No More NO To Mango !

Are you a diabetic? Are Summers making you crave for Mangoes in Diabetic diet??Confused about diabetic diets whether you should include Mango or not?

A Diabetic Diet Solution

A recent study conducted at University of Maryland Medical Center, USA ascertained 45-65 percent of calories in the diabetic diet should come from carbohydrates, making the menu rich in fruits, veggies, whole grains, legumes and fibre rich foods.

The main purpose of any diabetic diet is to keep blood glucose levels under control. Eating the limited amount of carbohydrates at regular intervals each day helps diabetics maintain normal blood sugar levels. Diabetic Diet?advice becomes most effective if the option chosen is “nutrient dense” and rich in fibre.

In past, nutritionists have debated the inclusion of mango in the diabetic diets because researchers stated that carbs present in it were mostly simple sugars that got readily absorbed in the bloodstream in regard to complex carbohydrates.

Studies also stated that 30 per cent of sugar in mango is fruit sugar fructose which is metabolised in the liver and is seen to raise one’s triglyceride levels. Both these facts (now with a solution) made the mango disappear from the plate of diabetics.

Solution for mango lovers?

According to the global dietary guidelines, a single serving of fruit should include 15gm of carbohydrates for diabetics and below 25gm for pre-diabetics. So, 15gm?is an amount one gets from half a small mango translated into half a cup serving of chopped fruit.

Thus, the solution lies in “portion control” and not abstinence.

Why Mango as a Diabetic Diet?

Apart from abundant availability, great taste, and seasonal wholesomeness, mango is an excellent source of vitamin A, C, potassium, copper, magnesium, probiotic fibre and tons of antioxidants. Simultaneously, it works wonders in satiating those sugar cravings.

If eaten twice a week in limited portions suggestively half cup serving of chopped fruit it will do more good than harm. Diabetics may eat mango to avail holistic health purposes:

Promotes skin and eye health

Yellow-coloured pigment lycopene (acts as an antioxidant) and vitamin A in form of beta carotene along with other carotenoids promote skin tightening. They also prevent night blindness and dry eyes caused due to sitting in front of screens for long hours (laptops, mobiles, TVs) promoting good eyesight.

Alkalizes the body aids digestion and helps lose weight

The presence of tartaric acid, malic acid, and citric acid balances the pH of the gut preventing hyperacidity and making the medium alkaline. Enzymes aiding in protein metabolism and probiotic fibre found in mangoes helps in digestion and provide bulk to the stool, thus, cleansing the gut. The fibre makes one feel fuller, curbs overeating and helps in weight loss.

Cures anaemia in women and is a natural aphrodisiac

It is rich in iron, making it a must have during menstruation in women to curb anaemia. It also doubles up as a source of calcium, imparting good bone health in menopausal and pregnant women.

Mango is often called as a “love fruit”. ?As it increases manhood?in men due to rich stores of vitamin E.

Boosts memory and strengthens immunity

Being super rich in glutamine acid, a protein that enhances concentration and boosts memory, it becomes a must have in the diet. Mango also strengthens immunity as it makes it a great bet to fight against seasonal diseases.

Keeps heart healthy and purifies blood

Bursting with vitamin B6 and other vitamins of B-Complex, mango promotes heart health. The presence of pectin and insoluble fibre keeps serum cholesterol levels in check. Potassium present in it regulates blood pressure by balancing body sodium. The Rich amount of copper acting as a cofactor enhances production of RBC’s increasing availability of oxygen to body cells.

Helps fight cancer

The perfect armour against cancer-causing free radicals due to the abundance of antioxidants. Some of the antioxidants are gallic acid, fisetin, quercetin, astragalin present in it. Mango lovers show the lower incidence of breast and prostate cancer. Also, Blood purification factors curb leukaemia (blood cancer) too.

Dear diabetic, mango makes a perfect sumptuous snack, elixir of taste and good health. Don’t hold back from this much-loved fruit.

These summers, enjoy mango lassi, mango smoothie, aam panna, and mango chutney. But stay away from processed mango foods/drinks as?they are full of preservatives and added sugar.

Choose portion size carefully and relish the wholesome goodness of mango, a new super fruit.

Now we know, why mango is truly the “King of Fruits”.


Surbhi Jaiswal Verma

Ms. Surbhi Jaiswal Verma is a trusted Dietitian/Nutritionist in Noida and she has had many happy patients in her 2 years of the journey as a Dietitian/Nutritionist. She has done B.Sc. - Dietetics / Nutrition . Surbhi is currently associated as consultant Dietitian at Max Home Care in Noida and Mitr Hospital, Noida. She also previously with Care on Go. She is specialized in Therapeutic Nutrition and has completed in Food & Nutrition.