Should mangoes not be included in Diabetic diet ? 

Introduction -:

Hi everyone, Today I am sharing some facts about mango As we all know summer has come because of the global epidemic there is a very dangerous situation in front of us every single person get scared of the name of COVID 19 and because of this Everyone gets stuck at home whenever summer came everyone waiting for mangoes to eat. Today In my blog I am going to clear some myths related to mangoes when it comes to a diabetic diet and its glycemic index and glycemic load.

With summer waves hitting the city hard, mangoes find their place in everyone’s household. With a lot of allegations evolving around this yellow fruit, the verdict is quite complicated to deal with. Mangoes scientifically called'' Mangifera indica'' are native fruits that are seasonal during summer and see all over India. The raw fruit as well as the ripe one finds its place in the native kitchens. From aam Panna to mango milkshakes, these can be used in numerous recipes.

The outer skin and inner seeds are usually discarded, but there are claims about their health benefits that are yet to be applied practically in everyday settings. The flesh is usually eaten raw or is processed in the form of juices, milkshakes, pickles, desserts, etc.

Nutrition-:  

Talking about the nutrition that mangoes offer, they are an excellent source of beta carotene, potassium, and fiber. But, it is slightly on the higher scale when the consideration is about the calories. On average it has around 10 -15 g of carbohydrate (per 100mg) with a medium glycemic index and glycemic load. All these nutrients differ among the varieties of mangoes available in the market.

Diabetes & Mangoes:-

To cope up with the sugar cravings that people with diabetes have, they are often advised to replace desserts with fruits. Fruits are a good source of fiber and the natural fructose available in fruits give it a sweeter taste that is not just empty calories like regular sugar. But fruits must also be taken with caution as excess consumption leads to higher glucose levels as at the end of the day they still have carbohydrates. Mango is one such fruit, it has a good nutritional profile but when it comes to Diabetes it has to be taken wisely.

How to include mangoes in a Diabetic diet?

            Moderation is said to be the key to diabetes management. The same applies to eating mangoes, being a seasonal gift, 

these can be had in exchange for foods containing higher carbohydrates. For example, instead of having poha or upma as a breakfast snake, 50g Mango can be had.

What not to consume?

Fruit juices

icecream

Any desserts form

WHEN TO AVOID :-

When blood glucose is above 200mg/DL

When you have already a carbohydrate-rich meal.

In the form of pickles when a person has hypertension and In other conditions where salt has to be restricted in the diet.

 Best time to take mangoes:-

Any seasonal fruit is meant to be consumed in the available season for reasons known( availability, freshness and to stay away from artificial ripening procedures)

Always advice to have fruits as a mid-morning/evening snack instead of having them along with a meal.

 avoid taking mangoes in late evening and night.

Glycemic index & Glycemic load :-

Mangoes score 51–56 on the glycemic index (GI) chart, similar to orange juice. The American Diabetes Association (ADA) considers this a low or medium score. The ADA suggests the following tips for eating fruit. A serving of fruit should contain about 15 g of carbohydrates.

Food Name:- MANGO

GI (VS GLUCOSE)-: 60

Standard Serve Size (g) -: 120

Carbs per serving-: 15

Glycemic load-:9

Controversies over the fruits -:

Many researchers have shown positive results in terms of glycemic control, anti-inflammatory, anti-cancerous, antioxidant properties. Increasing evidence of the possible health benefits of an unusual phenolic compound mangiferin in mangoes has caught the limelight in the field of research with the fruit’s nutraceutical properties. In the end, it all boils down to the single fact that it still has carbohydrates that a diabetic is meant to restrict for better compliance and hence regular consumption is to be limited as much as possible.

   

                  

    

 

                   When you know how much to take and when to take, managing diabetes becomes easy. A little bit of self-discipline and a better lifestyle choice goes a long way. Mangoes are one of the most precious gifts of nature. So, try to make judicious use of them for a healthier living.

Conclusion -:

In summary, mangoes can be a part of a healthy diet for individuals with diabetes, provided they are consumed in moderation and as part of a well-rounded eating plan. Despite being relatively high in natural sugars and having a moderate to high glycemic index, mangoes offer numerous health benefits, including being rich in fiber, vitamins, and antioxidants.

To include mangoes in a diabetes-friendly diet, it's essential to practice portion control and mindful eating. Pairing mangoes with sources of protein or healthy fats can help slow down the absorption of sugars into the bloodstream, thereby minimizing their impact on blood sugar levels.

When planning meals, individuals with diabetes should consider their overall carbohydrate intake and monitor their blood sugar levels regularly. Consulting with a healthcare professional or registered dietitian can provide personalized guidance on incorporating mangoes and other fruits into a diabetes management plan.

FAQ -:

1. Does Mango increase sugar levels?Mangoes do contain natural sugars, so consuming them can raise blood sugar levels, especially if eaten in large amounts. However, mangoes also provide fiber and other nutrients, so moderation is key, especially for those monitoring their sugar intake.

2. Is Mangoes too high in sugar?

Mangoes are naturally high in sugar, but they also provide essential vitamins, minerals, and fiber. As with any food, moderation is key. If you're watching your sugar intake, it's best to enjoy mangoes in moderation as part of a balanced diet.

.what fruit is ok for Diabetes ?

"Several fruits are suitable for individuals with diabetes due to their lower glycemic index, including berries, cherries, apples, and oranges. These fruits provide essential nutrients while minimizing blood sugar spikes. It's crucial to monitor portion sizes and incorporate them into a well-balanced diet tailored to individual needs."