Mango and Diabetes
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.
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 fibre and antioxidants, both of which play a role in minimizing the impact of the starch in the mango on blood sugar.
While fibre 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 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
3.1 Portion control The best way to keep blood sugar stable is to limit eating too many mangoes at 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 their 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 fibre, protein can help minimize blood sugar spikes when eaten with starchy foods like mangoes. Mangoes are a rich source of fibre 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.
3.2 Add Protein Like fibre, protein can help minimize blood sugar spikes when eaten with starchy foods like mangoes. Mangoes are a rich source of fibre 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.
Keywords
GI
lot
25g
role
rate
tool
More
nuts
2.6g
zinc
body
iron
group
notes
score
index
scale
meals
fibre
world
people
impact
Copper
effect
volume
cheese
calcium
1.4g Fat
minerals
response
Calories
best way
nutrients
same time
DV Folate
diabetics
Vitamin C
magnesium
consumers
most foods
phosphorus
99 Protein
bloodstream
possibility
0.6g Starch
22.5g Fiber
Daily Value
rich source
good choice
boiled eggs
meal portion
DV Vitamin E
many mangoes
antioxidants
large amount
small amount
DV Potassium
starchy foods
diabetic diet
chopped mango
natural sugar
A 165g serving
reasonable way
Diabetes Mango
starchy sugars
tropical fruits
protein sources
high blood sugar
harmful symptoms
diabetic patients
blood sugar spikes
unique sweet taste
essential vitamins
nutritious addition
3.1 Portion control
bright yellow flesh
blood sugar imbalance
