Mangoes, popularly known as the “king of fruits,” are the most popular fruit and are valued for their sweet, juicy flavour and nutritious content. However, all fruits contain natural sugars, so controlling their consumption is crucial for diabetics. While everyone enjoys mangoes, diabetics have to think twice before they can even include this summer’s favourite fruit in their diabetic diet. But not anymore! In this blog, check the benefits of mango for diabetics.
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Here is the nutritional overview of mangoes, along with their nutritional content.
| Nutrient | Amount per 165 grams |
|---|---|
| Calories | 60 kcal |
| Protein | 1.4g |
| Carbs | 24.7g |
| Fat | 0.6g |
| Fiber | 2.6g |
| Sugar | 22.5g |
| Vitamin C | 67% of the Daily Value |
| Folate | 18% of the DV |
| Copper | 20% of the DV |
| Vitamin B6 | 12% of the DV |
| Vitamin A | 10% of the DV |
| Vitamin E | 10% of the DV |
| Vitamin K | 6% of the DV |
| Niacin | 7% of the DV |
| Potassium | 6% of the DV |
| Riboflavin | 5% of the DV |
| Magnesium | 4% of the DV |
| Thiamine | 4% of the DV |
In a recent study, mangos were identified as safe fruits for a diabetic diet. Since the main purpose of following a diabetes patient’s food regime is to eliminate excess carb and sugar intake, mangos have been excluded due to their high sugar and complex carb content.
However, the other nutritious elements which make mangos the king of fruits and are now considered beneficial as part of food for diabetics are significant amounts of Vitamins E, K and B complex vitamins (except for Vitamin B12). Mangos, as part of diabetic diet plans, are also high in fibre and contain calcium, potassium and copper.
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The high fibre content helps restrict the quick absorption of sugars. They also contain some omega-3 and omega-6 fatty acids, though overall, are very low in fat.
According to diabetes experts, in food for diabetics, one serving of fruits during the day should contain 15 grams of carbohydrates – which means about half a cup of mango.
Mangoes must be made an essential part of the food chart for diabetes. While the above-mentioned components of mangoes are widely known, the lesser-known qualities are what make mangoes beneficial for diabetics and non-diabetics alike. Mangoes contain a substance called mangiferin, which is also an anti-inflammatory and anti-viral activity. They also can help lower blood sugar levels and strengthen blood vessels. Both factors play a key role in food for diabetic patients and in maintaining the overall health of an individual.
Certain components of mangos have been proven to provide the same cellular constituents as those targeted by anti-diabetes drugs. A recent study has even pointed out that eating freeze-dried mangos reduced blood sugar in both men and women.
Being rich in vitamins A and C, mangos are loaded with antioxidants that are recycled and can be used to reduce the levels of free radicals. These radicals are major contributing factors for diabetes-related complications such as:
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It is advisable to consult a nutritionist before including mangoes in your diet. Also, measure your blood glucose levels before and after consuming mangoes. Ensure that you use a handy and compact glucometer to take sugar readings conveniently. Discuss the required changes in diet and lifestyle with your personalized diabetes educator.
Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatoApp does not claim responsibility for this information.
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