Can Diabetics Eat Mangoes? Understanding the Benefits and Limits of This Summer Fruit.

Enas Al-Banna

Tuesday, April 18, 2023 12:00 AM

According to OnlyMyHealth, living with diabetes can be difficult, but that does not mean that one should give up all the delicious foods in life. Moderation is key when it comes to managing blood sugar levels, by making small but meaningful changes. In diet and lifestyle, a diabetic patient can control his health and well-being.

Popular belief suggests that sweet fruits like mangoes should be avoided by people with diabetes. However, according to a nutritionist, diabetics can still enjoy mangoes in moderation due to their high fiber content, which in turn helps in regulating sugar levels.

According to the report, it is essential to understand the limits of the body because each person’s body may react differently to the fructose in mangoes. As a general guide, it is recommended that diabetics consume mangoes in moderation, around 100-150 grams, about three times a week. The amount may vary depending on how well the body is able to regulate the sugars from the mangoes

Benefits of eating mangoes

Besides being sweet and delicious to eat, the fruit:

It contains a lot of fiber that aids digestion

Helps reduce cravings for sweets

It contains a high percentage of beta-carotene, which is converted into vitamin A in the body

It acts as an antioxidant because it is rich in Vitamin C

Fruits that diabetics should eat and avoid

In addition to mangoes, diabetics can generally consume a range of complex carbohydrates. These include:

• whole wheat

• Brown rice

According to research, these foods generally have a low glycemic index (GI), which means that they don’t raise sugar levels as much as higher-glycemic foods. Besides, vegetables and proteins are also great food options that have a low glycemic index and can be incorporated into a diabetic diet.”

For diabetics, the total amount of fruits per day can range between 200-300 grams.

It is necessary to monitor the total amount of food consumed by diabetics. Even foods with a low glycemic index should be eaten in moderation. Monitoring and maintaining a healthy diet is a vital aspect of diabetes management.

lifestyle measures to be taken

Here are some lifestyle measures to take if you have diabetes:

Sugars should be reduced; If necessary, use only coconut sugar

Exercise (40 minutes, five times a week) is a must for regulating your sugars

Eliminate refined flour from the diet

Practice the 4-7-8 breathing technique

Add vegetables for fiber and fruits (200g/day) to regulate cravings for sweets

Ensure that vitamin D levels are in the optimal range