Can diabetics eat mangoes? Experts share the do’s and don’ts

Sweet, pulpy, juicy, and aromatic with plenty of varieties makes mangoes a favorite of the nation. The reason they are available only during the summer increases the demand for them.

From Alphonso to Dashri more than 1,500 varieties of mangoes are grown in India. Each type of mango has a unique taste and flavour.

However, diabetic patients are always at a loss as to whether they should eat or resist this sweet-tasting fruit.

“Raw mangoes of course do not increase sugar levels. Ripe mangoes do increase sugar levels, especially in patients with uncontrolled diabetes. However, there are ways to eat mangoes,” says Dr. V. Mohan – Chairman and Chief Diabetologist – Dr. Mohan Specialty Center for diabetes.

When asked about mangoes and diabetes, Dr. Rahul Baxi, Consultant Diabetologist at Bombay Hospital, called up one of his patients who had the same question, which worries almost every diabetic patient when summer arrives; Do we eat mangoes or not?

“I’ve been seeing him for the past six months and with appropriate lifestyle changes, nutritional advice and regular walks, he has managed to improve his HbA1C from 10.4% to 6.8%,” says Dr. Baxi of the patient.

“Mangoes are considered the king of fruits in this part of the world, and many of us look forward to enjoying their various varieties during the summer. If you search the internet, you will find answers at both ends of the range, with some advising you to eat as many mangoes as you want and some saying that mangoes are off-limits for diabetics. he says, referring to the sheer amount of information overload available on the Internet.

“Well, if you have your current glucose levels under control, you should be able to enjoy these fruits. In the right amount, at the right time and in the right way,” says Dr. Baxi.

“One serving of fruit contains 15 grams of carbohydrates, and ideally one would consume a total of 30 grams of carbohydrates through fruit per day,” he explains.

“There are some mangoes that are not that sweet, while there are others that are very sweet. However, people will only eat what is available where they are. Therefore, it is best to have some moderation in whatever kind of mango is eaten,” Dr. Mohan also says and urges not to overdo it.

Dietitian Ujwala Baxi, a registered dietitian, emphasizes why this summer fruit is definitely a must-eat, even by people with diabetes.

Diabetic patients can benefit from the nutritional properties of the king of fruits if taken carefully. A diabetic patient whose blood sugar and other blood parameters such as potassium are within the recommended range should definitely enjoy juicy fruits in moderation. However, consult your registered dietitian for guidance on this, she says.

The expert says: Mangoes are packed with the recommended daily dose of 67% of vitamin C which helps boost immunity – otherwise in diabetics. Mango has a moderate glycemic index of 55 and a glycemic load of around 5 which makes it a safe fruit for people with diabetes.

Experts recommend eating half a cup of mango daily.

“Preferably half a cup of mangoes and not their juice is the recommended intake per day for diabetics with controlled sugars,” says the nutritionist, who adds that Alfonso and Berry are said to be lower on the GI (glycemic index).

“The best way to consume mangoes is the way they are traditionally eaten – cutting and eating the pulp from the skin. This helps start the digestion of the carbohydrates in the mango directly from the buccal cavity – the mouth. The salivary amylase enzyme in our saliva does the trick. Direct enjoyment of flavors with more alertness, slowing down the eating process and in a more satiating and satiating way.In contrast, drinking mango shakes or juices makes us crave larger quantities as they are consumed faster and the whole purpose of diving deeper into the flavors of the fruit is lost.

“It is best to limit your intake of mangoes to about half a mango per day because after that the sugar levels tend to be high for most people. It all depends on what type of diabetes you have. There are some people who are controlling their sugars despite having mangoes while others energize if mangoes are eaten,” he also recommends eating them sliced.

Do not consume mangoes after eating or as a dessert. Eat it as a snack between the main meals. Combine it with proteins like yogurt, milk, and nuts, recommends Dr. Rahul Baxi.

“Irregular blood sugars and elevated potassium levels should be good indications that it should be consumed with caution and only under the supervision of a healthcare professional,” suggests Ojwala Baxi.

Says Dr. Mohan, if the sugar is completely uncontrolled and the sugar levels are already high, one should lower the sugar levels before consuming mangoes.

The best times to eat fruit are after a morning walk, after workouts, and between meals. Once you add mango salad with main meals also by adding salad leaves, cucumber, beans, nuts, seeds and light dressing to get a glimpse of it, the dietician recommends.

“It is best to eat mangoes between meals, as this is when blood sugar levels may not be so high,” says Dr. Mohan.

Experts warn against eating mangoes as a dessert after meals.

Mangoes are a seasonal fruit that everyone should enjoy in moderation, says Ojwala Baxi. For someone who is fond of the king of fruits, they definitely need to play it safe and count the total carbohydrates in the meal to keep their blood sugar in check. Awareness of blood sugar rises after 2 hours of eating it at different times of the day and its forms – cubes and juice with meals, can definitely help diabetics develop skills to get the nutritional benefits of mangoes with flavors. Taste bhi, health bhi!

“If a person with diabetes is consuming mangoes, he/she can reduce the amount of other carbohydrates (such as rice or chapat) consumed, as this will help reduce the total blood sugar. It should be noted that mangoes are a fruit with a lot of nutritional benefits. Unfortunately “It tends to increase sugar levels in diabetic patients, especially those with uncontrolled diabetes. Therefore, it is better to limit the amount of mangoes eaten,” advises Dr. Mohan.

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