The Role of Mangoes in a Diabetic Diet

The question, "Can I eat mangoes if I have diabetes?" is often asked during the Indian mango season. It's no secret that we all love the king of fruits - the Mango. However, when you're managing diabetes, you may find yourself second-guessing this natural delight. Here's the good news - you can still enjoy mangoes while keeping your blood sugar levels in check.

How Mangoes Impact Blood Sugar Levels

Mangoes contain natural sugar, but that doesn't mean they are off-limits for people who have diabetes. Mangoes have a relatively low glycemic index of 51, which means that they won't significantly raise your blood sugar level as compared to high-glycaemic foods. However, because they are high in natural sugars and carbohydrates, moderation is key.

Portion Control and Timing

Managing your diabetes isn't just about what you eat; it's also about when and how you eat it. For instance, consuming one small to medium-sized mango twice a week during the mango season could be beneficial. This is because mangoes are high in fibre water content vitamins and minerals, which can help slow glucose absorption into the bloodstream. Eating mangoes as a snack between meals rather than as a dessert after meals can also help keep your blood sugar levels stable.

Pairing Mangoes with Protein

Eating mangoes with protein and fat-rich foods such as yoghurt nuts and seeds can also help reduce spikes in your blood sugar levels. This is because protein and fat take longer to digest, thus slowing down the release and absorption of sugar from the mango into your bloodstream.

Individual Factors and Consultation

While many individuals with diabetes can enjoy mangoes without causing harm to their blood sugar control, this may not be true for everyone. Different people can have different responses to the same food depending on their metabolism and stage of diabetes. Therefore, it's best to consult your doctor before adding mangoes to your regular diet, especially if you're on medication.

Enjoying mangoes while managing diabetes is entirely possible. The key is portion control, mindful consumption and regular monitoring of your blood sugar levels. So, go ahead and savour the fruit of the season - just remember to do so sensibly.