Mangoes are regarded as the king of fruits because of their several health benefits and amazing taste. Mango is a seasonal fruit and is commonly available during the summer months. Mangoes are consumed all over the world and are loved by all, especially in India because of their sweet taste. So today in this article we will be discussing whether mangoes are considered safe for diabetic patients especially when it is so sweet in taste. Let’s begin.
Before beginning with the correct answer to this question we will be looking at the nutritional information of mangoes.
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Nutritional information of mango
Mangoes are filled up with vitamins and minerals and have a lot of health benefits to offer. This nutritional information is required to know the calorie content and sugar present in mangoes. 1 cup or 165g of mangoes contains the following nutritional value.
| Nutrients | Amount |
| Calories | 100 |
| Protein | 1.5g |
| Fat | 0.5g |
| Carbohydrate | 25g |
| Sugar | 23g |
| Fiber | 2g |
This nutritional value is calculated for 1 cup of mangoes without the “gutli”. So be it Alphonso, Himsagar or Chausa, the total weight and the nutritional value remains almost the same. The taste of the ripe mango may change according to the varieties but the nutritional value hardly changes.
- 1 cup of sliced mango possesses 100 calories which is considered very less. (less than bananas)
- Protein and fat are in moderate amount
- The carbohydrate content is high (about 25g)
- The sugar content is somewhat moderate and ranges from 22-25g
- The presence of fiber in fruit is considered great
Are mangoes safe for diabetic patients?
Mangoes can be considered safe for diabetic patients if you follow the controlled portion theory. If you are overeating mangoes it would never help you, rather it would harm your health. But if you are eating mangoes in moderate amounts it is considered safe for you, rather you could even get benefits from mangoes. With that being said, let’s look at the reasons why mangoes are considered safe for diabetic patients.
1. The quality of sugar in mangoes
Mangoes contain natural sugar in the form of fructose unlike the artificial sugaring agents found in our daily products that we consume on a regular basis. This natural sugar cannot be removed from mangoes and this is good sugar. Natural sugars are considered good because they help in the prevention of various diseases which include cancer and diabetes. In the case of diabetes natural sugar like fructose is considered great because it helps in stabilizing your blood sugar levels. Along with this, this natural sugar comes along with other added nutrients.
2. Mangoes are rich in fiber
Mangoes contain fiber which actually helps people who are diabetics. Especially, people with type 2 diabetes can benefit from fruits rich in fiber. Various researches prove that intake of foods rich in dietary fiber reduces the risk of developing type 2 diabetes.
The fiber in mangoes does not allow the glucose levels to spike up almost immediately as it becomes very hard for your body to digest it. The more fiber in food the more it is better for preventing diabetes.
3. Low Glycemic index
Glycemic index generally means the amount of time taken for food to raise the blood sugar level of your body. If the blood sugar level is raised almost immediately after the consumption of the food and you are diabetic, then you need to completely avoid that food.
- The foods that fall under the 70-100 glycemic index value tend to spike up blood glucose levels almost immediately.
- The foods that fall under the 55-69 glycemic index value tend to spike up glucose levels after some time and are considered moderate.
- The foods that have a glycemic index value of less than 54 are considered low glycemic index foods.
If you have diabetes you need to pick a food with a low glycemic index. Any food which has a glycemic index value lower than 54 is considered good. The glycemic index of mango is 51. As a result, mangoes are considered good and safe for diabetic patients.
4. Too much carbs?
Well, as we all know carbohydrate-rich foods increase the blood sugar levels in your body. 1 cup of sliced mangoes contains about 23-25g of carbohydrates. This would make you think that the carbohydrate content is way too much. But actually, it’s not the case. 1/2 cup of mangoes generally contains about 10-13 grams of carbohydrates which is permissible.
You should always start with 1/2 cup and gradually increase it to 1 cup if you are not facing any issues. Carbohydrate is also essential for our health as it supplies the energy required for our body. Removing carbohydrates from the diet is never considered ideal, but cutting down the carbohydrate content seems perfect. The amount of carbohydrates present in mangoes is within the permissible limit but make sure to follow the controlled eating theory.
Points to remember before introducing mangoes to a diabetic’s diet
Yes, mangoes are actually considered good for diabetics and can be introduced to a diabetes diet. But there are certain points that you should take care of.
- Always consult your doctor before introducing any food items in your diabetes diet.
- Not more than 1 mango per day is recommended for people suffering from diabetes.
- Controlled eating is always considered the best choice.
- Try to consume mango during the daytime or afternoon.
- Try to consume mangoes along with other foods which are rich in protein and minerals if you have type 1 diabetes, as protein helps in decreasing blood sugar levels.
- Diabetic patients should regularly work out and stay fit.
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