Mangoes are deemed as the king of fruits. They have earned their prized place as one of the most loved tropical fruits from all around the world.
While being pulpy, unique, and sweet, it’s also said that this fruit is sacred to Lord Buddha as he used to meditate in mango groves.
Mainly, it’s been cultivated in tropical regions such as Central America and Asia. However, the stone fruit is now grown all across the world.
Due to their naturally sweet nature, it’s only normal to wonder if they’re alright for people with diabetes to consume. If you’re one of those people, then continue reading this article.
Mangoes are, of course, loaded with minerals and vitamins that make them an amazing addition to any sort of diet. Even those who are focused on improving their blood sugar control can use this nutritious fruit.
In fact, one cup of a sliced mango offers around 1.4 grams of protein, 22.5 grams of sugar, and 2.6 grams of fiber.
It also contains small quantities of minerals such as calcium, iron, magnesium, and zinc.
Although it sounds amazing until now, it is important to note that most of the calories in mangoes come from sugar. This is the reason why it may add to increased blood sugar levels in people.
Mangoes are considered a healthy choice by many despite this. But, it’s important to note that your individual reaction to the fruit should determine how much of it you incorporate into your diet.
People with diabetes should especially consider this point. However, mangoes also contain antioxidants and fiber. Both of these play a role in reducing the blood sugar impact overall.
The fiber present in mangoes slows down the rate of sugar absorption into your body’s bloodstream. The antioxidant content contributes to reducing stress responses that are associated with increased blood sugar levels.
Due to this, it’s easier to manage the increase in carbs while simultaneously stabilizing blood sugar levels.
Another factor to consider is the glycemic index (GI) in mangoes. The GI ranks food according to their impact on blood sugar levels.
This tool measures the same on a 0-100 scale. 100 indicates the expected impact of consuming pure sugar. 0, on the other hand, indicates no effect whatsoever.
If a food item obtains a rank under 55 then it’s considered as low, making it a better choice for diabetic people.
What’s the GI of mangoes, then? It’s 51, making it a low GI food. Despite this, you must remember that different people have different physiological responses to food.
With all this in mind, here are a few tips to make the fruit a bit more diabetes-friendly:
- Practice portion control so that you don’t eat too much at a time.
- Add a source of protein like eggs, nuts, or cheese to lower the rise in blood sugar.
To sum up, by tracking your portion sizes, practicing the art of moderation, and pairing mangoes with foods that are rich in protein, you can incorporate mango into your diet while improving your blood sugar levels.
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