Nutritionist claimed that diabetics can eat mangoes in moderation as part of balanced diet.
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Diabetes is a chronic, metabolic condition categorised by raised levels of blood glucose or blood sugar that can lead to grave damage to heart, eyes, blood vessels, kidneys, and nerves. As mangoes are naturally sweet, people with diabetes often wonder whether they can safely consume this famous summer fruit. Nutritionist shared key details related to mangoes consumption for people with diabetes.
Managing diabetes involves more than just cutting sugar—it requires making smart, regular food choices that help regulate blood sugar levels. While medication and medical guidance are necessary, some foods can support better glucose control when included as part of a balanced diet. Diabetes is a condition where the body cannot make adequate insulin or does not use it in a right manner. Insulin is a hormone that helps glucose enter body’s cells. If your body does not produce or use insulin efficiently, sugar may begin to build in the blood.
According to a report featured in World Health Organisation (WHO), “About 830 million people worldwide have diabetes, the majority living in low-and middle-income countries. More than half of people living with diabetes are not receiving treatment. Both the number of people with diabetes and the number of people with untreated diabetes have been steadily increasing over the past decades.” 1
Diabetes is a chronic, metabolic condition categorised by raised levels of blood glucose or blood sugar that can lead to grave damage to heart, eyes, blood vessels, kidneys, and nerves. Type 2 diabetes is one of most common types in adults that occurs when body becomes resistant to insulin or fails to make adequate insulin. In the last 30 years, the occurrence of type 2 diabetes has jumped significantly in nations of all income levels.
As summers are underway and the season of mangoes are in full swing, many people may find it hard to resist the temptation of the fruit. As mangoes are naturally sweet, people with diabetes often wonder whether they can safely consume this famous summer fruit. Nutritionist claimed that diabetics can eat mangoes in moderation as part of balanced diet. The key lies in portion control, timing, and overall meal balance. It is worth noting if you eat 100-grams of ripe mango, you will get approximately 13.6 to 14 grams of natural sugar.
Recently, nutritionist Deepsikha Jain took to her Instagram account and recommended to, “Eat one mango daily to manage Diabetes.” 2
She said, “Mangoes have an active compound known as Mangiferin that acts as a polyphenol which is highly antioxidant, anti-diabetic, and also anti-inflammatory which can actually help reduce the blood sugar spike. Not only that mango falls in the category of a low to medium glycemic index of 51 which means it has fibre that does not give you sugar spike unless you juice the mango. Pair it with your meals or drink as shakes. Pair it with some source of fats or protein like Greek yogurt to reduce the sugar spike even more.”
And, there are researches to prove that eating a mangoes actually helps reduce your blood sugar spike and manage your diabetes better, concluded Deepsikha Jain.
Leading dietitian Shweta J Panchal said that consuming mangoes without adequate preparation may cause digestive discomfort to some individuals. According to her, mangoes can sometimes trigger acidity, constipation, bloating, and excessive burping, making a person feel uncomfortable and uneasy.
She suggested soaking mangoes in water before consuming them. The traditional Ayurveda practice may help bring down the possibilities of skin flare-ups, especially in people prone to acne. Soaking mangoes may also help eliminate traces of pesticides and insecticides present on the fruit's surface.
She said that mango stems release a substance called latex. When mangoes are soaked, some of this latest may get washed away. In sensitive individuals, latex can sometimes cause mouth irritation, throat issues, or digestive uneasiness.
Shweta suggested to avoid direct intake of mangoes immediately after purchase and recommended soaking them in water before eating for a more comfortable and safer experience.
FAQs
Is mango high in sugar for diabetics?
Mangoes have a moderate sugar content but fall under a low to medium glycemic index of 51. This means they contain fiber and natural compounds like mangiferin that help mitigate sharp blood sugar spikes when eaten in moderation and with proper pairing. Avoiding mango juice is important as juicing removes fiber and increases sugar impact.
How many mangoes can a diabetic eat per day?
Nutritionist Deepsikha Jain recommends that people with diabetes can safely consume one mango daily, emphasizing moderation, portion control, and balancing mango consumption with fats or proteins to reduce sugar spikes.
Can diabetics eat raw mango vs ripe mango?
Both raw and ripe mangoes can be consumed by diabetics but in controlled amounts. Raw mango has lower sugar content than ripe mango. However, it is advisable to soak mangoes before eating to reduce any potential digestive discomfort and remove surface residues, as per Ayurveda.
What is the best time for diabetics to eat mango?
Mangoes are best consumed alongside meals or in combinations with protein or fats like Greek yogurt. This pairing helps slow down sugar absorption and reduces blood sugar spikes. Timing mango consumption with meals rather than alone or as juice is beneficial.
Does mango raise blood sugar levels immediately?
Mango can cause a moderate increase in blood sugar, but the presence of fiber and mangiferin helps reduce rapid spikes. Eating whole mangoes with other nutrients rather than processed forms like juice mitigates immediate blood sugar elevation.
WHO|Diabetes
Nutritionist Deepsikha Jain via Instagram|Eat one mango daily to manage Diabetes
Dietitian Shweta J Panchal via Instagram|How To Eat A Mangoes As Per Ayurveda?
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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