Mangoes are one of the most popular fruits in the world, known for their sweet and juicy flavour. But did you know that mango is good for diabetes?
Despite their natural sugar content, mangoes have a low glycemic index. They are rich in nutrients that help regulate blood sugar levels and promote overall health.
In recent years, there has been a growing interest in the potential health benefits of mangoes, particularly for people with diabetes. Research has shown that mangoes contain various compounds that may help manage blood sugar levels and reduce the risk of complications associated with diabetes.
One of the key nutrients in mangoes is fibre, which can slow down the absorption of sugar in the bloodstream and help prevent spikes in blood sugar levels. Mangoes are also a good source of vitamins and minerals, such as vitamin C and potassium. They promote cardiovascular health and support overall well-being.
So if you have diabetes and are looking for a delicious and nutritious fruit to add to your diet, mangoes are definitely worth considering. In this article, we’ll take a closer look at the nutritional benefits of mangoes for diabetes management and explore some tips and ideas for incorporating this tasty fruit into your meal plan.
The Nutritional Value Of Mango:
Not only delicious but mangoes are also highly nutritious. A 100-gram serving of mango contains:
Vitamin C: 67% of RDI
Vitamin A: 10% of RDI
Folate: 18% of RDI
Potassium: 6% of RDI
Magnesium: 4% of RDI
*RDI- Recommended Daily Intake
Mangoes are also a rich source of antioxidants, which can help protect against cell damage caused by free radicals. They contain various polyphenolic compounds, including mangiferin, gallic acid, and catechins, which have been shown to have anti-inflammatory and anti-cancer properties.
In addition to their antioxidant properties, mangoes are an excellent source of fibre. As we mentioned earlier, fibre can help regulate blood sugar levels and prevent spikes in blood sugar. The fibre in mangoes can also support digestive health by promoting regularity and preventing constipation.
How Mangoes Affect Your Blood Sugar
How quickly a food elevates blood sugar levels is determined by its glycemic index (GI). Foods with a high GI cause rapid absorption and blood sugar spikes, while foods with a low GI regulate blood sugar levels by slowing down absorption. Mangoes have a medium-to-low glycemic index, with a GI score of around 50. This means they are less likely to cause blood sugar spikes.
However, it’s important to note that the GI of mangoes can vary depending on a few factors, such as ripeness and variety. Ripe mangoes have a higher GI than unripe mangoes, and some types may have a higher GI than others.
To maximise the benefits of mangoes for blood sugar regulation, eating them in moderation and pairing them with protein and healthy fats to slow digestion and reduce their impact on blood sugar levels is recommended. For example, you could enjoy a mango smoothie with Greek yoghurt and almond butter or add diced mango to a quinoa and vegetable stir-fry.
Let’s Compare The Glycemic Index Of Mangoes With Other Fruits
Due to their sweet taste, mangoes are often considered a high-sugar fruit. Still, they have a relatively low glycemic index (GI) compared to other fruits. The GI measures how quickly a food raises blood sugar levels, with high-GI foods causing rapid spikes in blood sugar.
As you can see, mangoes have a lower GI than many commonly consumed fruits.
The Benefits Of Mango For Diabetes
Here are some of the potential benefits of mangoes for you.
Low Glycemic Index:
Mangoes have a low glycemic index, meaning they are less likely to cause a rapid spike in blood sugar levels compared to foods with a high GI. This is due to their high fibre content, which helps slow down the absorption of sugar into the bloodstream.
High In Fibre:
Mangoes are a good source of dietary fibre. It is important for people with diabetes as it can help regulate blood sugar levels and improve digestion. One medium-sized mango contains about 3 grams of fibre.
Rich In Nutrients:
Mangoes are a good source of vitamin C, vitamin A, and folate. Vitamin C is an antioxidant that can help protect against damage caused by free radicals. Also, it helps reduce inflammation, which is believed to play a role in the development of diabetes and its complications.
Vitamin A is important for eye health, which is a concern for people with diabetes as they are at an increased risk of eye problems. Folate is important for cell growth and repair and may help reduce the risk of complications associated with diabetes.
Mangoes contain several nutrients and antioxidants that may help reduce inflammation in the body, including vitamin C, beta-carotene, and polyphenols. Chronic inflammation is believed to play a role in the development of diabetes and its complications, so consuming foods that help reduce inflammation may benefit people with diabetes.
Improve Insulin Sensitivity:
Several bioactive compounds in mangoes have been shown to improve insulin sensitivity. It is a key factor in developing type 2 diabetes.
Regulate Blood Pressure:
High blood pressure is a common complication of diabetes, and it can increase the risk of heart disease and stroke. Mangoes are a good source of potassium, a mineral that can help regulate blood pressure by counteracting the effects of sodium in the diet.
Reduce The Risk Of Heart Disease:
Mangoes contain several nutrients and antioxidants that may help reduce the risk of heart disease, including vitamin C, beta-carotene, and polyphenols. These nutrients can help reduce inflammation, improve blood lipid levels, and promote healthy blood vessels.
Boost Immune Function:
People with diabetes may be more susceptible to infections. Consuming a diet rich in immune-boosting nutrients can help support overall health. Mangoes are a good source of vitamin C and other antioxidants, which can help boost immune function and protect against infections.
Promote Healthy Skin:
Diabetes can increase the risk of skin infections and other skin issues. Mangoes contain several nutrients that can help promote healthy skin, including vitamins C, A, and beta-carotene. These nutrients can help protect against damage caused by free radicals and support healthy collagen production.
Healthy Addition To A Balanced Diet:
Mangoes can be a healthy addition to a balanced diet for people with diabetes, as long as they are eaten in moderation and as part of an overall healthy eating plan. Working with a healthcare provider and a registered dietitian is important to develop an individualised eating plan that meets your specific needs and goals.
Mangoes are a trendy fruit that offers a range of health benefits, making them an excellent choice for people with diabetes. From their delicious taste to their high fibre, antioxidant, and nutrient content, mangoes are a versatile and nutritious addition to any meal. You can incorporate mangoes into breakfast, lunch, and dinner, whether you enjoy them in a smoothie, salad, or pudding. However, it’s important to be cautious and mindful of portion sizes and timing of consumption to avoid any adverse effects on blood sugar levels. With these considerations in mind, mangoes can be a fun and flavorful way to add variety and nutrition to a healthy and balanced diet for people with diabetes.