Mango: Nutrition, Benefits And Effect On Diabetes

Are you also a mango lover? If yes, then you must eagerly wait for summer every year to stock your refrigerators with this delicious fruit. But have you ever wondered how mango affects your health? Hop on to know why mango is called the king of fruits.

Mangoes and summer go together like cold coffee and ice cream and they might be the only motivation to deal with the scorching heat of summer.

Also known as kacchi kairi, the name itself is enough to whet our appetite for a tangy-sweet raw mango which is one of the most cherished fruits in the summer. It brings back fond childhood memories of enjoying this crunchy, tangy fruit sprinkled with salt and chilli powder.

Mangoes are a favourite of people of practically all ages and are the most well-known summer fruit on the entire planet. Also known as the king of fruits, mango is considered a super fruit because of its high nutritional content and distinctive flavour, smell, taste, and health-promoting properties.

Table of Contents

1. Nutritional Content Of Mangoes 
2. Health Benefits Of Mango
3. Mangoes In Diabetes 
4. What Does My Experience Say On This As A Practising Dietitian?
5. Conclusion
6. FAQ
Nutritional Content Of Mangoes 

Mango is an excellent source of vitamin A, vitamin C, vitamin E, vitamin K, potassium and folate. The nutritional composition of 100 grams of mango can be bifurcated as follows:

Health Benefits of Mango

1. Raw Mango For Better Digestion 

Mango has certain enzymes that promote a balanced digestive system. These enzymes assist in the digestion and breakdown of protein and dietary fibre, which maintains healthy digestion. The fibre content reduces your chances of developing type 2 diabetes and heart disease. As compared to riped mangoes, raw mangoes have higher pectin fibre.

2. Glowing Skin Made Easy and Yummy 

Mangoes are a fantastic way to enhance your skin. They are a great source of vitamin C and vitamin E, both of which are essential for healthy skin and may even slow the ageing process.

3. Shields From Summer Heat

By reducing the body's excessive loss of sodium chloride and iron, raw mango juice, also known as "Aam Panna", prevents dehydration. The effects of sunstroke brought on by extremely hot weather are lessened. Prickly heat and nose-scratching may be lessened by raw mango. It is the ideal summer beverage to sip post-workout.

4. Immunity Builder

Mango is a great source of nutrients including antioxidants, vitamins A, C, and E that support the immune system. This vitamin can increase the number of white blood cells that fight infection, enhance the efficiency of these cells, and improve the defence system of the skin. Our bodies become overall healthier and stronger because of raw mango.

5. Reduces The Risk Of Cancer

Antioxidants found in ripe mangoes contain quercetin, fisetin, isoquercitrin, astragalin, gallic acid, and methyl gallate. They also include polyphenol, which is abundant in antioxidants. Together, these antioxidants defend our body from leukaemia, breast cancer, colon cancer, and prostate cancer.

6. Promotes Oral Health

Raw mangoes, due to the presence of Vitamin C prevent bleeding of gums. It improves oral health and lowers the risk of developing scurvy.

7. Manages Excessive Weight

Mango can play a key role in your weight loss strategy because of its low-calorie count and delectable flavour. They are high in fibre, have no fat, no cholesterol, and very little salt. One cup of mango, which is high in micronutrients including Vitamin C, A, and B6, will fill you up and stop cravings.

8. Helps In Weight Gain

Regular consumption of mango is one of the simplest methods of gaining weight. The starch in mangoes breaks down into sugar, which promotes weight growth. Drinking mango milkshakes frequently can hasten weight gain.

9. Encourages Mental Wellness

Mangoes contain glutamine acid and vitamin B6 that enhance focus, memory and overall cognitive health. By including 1 mango per day in your diet, you receive sufficient nutrients for better sleep as well as balanced brain function. 

10. Improves  Women's Health

Iron, vitamin C, and folate are all abundant in mangoes. Consuming mango can increase the production of red blood cells in the body and help battle anaemia. For pregnant women and during menopause, mangoes are extremely beneficial. It also reduces iron and calcium deficiency.

11. Helps In Body Alkalinization

It contributes to preserving our body's alkaline reserve because they are rich in tartaric and malic acid and contain a minor amount of citric acid.

12. Boosts Eye Health

Mangoes are a great source of vitamin A, which is essential for healthy vision. Dry eyes and night blindness can also be prevented with regular consumption.

Mangoes in Diabetes 

Mangoes are among the most adored and nutrient-dense that can be very difficult to resist. However, because of their high sugar content, diabetics are often advised to fully abstain from eating them.

Suitable Amount For Diabetics

Mangoes are not recommended to be consumed in bulk by diabetics but need not be avoided entirely. Mangoes can still be enjoyed but in moderation. Carbohydrates present in mango have a significant impact on blood sugar levels.

Food with a GI rating of less than 55 is digested slowly resulting in a modest increase in blood sugar levels. Due to their low average GI of 51, mangoes do not have any significant effect on blood sugar.

The fibres reduce the rate at which the body absorbs sugar and hence, have no impact on blood sugar levels. In light of the possibility of secondary medical issues, it is generally not advised for diabetics to consume an excessive amount of mangoes.

However, the American Diabetes Association (ADA) advises you to include fruit in your meal plan as a source of carbohydrates. For a diabetic, the recommended daily allowance (RDA) for carbohydrates is 130 grams per day. A diabetic should consume 45 to 60 grams of carbohydrates at each meal and 15 to 30 grams at snacks. Four medium mango slices account for 15 grams of carbohydrates.

For diabetics, this means that they should have 1 to 2 slices every 2-3 days. You may also use chopped mangoes in salads, turn them into chutney, or make sugar-free backhand with only a tiny bit of mango pulp.

Dietician’s Recommendation- TONEOP

As a nutritionist and diabetic educator, I would advise choosing seasonal fruits over year-round options. Despite being healthy, mangoes contain natural sugars that are not healthy for diabetics, hence it is advised that diabetics consume mangoes in moderation or, in some cases, completely avoid them.

But as per my experience and expertise as a certified diabetes educator, I advise my patients to first get their blood sugar levels checked.

I would recommend adding one or half a serving of mangoes (depending on the individual patient's reports) to their diet twice a week in a variety of ways if their blood sugar levels are under control.

Mangoes can be used in a variety of ways, including sliced mangoes, sugar-free aam ras, sugar-free aam Khand, mango chutney, mango salsa, mango chunks in salads, mango detox water, etc.

The Final Say

Vitamins A, B-complex, C, E, and polyphenols are all abundant in mangoes, except for B12. It also contains fibre, copper, folate, potassium, magnesium, and other nutrients that make it a particularly healthy fruit. Every age group enjoys mangoes, which are seasonal and only available in the summer. Mango is a superfood with numerous health advantages.
FAQ

1. Can a Diabetic eat mangoes?

Mangoes have a glycemic index of 51, and foods with a glycemic index below 55 can be included in the diet so, a diabetic can consume mangoes but only in moderation. 

2. How many mangoes can be consumed in a day?

Ideally, after correctly balancing the diet plan concerning other food categories and nutrients, one mango per day can be included in the diet for an average person.

3. Can we store mango pulp and use it later?

You should avoid including additional frozen foods. Instead, consume mangoes in the summer season and include other seasonal fruits in other seasons.

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