As soon as summers step in, the fruit market begins buzzing with sweet, juicy fruit – MANGO! But Is mango good for diabetes?
Mango is the king of fruits, and people love it. But, Is mango good for sugar patients? Is mango good for high blood sugar? Does it spring the same excitement in people with diabetes? Are mangoes good for diabetic patients? In the write-up below, let us know the answer to all these questions.
Is It Safe to Eat Mango If You Have Diabetes?
Understanding the Positive and Negative Effects of the Most Luscious Summer Fruit – Mango. A seasonal fruit is the most enticing and luring treat.
Seasonal fruits are a treat for all. Mango is a popular seasonal fruit that most people love. They are ar e delicious and sweet. They also contain enzymes that help in protein digestion. Mangoes are fibrous. This helps in keeping the digestive system running healthily.
Mangoes are rich in carbohydrates and sugar. Therefore, they are infamous amongst people with diabetes. But, this should not be a hindrance for people with diabetes. They can easily enjoy eating mangoes while still maintaining their diabetes. But, one must always consult a diabetes expert.
Studies show that the liver efficiently metabolizes 30% of sugar in mangoes. This metabolization process raises the blood sugar level in a person. A small slice of mango can shoot up blood sugar levels in people with high diabetes. At the same time, people with borderline diabetes can enjoy a little bit of this sweet fruit. But, there is a catch.
Mangoes are one of the most delicious summer fruits which come in a huge variety. Apart from being delicious and mouthwatering, this fruit contains enzymes that act as a catalyst for the digestion of proteins. With their fibrous nature, mangoes keep the digestive system up and running. On the contrary, being high in sugar and carbohydrates mangoes are infamous amongst the diabetics. However, this cannot be a hindrance for the diabetics to have a bite of this delight. Yes Diabetics can eat mangoes, but with the expert advise.
If you love mangoes and intend to eat some, you must watch the other calories you intake. You can avoid eating high carbs food items like rice or potatoes and enjoy a mango. But, make sure you limit your quantity to 50-75 grams a day.
Studies have inferred that 30% of sugar content in mangoes is metabolized by the liver which raises the level of glucose in a person. A single slice of this nutritious fruit can shoot up the sugar levels in highly diabetic patients. Whereas, the patients on the borderline can have small amounts of this fruit but there is a catch.
As the saying goes, ‘You have to lose something to gain something‘, a similar protocol has to be followed in order to bring fresh mangoes into the dietary plan of the diabetics. Hence a diabetic will have to avoid high grams of carbohydrate sources like rice and wheat to get the taste of mangoes. But this intake has to be controlled and limited to a range of 50-75 grams on a daily basis.
Amazing Benefits of Mangoes for people with Diabetes
Excellent Benefits of Mangoes for people with Diabetes
People think that mango is forbidden fruit for a person with Diabetes. But, it is a marvel fruit.
Let us know how?
There are multiple health benefits to mangoes. But, these benefits get overshadowed due to their high sugar content. Therefore, people with Diabetes should eat mangoes in moderate quantities.
Mangoes are high in sugar, but they contain lower carbohydrates. Any food that contains lower carbohydrates means you can relish it. You need to keep track of the quantity. A
suggested amount of carbohydrates in a day is good to go. Overall, this fruit is low in fat content. Therefore, you can easily consume mangoes despite being a diabetic.
For a person with Diabetes, the average quantity of carbohydrates must be 100 grams a day. Listed below are some benefits of mangoes:
1. Mangoes contain a good amount of vitamin B, E, and K.
2. Mangoes are also rich in copper, calcium, fibre, and potassium. The high amount of fibre in mangoes helps in quick sugar absorption.
3. Mangoes are rich in omega-6 and omega-3 fatty acids.
4. Mangoes have enzymes that help to digest protein.
5. They are rich in dietary fibre that helps lower the risk of heart diseases and colon cancer.
What Studies show that mangoes are suitable for people with Diabetes.
Listed below are some studies that show how mangoes are suitable for people with Diabetes? Let us have a look:
· Studies by the Federation of American Societies for Experimental Biology (FASEB) state that eating mangoes every day might help to lower and even control blood glucose levels. The benefits do not get affected by the raw sugar content.
· Oklahoma University conducted a study that revealed that mango consumption lowers insulin resistance and enhances blood glucose tolerance.
· The American Diabetes Association also suggests that people with Diabetes can eat mangoes. As per them, one can eat fruits in exchange for skipping consuming other carbohydrate-rich food items. You can replace mangoes with dairy products, grains, and starches.
