Can diabetics enjoy the king of fruits, mango?

The King of Fruits The mango season has arrived and it is one of the most popular fruits in the world. When it is in front, its taste does not stop.

But there is so much natural sweetness in it that most people are worried whether it is harmful for diabetics or not. Do you have this question in your mind? So find out what medical science has to say about this.

Do you have that question in mind? 

So find out what medical science has to say about this. Fruits rich in nutrients Mango contains a variety of vitamins and minerals that make it a healthy fruit and can also improve blood sugar control. One cup or 165 grams of sliced ​​mango contains 99 calories, 1.4 protein, 0.6 fat, 25 grams starch, 22.5 grams sweetness, 2.6 grams fiber, 67% of daily requirement of vitamin C, 20% of daily requirement of copper, fol ate. 18% of the daily requirement, 10% of the daily requirement of vitamins A and E and 6% of the daily requirement of potassium.

In addition to this, some important elements like magnesium, calcium, phosphorus, iron and zinc are also present in this fruit. 

What are the possible effects on blood sugar? 

More than 90% of the calories in mango are the result of natural sweeteners, which is why it can raise blood sugar levels in diabetics. But the fruit also contains fiber and a variety of antioxidants that help reduce the overall effects of blood sugar.

Fiber slows the absorption of sweeteners into the bloodstream, while its antioxidant content helps reduce the stress caused by high blood sugar levels. This makes it easier for the body to control high levels of starch and stabilize blood sugar levels.

Glycemic index Glycemic Index (GI) 

is a tool that categorizes foods based on their effects on blood sugar. It has scales from zero to 100, zero represents no effect while 100 represents the effect of pure sweetness. Any diet below 55 in this category is considered a good choice for diabetics and mango has a glycemic index number of 51, which technically makes it a low GI food.

But keep in mind that people's psychological reactions to food may vary, although mango may be a healthy choice, but it is important to see how much can be included in the diet.

How to make mango better for diabetics?

If you are diabetic and want to make mango a part of your diet, you can use various methods to prevent high blood sugar levels.

The best way to minimize its effects on blood sugar is to avoid eating too many mangoes at a time.

Foods high in starch or carbohydrates, including mangoes, are likely to raise blood sugar levels, but that doesn't mean they shouldn't be part of the diet. 15 grams of carbohydrates from any diet at a time is not considered harmful and half a cup or 82 grams of chopped mango contains 12.5 grams of carbohydrates. If you are diabetic, eat half a cup or 82 grams of mango at the beginning to see what effect it has on your blood sugar, then you can gradually increase the amount of fruit to find out which amount is better for you. Is.

Another way is to make protein a part of mango. Like fiber, protein is an ingredient that helps prevent blood sugar levels from rising.

Mangoes contain fiber, but not much protein,

 so eating a protein-rich diet with a mango, such as a boiled egg, a slice of cheese, or a handful of nuts, can help keep blood sugar levels from rising. ۔

Just keep in mind that no matter what the diet is, it is better to eat it in moderation and whether you are diabetic or healthy, eating too much mango can do more harm than good.

So make it a habit to eat a certain amount of food while adding a certain amount of protein to it can help improve blood sugar.