Can diabetics eat mango?
1. The big question
Indian summers are synonymous to delving into the flavours of luscious mangoes. Come summers and we see the markets adorned with these juicy delicacies which are difficult to resist. All year we wait for them and they are undoubtedly our favourite fruits. While most of us love devouring these delicious treats, diabetic people are advised to avoid them due to their sugar and calorie content. But it is human nature to go after the things forbidden. The more you are asked to avoid mangoes, the more you get an urge to eat them.
The age-old question that strikes every diabetic person is that if mangoes are safe to eat or not. This is a highly debatable question which after all the speculations still hasn’t reached some solid conclusion.
2. How mangoes affect diabetics?
People tend to think that mangoes have natural sugars so they can be consumed in any amount. If you are one of those who think the same, then we are so sorry to break this to you but even fruits like mangoes, when taken in large quantities, can have a great effect on your blood sugar levels.
The carbohydrates present in mangoes contain added sugars which affect the blood glucose levels considerably.
Diabetics are recommended to consume the foods that have a low glycemic index. Foods that have a lower GI value than 55 get digested slowly which causes a low rise in blood sugar levels. Mangoes have a GI of 51 and therefore they do not affect the blood glucose levels a lot.
The fiber content present in the mangoes can help in keeping the blood sugar level in check. These fibers slow down the absorption of sugar in the body and thus have minimal effect on the blood glucose levels.
3. Moderation is the key
Mangoes are rich in carbohydrates and their calorie content is also high but they do not affect the blood glucose when consumed in moderation.
If you are a diabetic, you need to limit the portion of the mangoes you consume to 1-2 slices in every two days.
Go for the varieties like Badami or Karnataka Alphonso mangoes as they are on the tangier side and therefore have a lower GI. Also, make sure you have the firm ones because as the mangoes become ripe and soft, their glycemic index rises.
4. Things to keep in mind
Always consult your doctor before consuming any food to know if they are safe for you to eat.
Eat the mangoes in slices rather than juices as the sugar concentration is high in mango juice.
Make sure you eat them in the day time.
The day you eat mangoes, do not binge on other high sugar foods to maintain a balance.
5. Mango recipes for diabetics
You can also consume mangoes in the form of the following recipes. They are mixed with other healthy ingredients that will give you both the taste of mangoes and won’t affect the blood glucose levels.
6. Mango Soup
Mango Soup: This delightful soup is prepared using mango, cucumber, coconut, buttermilk and a melange of spices. This exotic soup recipe has a tinge of mango which makes it slightly sweet and can be consumed by the people who have diabetes.
7. Mango and Black Bean Salad
Mango and Black Bean Salad: Salads are the best way to stay healthy. This easy salad contains mangoes which you can improvise according to the intensity of your diabetes. Moreover, black beans keep the blood glucose level in check and also aid in digestion.
8. Mango Quinoa Salad
Mango Quinoa Salad: This is a perfect salad for diabetics because it contains just half mango. The other ingredients used to prepare this salad are healthy quinoa, vegetable broth, lemon juice and spices.