Benefits of eating raw mangoes
We often have questions like, ‘Is raw mango good for diabetes?’ and the following list will reveal the answer:
1. Raw mango helps in weight loss and supports boosts metabolism.
2. Raw mangoes are high in water content. They help to keep you stay hydrated.
3. It helps in proper bile secretion and is a well-known liver detoxifier.
4. It helps treat stomach problems like bloating, constipation, chronic dyspepsia, indigestion, etc.
5. Raw mangoes are rich in vitamin C and A. This helps in enhancing skin and hair health.
6. It is an anti-cancer agent and is rich in antioxidants.
7. It is suitable for teeth, gums, and bad breath problems.
8. Raw mangoes are rich in magnesium, vitamin C, and vitamin A. These nutrients help enhance bowel movement.
9. Niacin featured in raw mangoes is good for cholesterol management. It aids in preventing cardiovascular risks.
Does mango benefit blood glucose in people with diabetes?
Glycemic Index (GI) is commonly used to measure the increase in blood sugar levels after eating a carbohydrate-rich meal. It helps detect how swiftly a food causes blood sugar levels to spike. It also compares this effect to the pure glucose effect. Therefore, a food item or a meal with a high GI affects the blood sugar more than something with a low GI.
Thankfully, mangoes are low in GI. The average GI of mangoes is 51. GI of other tropical fruits like papaya is 59, while that of pineapple is 56. Hence, half a cup of diced mangoes (quarter portion) features a minimum impact on blood glucose levels
Over 90% of the calories of mangoes are sourced from sugar. This is why it contributes to spiking blood glucose levels in people with diabetes. Mangoes are rich in antioxidants and fiber, and both of these ingredients help minimize blood glucose levels and their impact. Fiber slows down the sugar absorption rate into the bloodstream. And, antioxidants diminish the stress response related to the spiking blood sugar levels. This overall nutrient content helps manage the carbs intake and stabilize the blood sugar levels.[ Read Normal Blood Sugar Levels for a Healthy Body ]
Different ways to eat mango for a diabetic patient
Mango is found in the market all year round. Be it health stores, grocery stores, or farmer’s markets. You must avoid eating the skin of a mango. The mango flesh is bright yellow or orange and soft when ready to eat. One can eat it as a sweet treat, grilled, frozen, or raw. Mango makes a great addition to your meals, whether you eat it for its health benefits or flavor. Listed below are some ways to add it to your diet and meals:
1. Grill mango in your barbecue
2. Use frozen mango cubes to add to cocktails
3. pair mango with fish
4. mango chutney
5. make mango jam
6. mango sorbet
7. add mango to a smoothie
8. eat raw mango
9. have mango pickle
10. Dice mangoes and add to salsa
11. slice it and serve it with various other tropical fruits
12. top grilled mangoes on seafood or burgers
13. dice it and add to the quinoa salad
14. add mangoes to oatmeal or Greek yogurt
15. add it to your summer salad
Best Time To Consume Mango
Mangoes are rich in fiber that helps to keep the blood sugar level in check for a person with diabetes. Experts often suggest that you can eat a mango in a day, preferably in the initial hours of the day. This would keep you energetic all day long, have your mood swings in control, and keep a check on your sugar cravings.
Risks Of Overconsumption Of Mangoes
Listed below are the risks of eating mangoes. Let us take a closer look:
1. Excess mango consumption can lead to causing diarrhea. They contain a high amount of fiber, and excessive fiber consumption can lead to diarrhea. Therefore, one should eat every nutrient in a balanced proportion.
2. Mango is rich in sugar that can be harmful to people with diabetes. Therefore, if you have diabetes, you should consult a doctor before eating mangoes. They will also suggest you an optimum portion as per your health.
3. Some people might be allergic to mangoes. If allergic, one can experience symptoms like a runny nose, sneezing, difficulty in breathing, and stomach pain. Therefore, it is advised to have yourself checked for allergies and follow instructions as directed by the physician.
4. Mangoes are high in calories. It is the cause of weight gain in many people. An average size mango contains about 150 calories. Hence, if you intend to lose weight, try consuming mangoes in limited quantities.
5. Raw mangoes can often cause indigestion. It would help if you ate raw mangoes in limited quantities. On the other hand, Ripe mangoes contain carbide chemical, which is not safe for consumption.
Other Health Benefits Of Mangoes
Mangoes are rich in minerals, vitamins, and antioxidants. It is a fruit that offers multiple health benefits. Mangoes are rich in the following nutrients:
· Vitamin C
· Vitamin A
· Vitamin K
Let us know more about the multiple health benefits of mangoes in the list below:
· Mangoes are rich in Vitamin K. Vitamin K helps prevent anemia and helps in quick blood clotting. It also helps in strengthening your bones.
· Mangoes contain Vitamin C. Vitamin C is essential for forming healthy collagen and blood vessels. It also helps you heal.
