Is Mango Good For Diabetes?

Introduction 

Today, diabetes has become a prevalent health issue in the world. For people with diabetes, it is mandatory to maintain their blood glucose at a certain level. Carbohydrates-rich foods with high GI (glycemic index) scores are the main reason for the sudden increase in blood sugar levels. Therefore, we can say the problem is not carbohydrates but the high GI index.

Hence, you don’t have to avoid eating sweet food or fruits completely; you only have to be cautious of the GI of the food you are consuming. But is mango good for diabetes since it is the sweetest fruit among many? Let’s see the details about mangos to know the answer to this question. 

Types of diabetes and their effects

Diabetes is of two types:

  • Type-1 diabetes: This is a hereditary autoimmune disorder.
  • Type-2 diabetes: It develops due to lifestyle imbalance.

Type-2 diabetes is the most commonly observed disorder in people. In this type of diabetes, your body becomes insensitive to insulin.

Diabetes can also lead to skin problems like foot ulcers, darkening of the underarms, and rashes. Moreover,  it slows down the healing process of the body. People who have diabetic often have problems with blood pressure, dental issues, fatigue, etc. That’s why diabetes patients must take extra care of their health.

Nutritional Value of Mango

One cup of mango, approximately 150 grams, contains:

Protein1.4 g
Fats0.6 g
Carbohydrates25 g
Sugars22.5 g
Fibres2.6 g

Apart from this, mango is rich in vitamin C with 67% of the daily value, copper with 20% of the DV, folate with 18% of DV, and vitamin A and E with 10% of DV (Daily value is the value of a nutrient you must consume each day based on a 2000 calorie diet). Moreover, it has a low GI score of just 51. Thus, from all this, mango is among the best fruits for diabetes. However, it should be eaten in a limited quantity.

Pros of Mango for Diabetes Patients

  1. Improves immunity – Mango is a good source of vitamin C and helps boost the body’s immunity. This means it is good for people with diabetes, as they have low immunity due to hyperglycemia.
  2. Cure constipation – Mango has 2.6 grams of fibers, which means it will ease the movement of bowels from your body since fibrous food is considered good for digestion. According to research, people with diabetic are more prone to constipation.
  3. Prevents cardiovascular problems – People who have diabetes and have excess weight are susceptible to heart diseases. Fibre can help prevent this by reducing the composition of triglycerides in the fat person’s body.
  4. Prevents skin problems- Vitamin E is a good nutrient for your skin. It protects the skin from any type of infection and inflammation. People with diabetes easily get skin diseases.
  5. Boost hemoglobin formation – Mango has folate in an impressive amount. It is used to accelerate the formation of blood cells. Apart from this, it helps in the healthy growth and functioning of the cells, which can help the diabetic patient in quick healing.
  6. Low GI – Mango has a low GI, which prevents the blood’s sudden increase in glucose level after you eat it. Thus, it can be helpful for people who have diabetic to maintain their sugar levels.

Thus, from all the above details, you may have got an answer to your question – Is mango good for diabetes?

Cons of a mango

Too much of something is never good. Thus, excess mango consumption, especially in people with diabetes, may cause a serious issue. Therefore, it is good to consume it in a moderate amount.

  1. Since you are aware of the carbohydrate composition of mango, be careful while consuming it, even if it has a low GI. Excess consumption at a time may affect body sugar levels.
  2. Mango can easily lead to weight gain in diabetic patients.
  3. Blood pressure problem in diabetic patients due to increased sugar levels.

Different Ways to Consume Mango

It can be paired with a protein-rich diet like boiled eggs or nuts to balance sugar levels. Also, you can eat it by itself. 

Avoid consuming the juice of mango since it has no fibres.

Conclusion

Mango has a low GI, which means it is safe to be consumed by diabetes patients. It is a good source of vitamins, proteins, and fibres, making it one of the best fruits for diabetes. On the other hand, it has high carbohydrates, calories, and fats. These factors act as a hurdle when it comes to consuming mango by people with diabetes, allowing them to eat it in moderate amounts. So, the answer to the question “Is mango good for diabetes?” is: yes, but in a moderate amount.

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