Mangoes, with their juicy sweetness and tropical allure, are a beloved fruit worldwide. However, for individuals managing diabetes, the thought of indulging in this fruit can bring about a wave of uncertainty. The question looms:

Can people with diabetes eat mangoes?

The answer isn't a simple yes or no. Like most fruits, mangoes contain natural sugars, primarily fructose. For diabetics, managing sugar intake is crucial to controlling blood glucose levels. However, this doesn't mean mangoes are entirely off the table.

The glycemic index (GI) of mangoes is moderate, ranging from 41 to 60, depending on the variety and ripeness. This means that mangoes can cause a gradual increase in blood sugar levels compared to high-GI foods. Additionally, mangoes are rich in fiber, which helps slow down the absorption of sugars and can aid in blood sugar control.

Portion control is key when it comes to mangoes and diabetes. Its preferred to eat a mango (limited amount) or any fruit on its own instead of a complete meal. The reason being a fruit passes the stomach faster than the cooked meal. Adding mango to a meal can increase glycemic load of the meal.

What is the best time to eat mango?

The timing of consumption can also impact blood sugar levels. The safest way to eat a mango is 15-20 minutes before workout be it morning or evening. Quantity can be 100-150 gm. 

It's also essential to consider individual blood sugar responses. While some diabetics may tolerate mangoes well, others may experience significant spikes. Monitoring blood sugar levels after consuming mangoes can help determine how they affect your body personally.  It's always important to calculate how much mango and how many times can one eat with close discussion with the dietitian.

In conclusion, mangoes can be included in a diabetic diet, but moderation and mindful consumption are key. Consulting with a healthcare provider or a dietitian can provide personalized guidance on incorporating mangoes into a diabetic meal plan. With proper portion control and monitoring, mangoes can be enjoyed as a sweet and nutritious treat for individuals managing diabetes.

FFD special Advice

According to FFD, individuals with diabetes can enjoy aamras and mangoes. However, they should be cautious and avoid adding sugar to the aamras. It's also advised not to consume aamras with cooked food, as combining fruits with cooked grains can lead to a spike in blood sugar levels. It's recommended to avoid Kairi Panna, which is made from raw mangoes with a high sugar content.

Diabetics... Do not fear mangoes, consume them judiciously!

FAQ's

• Are mangoes safe for diabetics to eat?
  Yes, diabetics can eat mangoes in moderation. It's important to monitor portion sizes and consider their impact on blood sugar levels.

• What is the glycemic index of mangoes?
  Mangoes have a moderate glycemic index (GI) of about 51, meaning they can raise blood sugar but are less likely to cause rapid spikes when consumed in moderation.

• How can diabetics include mangoes in their diet?
  Diabetics can enjoy mangoes by pairing them with protein or healthy fats, like yogurt or nuts, and incorporating them into meals rather than eating them alone.