· Mangoes lower the risk of cancer. They are rich in beta carotene, the pigment responsible for the orange-yellow color. It is not just a pigment but an antioxidant found in the fruit. This antioxidant fights free radicals. These free radicals are responsible for damaging your cells and further leading to cancer.
· Heart Health: Mangoes help in supporting your heart health. They are a great source of potassium and magnesium. These nutrients help maintain a regular pulse and lower blood sugar levels. Furthermore, Mangoes are also rich in a compound named mangiferin. Mangiferin is an excellent source to reduce heart inflammation.
· Mangoes help to keep your digestive system happy. They are rich in dietary fiber and amylase compounds that help fight constipation. Amylase breaks down the complex starch in the body and can dissolve the various foods in your stomach. On the other hand, fiber helps in relieving constipation and works better than fiber supplements.
· Mangoes are also a rich source of folate. Folate helps in DNA duplication and is used for healthy cell division.
· Mangoes are rich in plant proteins called polyphenols. They act as antioxidants that protect your body. Rich antioxidants that mangoes offer are listed below:
2. gallic acid
4. benzoic acid
Mangoes are a rich source of various B vitamins, folate, and Vitamins E, A, K, and E. These nutrients help boost immunity.
· Mangoes contain nutrients that help in keeping healthy eye health. Nutrients like Lutein, Vitamin A, and zeaxanthin are the nutrients contained in mangoes. Zeaxanthin and Lutein protect your eyes from harmful sunrays, and Vitamin A helps keep vision issues at bay.
· Vitamin C in mangoes helps in cell repair and growth, iron absorption, and aids immunity.
· Fresh mangoes in moderation reduce the risk of developing diabetes. Fresh mangoes contain less sugar as compared to dried mangoes.
How can we make mangoes more diabetic-friendly?
If you are a person with diabetes and intend to include it in your diet, you can put several strategies to use. These strategies reduce the likelihood of mangoes spiking your blood sugar levels. Listed below are some strategies that make mangoes more diabetic-friendly.
A. Portion Control
The ideal way to minimize mango’s effect on blood sugar is to avoid consuming too much. Carbs from any food item rich in carbs might shoot up your blood sugar levels. The same is the case with mangoes. But this doesn’t mean you should stop eating mangoes. A single carb serving from any food is said to be 15 grams. A half-cup of diced mangoes contains about 12.5 grams of carbohydrates. This portion is considered to be 1 serving of carbs. If you are a person with diabetes, you should start consuming half a cup of mangoes to check how your diabetes responds. You can adjust your portion sizes until you know the amount that works best for you.
B. Add a protein source.
Just like fiber, protein can also help minimize blood sugar levels when you consume high carbos food items like mango. Mangoes contain fiber but are not rich in protein. Therefore, if you add a protein source to your meal, it may lower blood sugar levels. If you wish to eat a more balanced snack or meal, you can pair your mango with a piece of cheese, a handful of nuts, boiled eggs, etc.[ Read Diabetes Diet: Make Your Healthy Food Choices and Eating Plan ]
Managing blood glucose levels is essential for people with diabetes. We often have questions like are mangoes good for diabetic patients? Well, Mango leaves for diabetes pose surprising effects on how to manage diabetes and control blood sugar levels.
Mango leaves for diabetes
Mangiferin or the mango leaf extract features the ability to inhibit alpha-glucosidase. This enzyme helps reduce the carbs metabolism in your intestine. Therefore, reducing blood glucose levels. These leaves help stabilize the blood glucose levels. Mango leaves are packed with vitamin C, pectin, and fiber as well. Together, these nutrients are beneficial for managing cholesterol and diabetes.
How to prepare mango leaves for diabetes?
You can use mango leaves for diabetes by following a straightforward method. Take 10 to 15 mango leaves and properly boil them in water. After you boil it properly, let it stay overnight. Strain the water and drink it on an empty stomach first thing in the morning. Consume this
concoction every day morning for a few months. This drink can have magical effects on the blood glucose level.
Are mango leaves good for diabetes?
Diabetes affects millions of people and requires proper management to lead an everyday life. A diabetic diet is challenging to understand. You need to pack your meals with foods that do not cause significant fluctuations in your blood glucose levels. Plus, foods that lower your blood sugar levels are considered good additions to the diet. One such effective remedy for diabetes is mango leaf. Mango leaves are great remedies for reducing and controlling blood sugar.
Mangoes are not just delicious but highly nutritious tropical fruits. They are rich sources of minerals, vitamins, and antioxidants. People with diabetes can eat it without affecting their health. One should be a bit cautious about how much one consumes. If you keep a few points in mind before eating it, you can live a healthy lifestyle even with diabetes.