Mango- Good or Bad for Diabetes?
Updated: Apr 27, 2022
The most exciting part of Indian summer is the ‘Mango season’. Mangoes are not only delicious but also has an impressive nutritional profile. They are loaded with variety of vitamins and minerals, including vitamin C, A, E, and K, as well as a range of B vitamins.
Often people with diabetes think that they should stop eating Mango because it can contain high levels of sugar.
Mangoes do contain natural sugar, which can contribute to increased blood sugar levels but its supply of fiber and antioxidants may help minimize its overall blood sugar impact (1).
In general, eating low glycemic index foods (GI value <=55) is considered as an important tool to control diabetes. The GI of mango is 51, which technically classifies it as a low GI food (2)
Any food that ranks under 55 is considered low on this scale and may be a better choice for people with diabetes. But the key here is “Portion Control”. There is no fixed portion size to eat mangoes because it depends on multiple factors like blood sugar levels and the total carbohydrate intake in a day.
Key points a diabetic person has to consider before eating mango
Eat mango as a snack and avoid eating it with other high carbohydrate foods.
Avoid eating mangoes immediately after any meal.
Consume in moderation and maintain portion size based on the carbohydrate consumed on that particular day.
Pair it with protein rich foods.
Avoid eating it late night after dinner because it spikes the insulin levels in the blood.
If blood sugar levels are too high it is always recommended to get expert advice before eating Mangoes.
Nutrients in one cup (165 grams) of sliced mango (3)
Calories: 99 kcal
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 also boasts small quantities of several other important minerals, including magnesium, calcium, phosphorus, iron, and zinc.
In conclusion, moderation is the key while monitoring portion sizes, tracking total carbohydrates intake, consuming it as a snack and pairing this fruit with protein-rich foods are simple techniques to improve your blood sugar response if you plan to include Mango in your diet.
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