Can people with diabetes eat mango?

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Dubbed the king of fruits, Mango is one of the most loved tropical fruits in the world. It is prized for its bright yellow flesh and unique sweet taste. However, mango is a fruit that contains a lot of natural sugar, leading some consumers to wonder if it is suitable for a diabetic diet.

1. Mango is a fruit rich in nutrients

Mangoes are rich in essential vitamins and minerals, making them a nutritious addition to almost any diet - including those for people with diabetes.
A 165g serving of chopped mango provides:
Calories: 99 Protein: 1.4g Fat: 0.6g Starch: 25g Sugar: 22.5g Fiber: 2.6g Vitamin C: 67% of the Daily Value (DV) DV) Copper: 20% DV Folate : 18% DV Vitamin A : 10% DV Vitamin E : 10% DV Potassium : 6% DV This fruit is also a rich source of minerals, including magnesium, calcium, and phosphorus , iron and zinc.

2. The impact of mango on the glycemic index

More than 90% of the calories in mango come from starchy sugars, which is why it is thought to be able to contribute to high blood sugar in people with diabetes. However, this fruit also contains a large amount of fiber and antioxidants, both of which play a role in minimizing the impact of the starch in the mango on blood sugar.
While fiber slows down the rate at which sugar is absorbed into the bloodstream, the antioxidants present in mango help prevent harmful symptoms associated with a spike in blood sugar.
The glycemic index (GI) is a tool used to rank foods based on their impact on blood sugar. On a scale of 0 to 100. A score of 0 represents a food that has no effect on blood sugar, whereas 100 represents a spike in blood sugar that corresponds to eating sugar directly.
Any food with a GI below 55 is considered low and may be a good choice for people with diabetes. The GI in mango is 51, so mango is in the group of foods that are safe for people with diabetes.

3. How to use mango for diabetics

There are some notes when including mango in the diet of people with diabetes such as:
3.1 Portion control The best way to keep blood sugar stable is to limit eating too many mangoes in the same time. meal. Starchy sugar is found in most foods, including mangoes, this does not mean that consumers should completely cut these foods out of the diet. For people with diabetes, consuming a small amount of mango about 82.5g gradually in meals and then adjusting the volume depending on the body's response is a reasonable way to control the amount of mango in each serving. meal portion.
3.2 Add Protein Like fiber, protein can help minimize blood sugar spikes when eaten with starchy foods like mangoes. Mangoes are a rich source of fiber but low in protein.
Therefore, adding protein sources such as boiled eggs, cheese or nuts along with mangoes reduces the possibility of blood sugar imbalance in the body of diabetic patients.

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Healthline.com Reference Article