Is It Safe To Eat Mango If You Have Diabetes? Let’s Find Out!

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Published on: 02-Jul-2022

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Is It Safe To Eat Mango If You Have Diabetes? Let’s Find Out!

Is It Safe To Eat Mango If You Have Diabetes? Let’s Find Out!

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Do you love mangoes but fear they might increase your blood sugar level? Well, be assured that mango and diabetes are not the rivals! However, being a sweet fruit, there are some do’s and don’ts of consuming mango if you are a diabetic.

Mango for diabetes comes with additional perks as well! They are nutritious fruits and a good source of dietary fibre that helps slow down sugar absorption into the bloodstream. They are also a good source of vitamins and minerals, including vitamin C, A, and potassium. 


So is it safe for you to eat mango for diabetes? This blog will answer this age-old question. Furthermore, it will discuss some health benefits of mango. So, read on to know the answer!

Table Of Contents

  1. Mango For Diabetes: Is There Any Link?

  2. Nutritional Content Of Mangoes

  3. Glycemic Index Of Mangoes

  4. Do Mangoes Affect Blood Sugar Levels?

  5. Tips To Eat Mangoes If You Have Diabetes

  6. How Many Mangoes Can A Person With Diabetes Have In A Day?

  7. 7 Health Benefits Of Mangoes

  8. Dietitian’s Recommendation

  9. The Final Say

  10. FAQs

  11. References

Mango For Diabetes: Is There Any Link?

Mangoes, with their vibrant sweetness and tropical appeal, are a beloved fruit enjoyed worldwide. However, for individuals with diabetes, the consumption of mangoes raises questions about its effect on blood sugar control. 


While mangoes do contain natural sugars that can raise blood glucose levels, they also possess beneficial nutrients that may mitigate this effect. So, consuming in moderation is healthy for you, even if you are diabetic. 


One cup of mango (around 165 grams) has 99 calories, 1.4 grams of protein, 25 grams of carbs, and 0.6 grams of fat. It Is also packed with vitamin C, fibre, and copper. But since mangoes also have a lot of sugar (22.5 grams per cup), people with diabetes should be advised to consume only half a cup. If you have diabetes, try eating mangoes with a low glycemic index, like Alphonso or Payri.

Nutritional Content Of Mangoes


Let us take a look at the mango’s nutritional value:

Nutrients (Per 100 g)

Value

Energy

60 kcal

Protein 

0.82 g

Fat

O.38 g

Fibres 

2 g

Sugars 

13 g

Carbohydrates 

15 g

Potassium 

168 mg

Vitamin A

1082 mcg

Vitamin C

36.4 mcg

Vitamin E

0.9 mcg

Copper

0.111 mg

Folate

43 mcg

Glycemic Index Of Mangoes

The glycemic index (GI) measures how quickly foods raise blood sugar levels. High GI foods quickly break down and absorb, raising blood sugar levels. Foods with low glycemic index take more time to digest and absorb, thus helping to control blood sugar levels.


The glycemic index (GI) measures how quickly a carbohydrate-containing food raises blood glucose, while glycemic load (GL) factors in both the quality and quantity of carbohydrates consumed, offering a more comprehensive view of the impact on blood sugar.


Mangoes have a relatively low GI, so they have a minimal impact on sugar levels despite their natural sweetness. The glycemic index of mango is around 50, considered moderate, but its glycemic load (GL) is 5, classified as low GL. This means that diabetic patients can eat mangoes, but they should monitor their quantity to avoid blood sugar spikes. 


Also Read: 20 Foods With A Low-Glycemic Index For Diabetes

Do Mangoes Affect Blood Sugar Levels?

So can mango be part of your diabetes-friendly diet? The answer is yes, but eating them in moderation is essential. A serving size of one or two mango slices is suitable. They are healthy, but they do contain carbohydrates


However, the mango fibre helps slow the sugar absorption rate, making the blood sugar spike manageable. Studies show that mangoes have good nutritional value and a low glycemic load, making them a great fruit option. 

Tips To Eat Mangoes If You Have Diabetes

Did you know that mangoes contain natural sugars that can harm people with high blood sugar levels? But do not worry! Here are some tips to ensure you can still enjoy this delicious fruit safely:


  • Avoid eating other carb-rich foods while enjoying mango to prevent spiking your blood glucose levels.

  • Balance the effects of mangoes by eating foods rich in proteins and fibre, like eggs or nuts.

  • Check your sugar level before eating mangoes to understand how they may affect your health.

How Many Mangoes Can A Person With Diabetes Have In A Day?

Nutrition experts suggest that diabetes patients with controlled sugar can enjoy half a cup of mango daily. Slicing and eating the pulp from the skin is the best way to consume mangoes. This helps initiate the digestion of carbohydrates in mangoes from our mouth. 


Mango shakes or juices should be avoided as they make us crave more and do not provide satisfaction. Restrict your mango intake to about half a day to prevent a spike in sugar levels. Combining mango as a snack between major meals with proteins like yoghurt, milk, and nuts is better. 

