Mango is currently in season and many people are savouring the delights, either by eating it whole, juicing or combining it with other fruits to make smoothie.
Mango is good because it is rich in Vitamins A, C, K, potassium, Beta-carotene, folate, choline and magnesium. According to online portal WebMD, one medium-sized mango contains:
- Calories: 202
- Protein: 3 grams
- Fat: 1 gram
- Carbohydrates: 50 grams
- Fiber: 5 grams
- Sugar: 45 grams
Mango and diabetics
Nutritionists say although a whole mango contains 45 grams of sugar, someone living with diabetes can still eat it.
“As long as you are within your total calorie limit, consuming one or even two mangoes a day is fine,” says nutritionist Bawri, who also advises diabetic patients to avoid juices but to rather eat mango with the pulp, as it has fibre which reduces the amount of sugar consumed.
Some experts differ with Bawri, warning that even though mango has a low Glycemic Index of 56, diabetics should consume it in moderation. “Four medium slices of mango have 15 grams of carbohydrates in them. So, for diabetics, you can limit the portion size and can consume one slice once every four days,” another nutritionist Sherly, says.
Experts note that most of the calories in mango come from sugar, giving this fruit the potential to raise blood sugar levels — a particular concern for people with diabetes.
“That said, mango can still be a healthy food choice for people trying to improve blood sugar control,” they agree.
As good as mango is, however, nutritionists warn that it is better eaten in the day and not at a time that is very close to bed time.
Studies suggest that the fruit can be beneficial for people with diabetes, considering that mangoes have phytochemicals that may suppress fat cells. Mango also promotes good digestion and relieves constipation, they said.
When do you eat mango?
“You can eat mango as a snack at 11am or at 4pm independently as fruit,” nutritionists say. This is even as gut health expert and nutritionist, Avanti Deshpaande, dissuades people from eating mango late at night
“It is quite dangerous for your blood sugar levels. Avoid having mango in late night after dinner because that’s how the insulin spike will happen,” Avanti advises.
Different ways to eat mangoes
- As a whole fruit as a mid-meal snack
- During breakfast – as a fruit, yogurt parfait, smoothies
- As a fruit in salads or make interesting dressing with mango