What are the health benefits of mango

With the arrival of summer, most of us are just waiting to see when the sweet and juicy mangoes will be available in the market. Mangoes are not only known for their sweet taste, but they are also rich in nutrients.

But on one side, there are those who are forced to stay away from it even if they don't want to because of its sweet taste. Since mangoes are naturally high in sugar, they increase the sugar level as soon as they enter the human body. Therefore, medical experts sometimes advise diabetics and blood sugar patients to avoid eating this fruit.

Do mangoes really cause an increase in diabetes?

The important questions are: do mangoes really cause an increase in diabetes? When should diabetics avoid eating mango, and when can they enjoy it?

We have tried to find the answers to these questions in this article with the help of medical experts, but if you are suffering from disorders like diabetes and blood sugar, then you must consult your doctor before eating mangoes.

Nutritional importance of mango

Mango contains many macro- and micronutrients. They contain carbohydrates, proteins, amino acids, and fiber in large quantities. Apart from this, the micronutrients found in mangoes include calcium, phosphorus, iron, and vitamins A and C. Eating 100 grams of mango provides 60 to 90 grams of calories. Apart from this, mango contains 75 to 85 percent water.

A 100-gram serving of mango contains the following nutrients:

60 grams of calories (energy)

Water: 83 grams

Carbohydrates: 14.98 grams

Protein: 0.82 grams

Fiber: 1.6 grams

Sugars: 13.66 grams

Calcium: 11 mg

Iron: 0.16 mg

Vitamin C: 36.4 mg

After mentioning so many nutrients here, one of the most important things to tell you is that mango does not contain 'cholesterol'.

Does mango raise blood sugar?

"The idea that if you have diabetes, you should not eat mangoes is completely wrong," a diabetes specialist explains. “The sugar present in mangoes is in the form of fructose, but it is important to consume it in limited quantities.”

Apart from this, mango has antioxidant properties. It contains fiber and potassium, which help in digestion, and both of these ingredients help in controlling blood pressure.

Fiber slows down the absorption of sugar from mangoes into the bloodstream and helps the body regulate the flow of carbohydrates and stabilize blood sugar levels.

Mangoes have a similar glycemic index, so mangoes are beneficial if consumed in the right amount. Low-glycemic-index foods are digested and absorbed by the body more slowly than normal, resulting in a gradual rise in blood sugar levels rather than a sudden spike.

What is the glycemic index?

The glycemic index ranks food intake and its effect on blood sugar levels. Its scale ranges from 0 to 100. Where 0 indicates that the food had no effect on the amount of sugar in the body and 100 means an extreme increase in the level of sugar in the body.

Any food with a score of 55 or less is considered safe for the human body and does not raise blood sugar. Mango has a glycemic index of 51, so it is safe to eat and does not increase sugar levels in excess.

But since its digit or number is on the borderline of the glycemic index, people who already suffer from sugar and diabetes problems should be careful.

Considering this index, it can be said that consumption of pineapple, watermelon, potatoes, and bread can increase sugar immediately

How much mango should you eat if you have diabetes?

According to a research paper titled 'Mango and Diabetes' by researchers, people with diabetes should not stop eating mangoes but should use them carefully as advised by the doctor.

In this regard, studies by doctors and researchers show that if mango is eaten carefully, it is unlikely to cause diabetes and high blood sugar. Eating too many mangoes at a time should be avoided, and small amounts of mangoes are not harmful for you.

A person can eat 100 to 150 grams of mangoes daily, or 50 to 50 grams of mangoes at three different times a day. A person's blood sugar is high after eating food, and eating mangoes can increase the sugar level further. So, don't eat mango with staple foods. It is recommended to eat mangoes between meals.

Research further suggests that to lower the glycemic index of mangoes, they should be eaten with other fiber-rich foods such as salads, pulses, and cereals. The more fiber in the body, the slower the digestion process. Slow digestion will make you feel fuller. Also, fiber will not raise blood sugar levels as quickly.

When a mango is eaten, a person eats one mango, but when its juice or milkshake is made, 2 or 3 mangoes are used, and it does not stop there; sugar is also used in it, and due to this, sugar increases. Therefore, it is beneficial to cut fruits that are likely to increase sugar levels.

Conclusion

Mango contains many nutrients, carbohydrates, proteins, amino acids, and fiber in large quantities. The micronutrients found in mangoes include calcium, phosphorus, iron, and vitamins A and C, but mangoes do not contain "cholesterol." Eating 100 grams of mango provides 60 to 90 grams of calories. Apart from this, mango contains 75 to 85 percent water. Mango has a glycemic index of 51, so it is safe to eat and does not increase sugar levels in excess. So, people suffering from diabetes can eat mango in moderation.