7 Health Benefits Of Mangoes


Mangoes are loaded with essential nutrients and minerals. Some of the major benefits of eating mangoes for health include the following:

1. Reduces The Risk Of Heart Disease

Including mangoes in a well-balanced diet can be beneficial in reducing body fat and managing blood sugar levels. Mangoes are a great source of magnesium and potassium. Magnesium helps to relax blood vessels, while potassium helps to excrete excess sodium from the body, leading to low blood pressure.


The mangiferin component of mango has been shown to have anti-inflammatory and anti-atherogenic properties, which means that it may help protect against plaque buildup in the arteries.

3. Enhances Digestive Health 

Is there any relation between mango and digestion? Yes, indeed! There are digestive enzymes in mango called amylases that help break down complex carbohydrates into simple sugars. This can potentially improve gut health and digestion. 


Additionally, a study by Texas A&M University suggests that the polyphenols present in mangoes may help alleviate constipation symptoms. The cooling effects of mango also ease digestion.

3. Support Eye Health 

Mangoes contain vitamin A and beta-carotene, essential for maintaining good eye health. Vitamin A is particularly important as it helps improve vision and prevents blindness. 


Mangoes are rich in carotenoids like zeaxanthin and lutein, which are 

beneficial for eye health. The human eye requires these carotenoids for optimal cornea function, and mangoes are a great source of both.

4. Treat Diabetes 

According to various studies, mangoes may have potential benefits for people with diabetes. One study of 20 obese adults found that consuming half a fresh mango daily for 12 weeks helped lower their blood glucose levels. Mango has a moderate glycemic index of 50, which is considered safe to include in your diabetes care plan.

5. Treat Anaemia

Mangoes are also enriched with iron, which is essential for the formation of haemoglobin. The vitamin C in mangoes can also help in iron absorption. They are also enriched with vitamin A and folate, which helps in red blood cell (RBC) formation and maintaining the health of mucous membranes. One cup (3/4 cup) of sliced mango can provide you


  • 10% of the DV of iron

  • 50% of the DV of vitamin C

  • 18% of the DV of folate

  • 8% of the DV of vitamin A.


Also Read: How Do I Increase My Haemoglobin Level?

6. Promotes Brain Health 

Mangoes can improve your brain health. They are rich in vitamin B6, which reduces the risk of depression, anxiety and seizures. They contain mangiferin, a polyphenolic compound that promotes neurogenesis (generating new brain cells). 


They are also enriched with quercetin, a chemical compound that protects against oxidative stress and reduces inflammation, ultimately preventing neurodegenerative diseases.

7. Aid Weight Loss 

Mangoes are fibre-rich fruits and can help you feel full and satisfied after eating, leading to a reduction in your calorie intake. Along with this, this pulpy fruit is low in calories. One cup (165 grams) of fresh mango contains around 100 calories, making it a good-to-go choice if you are on a weight loss journey. 


A study has emphasised the importance of the mango peel in inhibiting adipogenesis or forming fat cells. We usually throw away this part of the mangoes but wait, this can benefit your weight loss regime.

Dietitian’s Recommendation

Mangoes are delicious tropical fruits that are packed with essential nutrients. The mangiferin component of mango helps to strengthen the blood vessels and can benefit people with diabetes. These are also known for their low glycemic index and blood sugar management, thus making them excellent for diabetes.


You can enjoy them in many ways, like shakes and juices or simply eat them. 

Choosing ripe mangoes with a low glycemic index and combining them with nuts, seeds, and vegetables would be more beneficial. 

Dt. Lavina Chauhan

The Final Say

No doubt, “mango is the king of fruits” and is delicious and nutritious. It has a low glycemic index of 50-52, which is safe for diabetic people. Mango for diabetes can help manage blood sugar levels along with promoting weight loss and improving digestive, eye and brain health.


It is rich in fibre and antioxidants that prevent cells from oxidative damage. The skin benefits of mango can make your skin more healthy and glowy. Including mangoes in your regular diet plan can provide you with a lot more benefits.

FAQs

1. Which mango is good for diabetes?

For diabetes, ripe mangoes are a better choice as they have a lower glycemic index than unripe or raw mangoes.


2. Is raw mango good for diabetes?

Raw mango can be consumed in moderation by individuals with diabetes, but its sourness may affect blood sugar levels, so it is best to monitor its intake.


3. What are the benefits of mango in summer?

Mangoes offer several benefits in the summer, including:

  • Providing a refreshing and cooling effect.

  • Hydrating the body.

  • Boosting skin health. 


4. What are the benefits of mango for skin health?

Mangoes are rich in beta-carotene and vitamins that protect the skin from harmful UV rays. These are also rich in antioxidants that protect the cells from oxidative damage.

References

  1. Multifaceted Health Benefits of Mangifera indica L. (Mango): The Inestimable Value of Orchards Recently Planted in Sicilian Rural Areas

  2. Is mango the luscious superhero of fruit?

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