Mangoes are one of the most popular and delicious fruits in the world. They are rich in vitamins, minerals, antioxidants, and fiber, which can benefit your health in many ways. But if you have diabetes, you may wonder whether you can enjoy this sweet and juicy fruit without affecting your blood sugar levels. The answer is yes, but with some caution and moderation.
How mangoes affect your blood sugar
Mangoes contain natural sugar, which can raise your blood sugar levels if you eat too much or too often. However, they also have a low glycemic index (GI) of 51, which means they do not cause a rapid spike in blood sugar, but rather a gradual increase over time. The GI is a measure of how quickly a food affects your blood sugar on a scale of 0 to 100, with 0 being no effect and 100 being pure sugar.
The fiber and antioxidants in mangoes can also help lower the impact of sugar on your blood sugar. Fiber slows down the absorption of sugar into your bloodstream, while antioxidants reduce the oxidative stress and inflammation that high blood sugar can cause. These factors can help improve your insulin sensitivity and glucose metabolism, which are important for diabetes management.
How much mango can you eat if you have diabetes?
There is no definitive answer to how much mango you can eat if you have diabetes, as it depends on your individual condition, medication, diet, and lifestyle. However, some general guidelines are:
Limit your portion size to one cup (165 grams) of sliced mango per day, which provides about 25 grams of carbs and 22.5 grams of sugar. This is equivalent to one small or half a large mango.
Eat mango as part of a balanced meal or snack that includes protein and healthy fat, such as yogurt, nuts, seeds, cheese, or eggs. This can help slow down the digestion of sugar and prevent blood sugar spikes.
Monitor your blood sugar levels before and after eating mango to see how it affects you. You may need to adjust your medication, insulin, or carb intake accordingly.
Choose fresh or frozen mango over canned, dried, or juiced mango, as these products may have added sugar, preservatives, or artificial flavors that can increase the sugar content and calories.
Enjoy mango in moderation and vary your fruit intake with other low-GI fruits, such as berries, apples, pears, oranges, and kiwis.
Summary
Mangoes are a nutritious and tasty fruit that can be part of a diabetes-friendly diet, as long as you eat them in moderation and with caution. They have a low GI and contain fiber and antioxidants that can help regulate your blood sugar levels. However, they also have natural sugar that can raise your blood sugar levels if you eat too much or too often. Therefore, it is important to limit your portion size, pair mango with protein and fat, monitor your blood sugar levels, and choose fresh or frozen mango over processed products. By following these tips, you can enjoy the benefits of mangoes without compromising your diabetes control.
Dr. Karuturi Subrahmanyam, MD, FRCP (London), FACP (USA)
Internal Medicine Specialist
Kify Hospital
Danavaipeta
Rajahmundry
Phone : 85000 23456