By Ansley Hill, RD, LD
Often referred to as “the king of fruits,” mango (Mangifera indica) is one of the most beloved tropical fruits in the world. It’s prized for its bright yellow flesh and unique, sweet flavour.
This stone fruit, or drupe, has been primarily cultivated in tropical regions of Asia, Africa, and Central America, but it’s now grown across the globe.
Given that mangoes contain natural sugar, many people wonder whether they’re appropriate for people with diabetes.
This article explains whether people with diabetes can safely include mango in their diets.
Mangoes are loaded with a variety of essential vitamins and minerals, making them a nutritious addition to almost any diet — including those focused on improving blood sugar control.
One cup (165 grams) of sliced mango offers the following nutrients:
- Calories: 99
- Protein: 1.4 grams
- Fat: 0.6 grams
- Carbs: 25 grams
- Sugars: 22.5 grams
- Fibre: 2.6 grams
- Vitamin C: 67% of the Daily Value (DV)
- Copper: 20% of the DV
- Folate: 18% of the DV
- Vitamin A: 10% of the DV
- Vitamin E: 10% of the DV
- Potassium: 6% of the DV
Over 90% of the calories in mango come from sugar, which is why it may contribute to increased blood sugar in people with diabetes.
Yet, this fruit also contains fibre and various antioxidants, both of which play a role in minimizing its overall blood sugar impact.
While the fibre slows the rate at which your body absorbs the sugar into your blood stream, its antioxidant content helps reduce any stress response associated with rising blood sugar levels.
This makes it easier for your body to manage the influx of carbs and stabilize blood sugar levels.
Glycaemic index of mango
The glycaemic index (GI) is a tool used to rank foods according to their effects on blood sugar. On its 0–100 scale, 0 represents no effect and 100 represents the anticipated impact of ingesting pure sugar.Any food that ranks under 55 is considered low on this scale and may be a better choice for people with diabetes.
The GI of mango is 51, which technically classifies it as a low GI food.
Still, you should keep in mind that people’s physiological responses to food vary. Thus, while mango can certainly be considered a healthy carb choice, it’s important to evaluate how you respond to it personally to determine how much you should include in your diet.
If you have diabetes and want to include mango in your diet, you can use several strategies to reduce the likelihood that it will increase your blood sugar levels.
Portion control
The best way to minimize this fruit’s blood sugar effects is to avoid eating too much at one time.Carbs from any food, including mango, may increase your blood sugar levels — but that doesn’t mean that you should exclude it from your diet.
A single serving of carbs from any food is considered around 15 grams. As 1/2 cup (82.5 grams) of sliced mango provides about 12.5 grams of carbs, this portion is just under one serving of carbs.
If you have diabetes, start with 1/2 cup (82.5 grams) to see how your blood sugar responds. From there, you can adjust your portion sizes and frequency until you find the amount that works best for you.
Add a source of protein
Much like fibre, protein can help minimize blood sugar spikes when eaten alongside high carb foods like mango.Mango naturally contains fibre but isn’t particularly high in protein.
Therefore, adding a protein source may result in a lower rise in blood sugar than if you were to eat the fruit by itself.
For a more balanced meal or snack, try pairing your mango with a boiled egg, piece of cheese, or handful of nuts.
Most of the calories in mango come from sugar, giving this fruit the potential to raise blood sugar levels — a particular concern for people with diabetes.
That said, mango can still be a healthy food choice for people trying to improve blood sugar control.
That’s because it has a low GI and contains fibre and antioxidants that may help minimize blood sugar spikes.
Practicing moderation, monitoring portion sizes, and pairing this tropical fruit with protein-rich foods are simple techniques to improve your blood sugar response if you plan to include mango in your diet.
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