • Carbs: 25 grams
  • Sugars: 22.5 grams
  • Fiber: 2.6 grams
  • Vitamin C: 67% of the Daily Value (DV)
  • Copper: 20% of the DV
  • Folate: 18% of the DV
  • Vitamin A: 10% of the DV
  • Vitamin E: 10% of the DV
  • Potassium: 6% of the DV

This fruit besides boasts small quantities of several other crucial minerals, including magnesium, calcium, morning star, iron, and zinc ( 4 ) .

summary Mango is loaded with vitamins, minerals, and fiber — key nutrients that can enhance the nutritional choice of about any diet .

Has a low impact on blood sugar

Over 90 % of the calories in mango come from sugar, which is why it may contribute to increased lineage sugar in people with diabetes. yet, this fruit besides contains fiber and respective antioxidants, both of which play a character in minimizing its overall blood sugar impact ( 2 ). While the fiber slows the rate at which your body absorbs the sugar into your lineage stream, its antioxidant content helps reduce any stress reaction associated with rising blood carbohydrate levels ( 5, 6 ). This makes it easier for your body to manage the inflow of carbs and stabilize blood sugar levels .

Glycemic index of mango

The glycemic index ( GI ) is a cock used to rank foods according to their effects on blood sugar. On its 0–100 scale, 0 represents no effect and 100 represents the predict impact of ingesting pure sugar ( 7 ). Any food that ranks under 55 is considered low on this scale and may be a better option for people with diabetes. The GI of mango is 51, which technically classifies it as a low GI food ( 7 ). distillery, you should keep in beware that people ’ second physiological responses to food vary. frankincense, while mango can surely be considered a goodly carb option, it ’ mho important to evaluate how you respond to it personally to determine how much you should include in your diet ( 8, 9 ) .

summary Mango contains natural sugar, which can contribute to increased lineage boodle levels. however, its provide of fiber and antioxidants may help minimize its overall blood boodle impact .

How to make mango more diabetes-friendly

If you have diabetes and want to include mango in your diet, you can use several strategies to reduce the likelihood that it will increase your blood carbohydrate levels .

Portion control

The best way to minimize this yield ’ s lineage carbohydrate effects is to avoid eating excessively much at one time ( 10 ). Carbs from any food, including mango, may increase your blood sugar levels — but that doesn ’ thymine mean that you should exclude it from your diet. A one serve of carbs from any food is considered around 15 grams. As 1/2 cup ( 82.5 grams ) of slice mango provides about 12.5 grams of carbs, this part is barely under one serve of carbs ( 4, 10 ). If you have diabetes, start with 1/2 cup ( 82.5 grams ) to see how your blood carbohydrate responds. From there, you can adjust your helping sizes and frequency until you find the amount that works best for you .

Add a source of protein

much like fiber, protein can help minimize blood boodle spikes when eaten aboard eminent carb foods like mango ( 11 ). Mango naturally contains fiber but isn ’ t particularly high in protein. consequently, adding a protein source may result in a lower rise in blood sugar than if you were to eat the fruit by itself ( 11 ). For a more poise meal or bite, try pairing your mango with a boiled egg, slice of tall mallow, or handful of nuts .

summary You can minimize mango ’ s impact on your blood carbohydrate by moderating your consumption and pairing this fruit with a reservoir of protein .

The bottom line

Most of the calories in mango fall from sugar, giving this fruit the potential to raise rake sugar levels — a particular concern for people with diabetes. That said, mango can still be a healthy food choice for people trying to improve lineage sugar control. That ’ randomness because it has a low GI and contains fiber and antioxidants that may help minimize blood sugar spikes. Practicing temperance, monitoring part sizes, and pairing this tropical fruit with protein-rich foods are childlike techniques to improve your blood boodle response if you plan to include mango in your diet.

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Category : Healthy