As the love for mangoes continues to grow among us, learn how this sweet, delicious fruit can impact blood sugar levels.
Also learn how to enjoy this exceptionally sweet fruit while maintaining a balanced and healthy lifestyle.
Mangoes and Blood Sugar
Mangoes, the “king of fruits,” are undoubtedly one of the most loved and consumed fruits worldwide.
But if you’re someone who is constantly keeping an eye on your blood sugar levels, you might be wondering, “Do eating mangoes affect my blood sugar levels?”
The connection between mangoes and blood sugar must be clearly understood. It is only then you may learn how to enjoy them while keeping your blood sugar levels in check.
Mangoes – Nutritional Powerhouses
Before we explore the link between mangoes and blood sugar, let’s take a closer look at this fruit’s nutritional profile.
Mangoes are packed with essential vitamins, minerals and antioxidants that provide a myriad of health benefits.
In addition to being an excellent source of vitamin C, vitamin A, vitamin E, vitamin K and fiber, they also contain a modest amount of natural sugars like fructose and glucose.
Mangoes for Diabetics – Can You Eat Them?
Let’s get this straight at once.
One common misconception is that diabetics must avoid mangoes entirely due to their natural sugar content. It is not true.
When consumed in moderation and as part of a balanced diet, mangoes can be included in a diabetic meal plan.
If you have diabetes, consult with your doctor to determine the appropriate serving size and frequency of mango consumption based on how well you respond to the sugar content in them.
Mangoes and Blood Sugar – The Glycemic Index Connection
The glycemic index (GI) is a valuable tool for understanding how certain foods affect blood sugar levels. It measures how rapidly a certain food raises blood sugar after consumption, with a higher value indicating a more significant impact.
When evaluating the impact of mangoes on your blood sugar, the GI is a critical factor to consider.
So, how do mangoes fare on the glycemic index?
Interestingly, mangoes have a moderate GI value, usually ranging between 51 and 56. This means that although they contain natural sugars, their impact on blood sugar is not as significant as some might think.
The presence of dietary fiber in mangoes helps slow down the absorption of sugars, thereby preventing drastic blood sugar spikes.
For people monitoring their blood sugar levels, the key to enjoying mangoes without jeopardising their health lies in portion control.
When we refer to portion control for mangoes, it means consuming an appropriate serving size to enjoy the fruit’s nutritional benefits without consuming excessive sugars or calories.
Consuming small servings of mangoes and not overindulging can help prevent sudden blood sugar spikes.
Also, consuming mangoes as part of your balanced meal can further slow down the absorption of sugars, ensuring a more gradual impact on your blood sugar levels.
Recommended Serving Size for Diabetics
A recommended serving size for mangoes is about 1/2cup (approximately 82.5 grams) of sliced mango or a small to medium-sized whole mango. It provides around 12.5 grams of carbohydrates.
This may be considered safe, if you have diabetes. However, you can refer to your doctor for more clarity on what portion suits your needs.
If you have any other medical condition that requires monitoring your blood sugar levels, you must consult with your doctor about the appropriate portion size most specific to your needs.
Add Protein to Mangoes
Also, adding proteins to mangoes can help slow down the absorption of sugars from the fruit.
Protein takes longer to digest, which leads to a more gradual release of sugars into your bloodstream, thereby preventing blood sugar spikes.
Though mangoes contain natural sugars, their moderate GI value and fiber content make them a relatively safe choice for those with high blood sugar levels.
If you practise portion control and incorporate mangoes into balanced meals, you can enjoy this delicious fruit without causing major fluctuations in your blood sugar.
As always, consult with your doctor before making any significant dietary changes.
a) Can eating mangoes lead to obesity?
If you eat mangoes in moderation, it is unlikely to cause obesity, as they are a nutritious fruit packed with vitamins, minerals and fiber.
As long as mangoes are consumed as part of a balanced diet that maintains a calorie deficit, they can be enjoyed without negatively impacting your weight loss goals.
However, if mangoes are consumed in excessive amounts, their calorie and sugar content could contribute to increased overall calorie intake, potentially hindering your weight loss efforts.
b) Are mangoes high in calories?
Mangoes have a moderate calorie content, with approximately 99 calories in a medium-sized mango (around 165 grams).
While they do contain natural sugars and some calories, their nutritional benefits and fiber content make them a healthier choice than many processed, high-sugar snacks.
As long as they are consumed in moderation as part of your balanced diet, mangoes can be enjoyed without significantly impacting your weight gain.
c) How can I incorporate mangoes into a weight loss plan
Mangoes can be incorporated into your weight loss plan by using them as a healthy and nutritious snack or dessert option.
Their high fiber content can help keep you fuller for longer, potentially reducing your overall calorie consumption.
Try incorporating mangoes into smoothies, fruit salads or yogurt parfaits to add natural sweetness and flavour without relying on high-calorie, processed foods.
Remember, moderation is key when including mangoes or any other fruit into a weight loss plan.
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Sources: Medical News Today, Healthline.