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.