Can a diabetic eat Mangoes?
Mangoes are generally high in carbs or sugars and can cause blood sugar spikes. However, a diabetic can eat mangoes in small quantity. Eating mangoes in small quantity may not cause serious spikes in blood sugar levels. A useful tip for a diabetic to eat mangoes is to avoid other sources of carbs or sugars when you eat mangoes. For example, when you eat mangoes, you can cut your rice or wheat portion size while keeping mango portion moderate.
Which sugars are present in Mangoes?
Mangoes contain sugars such as glucose, fructose and sucrose. Sugars make up about 15% of mango pulp or flesh. Your body can generally digest these sugars well. Of these, glucose generally causes spikes in blood sugar levels but mangoes have low levels of glucose. Mango naturally contains sugar, but it also provides dietary fiber, which can slow down how quickly sugar enters the bloodstream.
Do mangoes have low glycaemic index? Experts consider any food with glycaemic index lower than 55 as low GI foods. Low GI foods are diabetic friendly diet. Mangoes have a glycaemic index of 51. So, we can say mangoes are low GI food. This means eating mangoes may not cause quick and serious spikes in blood sugar levels. Since Mangoes can impact blood sugar depending on portion size and context, having clear diet guidance for diabetics can help put fruits like Mango into the right place in your overall eating pattern.
Do Mangoes cause spikes in blood sugar levels?
Foods that are high in sugar can cause spikes in blood sugar levels. Does Mango have a lot of sugar? Yes, mangoes are high in sugar. For example, one full mango gives you around 45 gm sugar. However, experts say natural sugars may not cause serious spikes in blood sugar levels. The effect of Mango on blood sugar can vary depending on how much is eaten and what it is eaten with. Smaller portions, especially when eaten as part of a balanced meal, may have a gentler impact than eating a large amount on its own. Any increase in blood sugar levels due to eating mangoes can also come down soon. However, you should be careful with any mango products that can have added sugar. Added sugar is more harmful than natural sugar for your blood sugar levels. Moreover, mangoes are rich in fibre and other nutrients which are good for you.
