Mango, the king of fruits, is the love of almost everyone’s life. I haven’t seen a person who does not like eating mangoes. But, being a diabetic, it is important to control blood sugar levels. Thus, we have to see if mango and diabetes complement each other. Let’s read and know!
“If your boyfriend isn’t treating you right, let that Mango!”
100g of ripe mango
|Carbs||15g (14g sugars & 1.6g dietary fibers)||5% (60% & 6%)|
Glycemic Index and Glycemic Load
GI = 51
GL = 51*15/100 = 7.5
One mango, which is medium-sized, weighs almost 200g. Therefore, half a mango will have a glycemic load of 7.5 which is near upper limit of the recommended range. That means, if you have one full mango, the glycemic load will touch the value of 15 which is more than the recommended upper limit of 10. Thus, definitely, mango is not the fruit for diabetics. But, as we all know, mango is considered to be the king of fruits because of its characteristics that are limited to itself. So, you can have half a mango every other day in the season. To make it filling, take the ratio of Mango:Milk equal to 3:1 (75g of mango and 25g of milk) without sugar to sweeten it. This will give you glycemic load of 6 and definitely be more filling. 20 minutes of walk later will definitely benefit your blood glucose levels. Since, there are many variations in the sizes of mangoes; it is advised to weigh mangoes before they are consumed by small weighing scales that are made available for the purpose to be served in kitchen.
Also read: Can diabetics eat bananas and apples?
Proteins and fats
100g of mango contains 2g of proteins (4% of RDA) and almost nil saturated fats. In addition to this, the recommended intake for mango is not beyond 100g, in fact below 100g if taken with milk. Thus, proteins and fats contained in mango do not hold much importance for discussion here.
Vitamin C 60% of RDA | An experimental study suggests that vitamin C supplementation of 1000mg per day for 6 weeks can cause reduction in blood sugar and lipid levels along with insulin. However, the supplemental dose is almost 17 times the RDA, but increasing the dietary vitamin C intake can help reduce the supplemental dose. Also, as you can see, vitamin C will also help to prevent dyslipidemia which is commonly seen among diabetics.
Vitamin A 21% of RDA | The role of vitamin A in type 2 diabetes is still under review. However, there are 3 possible mechanisms by which vitamin A can be beneficial. These include its antioxidant property, its property to lower insulin resistance and thirdly, it ability to mediate insulin release.
Vitamin B6 5% of RDA | Deficiency of vitamin B6 leads to reduction in circulating levels of insulin mainly caused by deficiency induced degenerative changes in the beta cells of pancreas which are the insulin secreting cells of the pancreas.
Magnesium 2% of RDA | Please read this article to know the benefits of Magnesium for diabetes affected individuals.
Mango and Diabetes
A study conducted by S F Evans concluded that regular consumption of ripe mango by obese individuals has fasting blood glucose lowering level. The specific parameter used in the study was 10g per day consumption of freeze-dried mango for 12 weeks (~3 months).
Mango has shown antidiabetic and antoxidant properties among animal models. This is due to the carotenoids, ascorbic acid, soluble fiber, flavonoids, and a variety of phenolic compounds that are contained within it.
- Almost every individual, diabetic or non-diabetic, has its own bodily mechanism and metabolism. It is always cautioned that food recommendations should be correlated with personal health history and the advice of the doctor.
- These calculations are based on the daily calorie intake of 2000. Therefore, if your calorie intake exceeds 2000 a day, you can increase the ideal serving size and vice versa. However, the recommended blood glucose level still remains the same.
Also, it is a good practice to have a rough calculation of the nutritional facts of the food items before eating them. This applies to the people belonging to all the spectra of health and fitness and not just diabetics.
Do you want me to analyse any other food item? Comment your request below.