How Many Mangoes Can A Diabetic Consume In A Day? Here's What Experts Suggest
The juicy delight of mangoes would be all over the fruit market during the summer. But, wait! Does the sight of these mangoes bring the same joy to diabetics? Here's what the experts have to say.
Fruits are essential for the daily maintenance of nutrients, as well as achieving the goal of a healthy lifestyle in these hectic times. There is no denying that fruits are something that everyone enjoys, not only for their extraordinary nutritional values but also for the amazing taste they provide (which varies from fruit to fruit). Despite the fact that different fruits have different types of fruit followings, mangoes manage to create a unique craze and fan base amongst people. This juicy delight would be all over the fruit market in the summer. Not to mention that mango is known as the "King of Fruits". But hold on! Does the sight of these mangoes bring the same joy to those suffering from diabetes? Here's what experts have to say.
THE NUTRIONAL VALUES OF MANGOES
Mangoes are high in essential vitamins and minerals, making them a healthy addition to almost any diet, including those aimed at improving blood sugar control.
According to Monica Jain, Founder of Tulita Diet Clinic and chief dietician at various hospitals in Mumbai, mangoes are a very nutritious fruit packed with polyphenols, antioxidants, magnesium, vitamin C, vitamin A, and much more. Mangoes have a high natural sugar content. However, there is no evidence that it is harmful to diabetics.
Shilpa Joshi, Fitterfly's Head of Metabolic Nutrition also said that while fruits like mangoes are beneficial, they contain natural sugars that may cause a spike in blood sugar levels. As a result, she emphasises the importance of carefully incorporating them into your diet plan. Mangoes have a variety of health benefits, including being high in vitamins A, B-complex, C, and polyphenols, which boost immunity due to their anti-inflammatory and anti-viral properties.
Mangoes Are Good Enough If Consumed In Limits, Here's What Expert Says:
Health expert Shilpa Joshi also said: "With a low GI of 56, mangoes can be consumed in moderation by those with well-controlled diabetes, provided they know how much and when to eat. Mangoes vary in sweetness and GI, so it is essential to limit intake to 2-3 slices per meal and space out fruit intake during the day".
"To avoid post-prandial sugar spikes, mangoes should be eaten as a snack with nuts rather than combined with carb-dense foods like rice or potatoes. Additionally, it is wise to consume some protein with a mango. For diabetes, portion control is essential, and if you have high blood sugars, it is best to consult a doctor or dietician before consuming mango," she added.
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YES! THOSE WITH DIABETES CAN EAT MANGOES, BUT WITH MODERATION:
Dr Sehgal, President of Portea Medical, told ABP Live that while mango is a rich fruit, some people with diabetes are concerned about their blood glucose levels, so they avoid them. "However, this approach is not scientific and is based on the myth that because mangoes taste sweet, they are high in sugar. Mangoes have a glycemic index of 51-56, which puts them on par with orange juice. In fact, they are a good source of fibre, vitamins (particularly vitamin C), A and B6, and minerals," Dr Sehgal said.
"For people with diabetes, limit portion sizes and it should not be consumed immediately after your meals or even alongside your meals. I would advise To keep a gap of 1 1/2 hours before and after the main meals to consume Mango. For people with diabetes, mid mornings would be the best time to consume mango as a snack," health expert Monica Jain said.
Precautions To Be Taken While Consuming Mangoes, Check Out What Expert Suggests:
According to Dr Sehgal, three-fourth cup of sliced mango can provide 15% of the RDA for folate and 15% of the RDA for copper. It would also contain about 19g of carbs, and from a calorific standpoint, a ripe mango weighing more than 300 grammes is likely to contain only 202 calories, he added.
He further suggested some things to keep in mind while consuming mangoes:
- The key is to eat fresh and ripe mangoes in moderation.
- Consuming smaller mangoes and pairing mangoes with protein-rich foods such as nuts, yogurt or cheese can help slow down the absorption of sugar and keep blood sugar levels in check for people with diabetes.
- Ripe mangoes have higher levels of natural sugar and are easier to digest than unripe mangoes, making them a better choice for people with diabetes.
- For senior citizens and people with diabetes, it is a great idea to get regularly screened for diabetes at home and enroll for a home-based diabetes management programme that will be based on clinical evidence and not myths such as giving up on mangoes.
- Caregivers also have an important role in supporting diabetes patients during the summer months, when heat and dehydration can exacerbate symptoms.
- Caregivers can ensure the patient stays hydrated, follows a healthy diet and exercise regimen, and takes any necessary medications or insulin as directed by their healthcare provider.
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HOW MANY MANGOES CAN A DIABETIC CONSUME IN A DAY?
A half-cup of mango per day is recommended.
Half a cup of mango, preferably eaten and not juiced, is the permissible quantity to be eaten in a day for diabetes patients with controlled sugars', says nutrition expert Runam Mehta, CEO of HealthCube.
"The best way to eat mangoes is the traditional way - slicing and eating the pulp from the skin. This aids in the initiation of carbohydrate digestion in mangoes right from our buccal cavity - mouth. Our salivary enzyme salivary amylase does the trick. Eating it directly from the peel also allows us to enjoy the flavours more mindfully, slowing the process of eating and providing greater satisfaction and satiety. Drinking mango shakes or juices, on the other hand, makes us crave more because they are consumed faster, and the whole point of delving deep into the flavours of the fruit is lost," she added further.
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