Can a Diabetic Patient Eat Mango?: The King of Fruits The Mango season has arrived and it is one of the most popular fruits in the world, its taste does not stop when it is in front.
But it has so much natural sweetness that most people worry about whether it is harmful to diabetics.
Do you have that question in mind?
To find out what medical science says about it. Rich in nutrients, 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 fiber, 67% of the daily requirement of vitamin C, 20% of the daily requirement of copper, folate.
18% of the daily intake, 10% of the daily requirement of vitamins A and E, and 6% of the daily requirement of potassium.
It also contains a number of important nutrients such as magnesium, calcium, phosphorus, iron, and zinc.
What are the possible effects on blood sugar?
More than 90% of the calories in mango are the result of natural sweetness and that is why it can raise blood sugar levels in diabetics.
But the fruit also contains fiber and a variety of antioxidants that help reduce the overall effects of blood sugar.
Fiber slows the absorption of sweeteners into the bloodstream, while the antioxidant content it contains helps reduce stress caused by rising blood sugar levels.
This makes it easier for the body to control high amounts of starch and stabilize blood sugar levels.
Glycemic Index Glycemic Index (GI) is a tool that classifies 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 of 51, which technically makes it a low GI diet.
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 make mango a part of 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 at 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 method is to make protein a part of mango.
Like fiber, protein is also an ingredient that helps prevent blood sugar levels from rising.
Mangoes contain fiber but not much protein, so eating a protein-rich food like a boiled egg, a piece of cheese, or a handful of nuts with mango can help stop blood sugar levels from rising.
Just keep in mind that any diet is better to eat in moderation and whether you are diabetic or healthy, eating too much mango can do more harm than good.
So make it a habit to eat a certain amount of food while adding a certain amount of protein to it can help improve blood sugar.