Apart from sugar, mangoes also have fibre and antioxidants, which play a key role in minimizing overall blood sugar impact
Known as the king of fruits, mangoes are among the most awaited and beloved tropical fruits. Its bright yellow flesh and unique, sweet flavour resonate with all age groups. However, given that mangoes are packed with natural sugar, many people wonder whether they are appropriate for those who have diabetes.
Packed with protein, carbs, and fibre, mangoes, according to experts, are also rich in a variety of essential vitamins and minerals, making them a nutritious addition to almost any diet—including for those who focus on improving their blood sugar levels.
Impact of mango on your blood sugar levels
According to studies, more than 90 per cent of your calories come from sugar—and that is why it contributes to spiking blood sugar in those who have diabetes. However, the fruit also has a great amount of fibre and various antioxidants—all of which play a key role in minimising its overall blood sugar impact.
While the fibre slows the rate at which your body absorbs the sugar into your bloodstream, its antioxidant content reduces any stress response associated with rising blood sugar levels—making it easier for your body to manage the influx of carbs and thereafter, stabilise blood sugar levels.
Also, the glycemic index of mango is 51—which doctors say technically classifies it as a low GI food—which does not spike blood sugar levels. However, it is important to note that physiological responses to food also vary. And so, even though mango can certainly be considered a healthy carb choice, you need to see how much of it you must include in your diet.
Ways to make mango eating safe for diabetics
If you have diabetes but love mangoes, here are a few ways you can safely add the fruit to your daily diet without worrying about blood sugar levels.
Portion control
The best way to lower mango’s blood sugar effects is to avoid eating too much at once. Make sure to have it in smaller quantities and in batches so that there is no sudden sugar rush in your body.
You can start with half a cup at a time and then see how your blood sugar responds—accordingly, adjust your portion sizes to know how much works best for you.
Add protein to balance
Protein helps minimise blood sugar spikes whenever you add them to high-carb foods like mango. Even though mangoes have some protein, it is not enough to stop glucose spikes, so you can have mango with some protein sources like eggs, fish, or paneer and cheese.
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