Can Diabetics Eat Mangoes? Check the Rules
The sweet taste inherent in mangoes often makes people with diabetes worry about eating them. So, can people with diabetes not eat it at all? Check out the explanation in the review below.
Diabetics Eat Mangoes, Is It Safe?
Mangoes have more than 90% of calories that come from natural sugars, that’s why mangoes play a role in increasing blood sugar for diabetics.
However, mangoes also contain fiber and various antioxidants. Both of these ingredients function in minimizing the overall impact of blood sugar.
Fiber slows the rate at which the body absorbs sugar into the bloodstream, while its antioxidant properties can help reduce any stress response associated with rising blood sugar levels.
This makes it easier for the body to manage the entry of carbohydrates and stabilize blood sugar levels.
Please note, studies have proven that mangoes have a lower glycemic index (GI). Therefore, diabetics should choose a balanced diet that includes protein, carbohydrates, green vegetables and fruits.
Also Read: Can Diabetics Eat Jackfruit? Here’s the Explanation
So, regarding the question whether diabetics can eat mangoes or not, the answer is yes. However, it is recommended that you consume mangoes in moderation
If diabetics eat mangoes in small portions and avoid other foods that are high in carbohydrates at a time, eating mangoes is not harmful to health.
The nutritional value of mangoes is often overlooked due to the high sugar content in it. Hence, nutritionists recommend consuming mangoes in moderation.
What is the Glycemic Index of Mango?
One of the indicators used to manage the diet for diabetics is the glycemic index. This indicator is useful for measuring how quickly certain foods cause blood sugar to rise.
On a scale of 0-100, 0 represents no effect and 100 represents the anticipated impact of consuming refined sugar. Any food that has a GI number below 55 is considered low and may be a better choice for people with diabetes.
Eating foods with low GI numbers may have a smaller impact on blood sugar than foods with high numbers.
Mangoes are known to have a low GI of 51. This number is far below comparable tropical fruits such as pineapple or papaya. In other words, a safe serving of mango is about a quarter of a fruit or about 1/2 cup of diced mango.
Also Read: 9 Fruits Consumption of Diabetics Must Limit
Benefits of Mango Fruit for Diabetes
A research conducted by Federation of American Societies for Experimental Biologyfound the fact that, regularly consuming mangoes can provide several health benefits—provided they are consumed in moderation.
The following are the potential benefits of mangoes for diabetes, including:
1. Lowers Blood Sugar Levels
Mango fruit can help control and lower blood sugar levels even though this fruit contains natural sugar. So, mangoes for diabetics are safe for consumption.
2. Lowering Insulin Resistance
A study revealed that regular consumption of mangoes can reduce insulin resistance and increase glucose tolerance in diabetics.
3. Carbohydrate Substitute
Mango can be used as a substitute for carbohydrates or dairy products in the daily diet. In fact, the American Diabetes Association includes mangoes in the list of fruits that can be consumed by people with diabetes.
Also Read: 10 Fruits with a Low Glycemic Index, Suitable for Diabetics
Tips for Safe Mango Consumption for Diabetics
If you have diabetes and want to eat mangoes, you can use some tips to reduce the possibility of increasing blood sugar levels.
Here are tips that you can do, including:
1. Combined with Protein
Like fiber, consuming protein can help lower blood sugar spikes when consuming it along with high-carb fruits like mangoes. Therefore, try combining mango with boiled eggs or peanuts.
2. Few Portions
The best way to reduce the blood sugar-raising effects of mangoes is to not consume too much at one time.
For diabetics, it’s best to consume 1/2 cup (82.5 grams) of mango to see how your blood sugar responds.
3. Avoid Other Carbohydrates When Eating Mangoes
It is best to avoid consuming other high-carbohydrate foods when consuming mangoes. You can mix mango slices into the salad to balance the effect.
4. Check Blood Sugar
Before consuming mangoes with other foods, it would be nice to check blood sugar levels. This step is important to help determine its impact on body health.
Make sure to follow these tips with discipline to prevent spikes in blood sugar levels quickly.
- Diakiw, Adriana. 2018. How mangoes affect blood sugar and obesity. https://www.medicalnewstoday.com/articles/259753 (Accessed December 21, 2022)
- Dube, Parul. 2022. Is Mango Good for Diabetes?. https://www.healthifyme.com/blog/mango-diabetes/ (Accessed December 21, 2022)
- Hill, Ansley. 2020. Can People with Diabetes Eat Mangoes?. https://www.healthline.com/nutrition/mango-is-good-for-diabetes (Accessed December 21, 2022)
DoctorHealthy | © 2022 PT Media Kesehatan Indonesia. Copyright Protected