Should people with diabetes eat mango?

About 90% of the calories in mango come from sugar, but this fruit is still in the low glycemic index group and can be eaten in moderation.

Mangoes contain natural sugars, which have the potential to raise blood sugar levels causing anxiety for people with diabetes.

According to Healthline (USA), mango contains many essential vitamins and minerals, making it a nutritious addition to almost any diet, including those for people with diabetes.

Mangoes can still be a healthy food choice for people with diabetes. Because it has a low glycemic index (GI) and contains fiber, the antioxidants in mango can minimize blood sugar spikes.

One cup of sliced ​​mango (165 grams) provides nutrients including 99 calories, 1.4 grams protein, 0.6 grams fat, 25 grams starch, 22.5 grams sugar, 2.6 grams of fiber grams, vitamin C 67% daily value.

In addition, this tropical fruit also contains copper, potassium, vitamins B9, A, E. Small amounts of other minerals such as magnesium, calcium, phosphorus, iron and zinc.

On a scale of 0-100, any food with a glycemic index below 55 is considered low and suitable for people with diabetes. The GI of mango is 51, so it is classified as a low GI food. However, each person's physiological response to food is different. So, even though mango is a healthy food, people with diabetes should keep an eye on the overall blood sugar levels of the foods in their diets if they eat mangoes.

As suggested by Healthline, people with diabetes who want to include mangoes in their diet can find ways to reduce the likelihood of blood sugar spikes. Keeping track of your portion sizes and pairing this tropical fruit with protein-rich foods is an easy way to improve blood sugar response.

Portion control

The best way to minimize the glycemic impact of this fruit is to avoid eating too much at once. Carbohydrates from any food, including mangoes, can raise blood sugar levels, but that doesn't mean people with diabetes should eliminate mangoes from their diet.

One serving of carbs from any food is about 15 grams. Meanwhile, 1/2 cup (82.5 grams) of sliced ​​mango provides only about 12.5 grams of carbohydrates.

Diabetics can try eating about 1/2 cup (82.5 grams) to see how their blood sugar reacts. From there, you can adjust the size and frequency of eating until you find the amount that works best for you.

Protein supplement

Like fiber, protein can help minimize blood sugar spikes when eaten with starchy foods like mangoes. Mangoes naturally contain fiber but not much protein. Therefore, supplementing with a protein source can lower blood sugar more than if you just eat fruit.

For a more balanced snack, try pairing a mango with a hard-boiled egg, a piece of cheese, or a handful of nuts.