Last Updated on by San San
Mango is a stone fruit that grows on a tropical tree called Mangifera indica. This type of fruit currently has over 100 producers, and it is believed that its origin is from Bangladesh and India. This is a tropical fruit that wins with its taste and which depends on the type of mango.
Some types of mango are characterized by a soft and juicy texture, while other types of mango are characterized by a firm, avocado-like texture. So, with that in mind, can diabetics eat mango?
Mango is part of many world cuisines but it is often used individually only as a fruit. Due to its exotic nature, the question is often asked, “can diabetics eat mango?”
If you are a diabetic, or you know a diabetic, and have ever asked yourself this question, then you are at the right place to get the right answer. Keep reading and solve your dilemma.
Can Diabetics Eat Mango? The Question Answered
To directly get answers to whether diabetics can eat mangoes or not, it is important to explore what mangoes are and why this question is even asked in relation to mangoes. What is the nutritional value of mangoes and does their sweetness have anything to do with its relation to people with high blood sugars or diabetics?
Well, we’re here to get the answers.
Fruits for Diabetes – Is Mango One of Them?
When it comes to diabetics, then food is divided into foods that are suitable for their diet and their condition and foods that should not be consumed to avoid negative effects on the whole organism. The same thing happens with the fruit. There are fruits for diabetes and fruits that should not be consumed if you have this diabetic condition.
So, where does the mango belong? Mango belongs to the group of fruits that diabetics can eat. Although mango has 90% of its calories from sugar which can increase blood sugar in diabetics, this fruit also contains fibre and various antioxidants that at the same time work to completely minimize the effect of this fruit on blood sugar.
Mango works as a stabilizer of blood sugar by slowing down the rate at which sugar is absorbed into the bloodstream, and antioxidants help with the stress response that occurs due to rising blood sugar levels.
Can a Diabetic Eat Raw Mango?
As we have seen, mango is in principle healthy for diabetics if it is consumed in certain quantities and does not overdo the intake of this fruit. This applies to the consumption of cooked mango, but what about the question of can a diabetic eat raw mango?
Professional nutritionists have an unequivocal answer to this question. They say that diabetics should avoid mango juice and eat raw mango without its peel because that way only the sugars that this fruit has been consumed.
It is recommended to eat fresh mango with peel, especially for diabetics, because the peel contains fibre that helps reduce the amount of sugar, which makes fresh mango safe for diabetics to consume.
In this section, it is also recommended that diabetics pay attention to the amount of fresh mango they eat because mango is rich in calories and the daily intake of this fruit should be in line with the number of calories allowed for diabetics.
How Can a Mango be a Healthy Friend to Diabetics?
When it comes to the diet of diabetics and the food they consume daily, it is extremely important to pay attention to the amount of food consumed and to be careful not to exceed the number of calories that diabetics should consume on a daily basis. Even the healthiest food can become an enemy of the diabetic if consumed in large quantities.
So, how can you make a mango a friend and how to get the benefits that this fruit offers? The first way is to keep an eye on the portion size.
When it comes to diabetics, the recommended serving of mango is half a cup, which is actually 82.5 grams. This portion is initial and after eating, you should pay attention to the sugar. If the blood sugar does not rise, then the diabetic can gradually increase the amount and frequency of mango consumption and find the portion that suits him best.
Can diabetics eat mango in combination with other foods? Of course, yes and this is one of the ways for diabetics to make sure that consuming mangoes will not have negative effects on their blood sugar. Mango is especially recommended to be consumed in combination with foods that have a high amount of protein.
This is because protein itself has the ability to minimize blood sugar spikes, especially when it comes to carb-rich foods such as mango. In this way, the protein serves as a regulator that contributes to a slower rise in blood sugar.
Fruits for Diabetics to Avoid
Despite the permission to eat mango, there are still fruits for diabetics to avoid. Basically, the idea is diabetics should avoid fruits that are high in sugar.
This group of fruits include;
- watermelons,
- prunes,
- pineapples, and
- overripe bananas.
It is further advisable to avoid excessive consumption of sweetened cranberries, raisins, figs, tangerines, and cherries. This does not mean that these fruits should not be consumed at all, but it means that you should pay attention to the amount that enters the body because they contain high levels of sugar and contribute to a sharp rise and variation in the body of the diabetic. Therefore, almost everything is allowed but if it is within the normal range.
If you are a diabetic, the lesser you consume preserved or sweetened fruits, the better it will be for you. Keep the fruits you consume fresh and within your limits as a diabetic.
The Conclusion
If you have ever wondered can diabetics eat mango, then this text has certainly helped you to get an answer to your dilemma.
Diabetics have a special diet and special lists of allowed foods for consumption, as well as a special number of calories that they can consume during the day through their diet. Often diabetics are not sure if they can consume certain foods, such as mangoes. The answer is that diabetics can consume mango, but in certain amounts that will be in accordance with the number of calories they can enter into the body during the day.
If the recommended dose of half a cup is followed, then not only diabetics would not have problems caused by this fruit, but they could also enjoy the healthy benefits that this tropical fruit offers. So remember, never overload your body with one type of food, stick to the recommended amounts, and consume mango.
