Can People with Diabetes Eat Mango? Everything You Need to Know

Mango is a delicious tropical fruit. It has been grown in South and South-East Asia since ancient times. Mangoes are loaded with a variety of essential vitamins and several important minerals, including magnesium, calcium, phosphorus, iron, and zinc., making them a nutritious addition to almost any diet.

Mango And Diabetes

If you have diabetes, you might wonder if you can indulge in this sweet treat without affecting your blood sugar levels. Thus, many people have the question, “Can Diabetics Eat Mango?” Let us have a look at the answer-

Impact of Mangoes on Blood Sugar :

Over 90% of the calories in mango come from sugar, which is why it may contribute to increased blood sugar in people with diabetes. Yet, this fruit also contains fiber and various antioxidants, both of which play a role in minimizing its overall blood sugar impact.

While the fiber slows the rate at which your body absorbs the sugar into your blood stream, its antioxidant content helps reduce any stress response associated with rising blood sugar levels. Thus, making it easier to stabilize blood sugar levels.

Glycemic index of mango :

The glycemic index (GI) is a tool used to rank foods according to their effects on blood sugar. On its 0–100 scale, 0 represents no effect and 100 represents the anticipated impact of ingesting pure sugar.

Any food that ranks under 55 is considered low on this scale and may be a better choice for people with diabetes. The GI of mango is 51, which technically classifies it as a low GI food.

How to make mango more diabetes-friendly

Portion control :

The best way to minimize this fruit’s blood sugar effects is to avoid eating too much at one time.

A single serving of carbs from any food is considered around 15 grams. As 1/2 cup (82.5 grams) of sliced mango provides about 12.5 grams of carbs, this portion is just under one serving of carbs.

If you have diabetes, start with 1/2 cup (82.5 grams) to see how your blood sugar responds. From there, you can adjust your portion 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 sugar spikes when eaten alongside high carb foods like mango.

Mango naturally contains fiber but isn’t particularly high in protein. Therefore, adding a protein source may result in a lower rise in blood sugar than if you were to eat the fruit by itself.

For a more balanced meal or snack, try pairing your mango with a boiled egg, piece of cheese, or handful of nuts.

FAQs

Q1. How Much Sugar In A Sweet Mango?

Mango is comparatively high in sugar. It has a glycemic index of 51 and contains about 22 grams of sugar in a cup. However, food under a glycemic index of 55 is not harmful to people with diabetes.

Q1. Can Diabetics Eat Raw Mango?

Yes, people with diabetes can eat raw mango in a controlled manner. Consuming 1-2 mangoes in a day does not cause any harm. However, eating them in a large number can contribute to insulin spikes.

Q3. Can Diabetics Eat Mango Pickle?

Yes, mango pickle is an excellent option for people with diabetes because of their low caloric content. It may also help in lowering blood sugar levels.

Q4. Does Mango Raise Blood Sugar?

Mangoes contain natural sugar, and having them in large amounts may raise blood sugar. However, having them in a moderate quantity does not cause any harm. Its fiber and vitamin content may help shrink the overall impact of sugar.

Conclusion

Mango is a delicious and nutritious food. It is an easy addition to your diet and has a glycemic index of 51. It contains several essential vitamins, minerals, antioxidants, and fiber.  Monitoring portion sizes, and pairing this tropical fruit with protein-rich foods are simple techniques to include mango in your diet and savor their sweetness while maintaining stable blood sugar levels.