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Can diabetics enjoy mango, the king of fruits?

Aizbah KhanWeb Editor

04th Jun, 2020. 09:08 pm
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Can diabetics enjoy mango, the king of fruits?

Mango is considered as the king of fruits because not only does it taste great, but also there are so many health benefits of eating mangoes.

According to medical experts, mango is rich in vitamin E, the use of which keeps a person healthy and fresh, while these vitamins provide freshness to the skin and prevent pimples on the face. Vitamin C in mango lowers blood cholesterol while Vitamin A in it protects the eyesight from weakening and in addition, this fruit also protects the eyes from the harmful rays of the sun.

But the natural sweetness is harmful to diabetics? Do you have this question in mind? let’s find out what medical science has to say about this.

Mango contains a variety of vitamins and minerals that make it a healthy fruit and can also improve blood sugar control.

One cup or 165 grams of chopped mango contains 99 calories, 1.4 protein, 0.6 fat, 25 grams starch, 22.5 grams sweetness, 2.6 grams fibre, 67% of the daily requirement of vitamin C, 20% of the daily requirement of copper, folate. Contains 18% of the daily requirement, 10% of the daily requirement of vitamins A and E and 6% of the daily requirement of potassium.

Several important elements such as magnesium, calcium, phosphorus, iron and zinc are also present in mango.

What are the possible effects on blood sugar?

More than 90% of the calories in mango are due to natural sweeteners and that is why it can raise blood sugar levels in diabetics.

But the fruit also contains fibre and a variety of antioxidants that help reduce the overall effects of blood sugar.

Fibre slows the absorption of sweeteners into the bloodstream, while its antioxidant content helps reduce the stress caused by high blood sugar levels.

This makes it easier for the body to control high levels of starch and to stabilize blood sugar levels.

Glycemic index

Glycemic Index (GI) is a tool that categorizes foods based on their effects on blood sugar.

It has scaled from zero to 100, zero represents no effect while 100 represents the effect of pure sweetness.

Any diet below 55 in this category is considered a good choice for diabetics and mango has a glycemic index number of 51, which technically makes it a low GI food.

But keep in mind that people’s psychological reactions to food may vary, although mango may be a healthy choice, it is important to see how much can be included in the diet.

How to make mango better for diabetics?

If you are diabetic and want to include mango in your diet, you can use various methods to prevent your blood sugar levels from rising.

The best way to minimize its effects on blood sugar is to avoid eating too many mangoes at a time.

Foods high in starch or carbohydrates, including mangoes, are likely to raise blood sugar levels, but that doesn’t mean they shouldn’t be part of the diet.

15 grams of carbohydrates from any diet at a time is not considered harmful and half a cup or 82 grams of chopped mango contains 12.5 grams of carbohydrates.

If you are diabetic, eat half a cup or 82 grams of mango, in the beginning, to see what effect it has on your blood sugar, then you can gradually increase the amount of fruit to find out which amount is better for you.

Another way is to make protein a part of the diet. Like fibre, protein is a component that helps prevent blood sugar levels from rising.

Mangoes contain fibre but not much protein, so eating a protein-rich diet like a boiled egg, a piece of cheese or a handful of nuts with mango can help maintain sugar level.

Just keep in mind that no matter what the diet is, it is better to eat it in moderation and for diabetics or healthy people, eating too much mango can do harm. So make it a habit to eat a certain amount of food.

Also read: Health Benefits of the mango-the king of fruits

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