Should diabetics eat mangoes? Know it from an expert
By NCVC Staff | Published on Sep 21, 2023
Are you purposely avoiding your favorite fruits and vegetables due to diabetes? Many people with diabetes fear consuming their beloved meals, especially when it comes to the king of fruits – mangoes. But is it really necessary? Can diabetics eat mango? Let’s seek expert advice to find out.
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The allure of mangoes and the diabetes dilemma
Mangoes, also known as the king of fruits, are not only popular but also nutritionally rich. With their unique flavor, fragrance, and taste, they are hard to resist, particularly during the summer season. However, the high sugar content raises concerns among diabetics, leading them to avoid mangoes altogether.
But before we jump to conclusions, let’s explore whether mangoes are safe for diabetics or not.
Moderation is key
While mangoes may not be the go-to fruit for those with diabetes, experts suggest that completely eliminating them from your diet is unnecessary. Moderation is the key.
Sherly Ganesh, Head of Department of Nutrition and Dietetics at Manipal Hospital Hebbal, Bengaluru, explains that mangoes contain natural sugar, which can contribute to an increase in blood sugar levels. The carbohydrates in mangoes can lead to secondary medical conditions if consumed excessively.
Nevertheless, the American Diabetes Association (ADA) recommends counting fruits as carbohydrates in your meal plan. A person with diabetes should aim for 45 to 60 grams of carbs per meal and 15 to 30 grams for snacks, within the recommended daily allowance (RDA) of 130 grams.
Since carbs are converted into sugar by your body, they directly affect your blood sugar levels. To maintain blood sugar control, mangoes should be consumed in moderation. It is advised to watch your serving sizes and space out your fruit consumption throughout the day to prevent a sudden surge in carbohydrates that could impact blood glucose levels.
Finding the sweet spot
Despite the sugar content, mangoes offer numerous health benefits. They are a rich source of vitamin A, vitamin B-complex (except B12), vitamin C, and polyphenols. Additionally, they provide protein, fiber, copper, folate, potassium, and magnesium, making them a very healthy fruit.
According to Sherly, diabetics can limit their portion size to one slice of mango every four days. This equates to around four medium slices, which contain 15 grams of carbs. In fact, mangoes can be incorporated into a mixed salad or enjoyed with curd for added nutritional value and variety.
Empowering diabetics to make informed choices
In conclusion, diabetics can enjoy mangoes in moderation. By understanding the impact of mangoes on blood sugar levels and managing portion sizes, diabetics can savor the sweet taste and reap the health benefits of this wonderful fruit.
Remember, it’s always crucial to consult with a healthcare professional or registered dietitian for personalized advice based on your specific needs and medical conditions.