Explore the health benefits of mangoes and their nutritional importance. Understand how diabetics can safely enjoy this delicious fruit by consuming it in moderation and pairing it with fiber-rich foods to maintain stable blood sugar levels.
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| Fresh, ripe mangoes for sale on a street cart, bringing tropical sweetness to your day! |
Health Benefits of Mangoes and Their Impact on Diabetes
Nutritional Importance of Mangoes
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| A large, juicy mango with one piece cut to reveal its vibrant yellow flesh. |
Mangoes are not only cherished for their sweet and juicy taste, but they are also packed with essential nutrients. A 100-gram serving of mango contains:
Water: 83 grams
Calories: 60 grams
Carbohydrates: 14.98 grams
Sugars: 13.66 grams
Protein: 0.82 grams
Fiber: 1.6 grams
Calcium: 11 mg
Iron: 0.16 mg
Vitamin C: 36.4 mg
Mangoes are devoid of cholesterol and are rich in both macronutrients and micronutrients, including carbohydrates, proteins, amino acids, calcium, phosphorus, iron, and vitamins A and C. The high water content (75-85%) helps keep you hydrated.
Mangoes and Blood Sugar Levels
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| Fresh mangoes with water droplets glistening on their skin, highlighting their juiciness. |
Contrary to the common belief that mangoes should be avoided by diabetics due to their high sugar content, Dr. Manoj Vithlani, a diabetes specialist, explains that this is not entirely accurate. The sugar in mangoes is mainly fructose, which, when consumed in moderation, does not spike blood sugar levels dramatically.
Mangoes have antioxidant properties and are high in fiber and potassium, aiding in digestion and blood pressure regulation. The fiber content in mangoes slows down sugar absorption into the bloodstream, helping to stabilize blood sugar levels.
Understanding the Glycemic Index
The Glycemic Index (GI) measures how foods affect blood sugar levels. Foods are ranked on a scale of 0 to 100, with lower scores indicating a slower, more gradual impact on blood sugar. A GI score of 55 or less is considered safe for individuals with diabetes.
Mangoes have a GI of 51, placing them in the safe category. However, since this score is close to the upper limit, diabetics should consume mangoes in moderation.
Recommendations for Diabetics
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| People harvesting ripe mangoes from a tree, capturing the essence of a fruitful season. |
For people with diabetes, enjoying mangoes is possible with careful management. Here are some guidelines:
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| Indian farmers delicately hand-picking ripe mangoes from lush trees, a traditional practice embedded in cultural heritage. |
Moderation is Key: Avoid eating large quantities of mangoes at once. A recommended serving is 100 to 150 grams per day, or 50 grams spread across three different times.
Timing of Consumption: It’s advisable to eat mangoes between meals rather than with staple foods. This helps prevent a significant spike in blood sugar levels post-meal.
Combining with Fiber-Rich Foods: Eating mangoes with high-fiber foods such as salads, pulses, and cereals can help lower their GI effect. Fiber slows digestion, prolonging satiety and preventing rapid increases in blood sugar.
Avoid Processed Forms: Consuming whole mangoes is preferable to mango juice or milkshakes, which often contain additional sugar and use multiple mangoes, leading to higher sugar intake.
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| Exquisite Indian mango, renowned for its rich flavor and vibrant color, a true delicacy of the subcontinent. |
Conclusion
Mangoes are nutritious and can be included in the diet of individuals with diabetes if consumed mindfully. The key is to enjoy them in moderation, preferably between meals, and paired with other fiber-rich foods to slow down sugar absorption. Always consult a healthcare provider for personalized advice. By following these guidelines, diabetics can enjoy the delicious taste of mangoes without compromising their health.
Source: BBC Urdu
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