It is summer, the season of the king of fruits. While everyone craves for some juicy mangoes, for people managing diabetes, this delight comes with its share of dilemmas. It is crucial to be mindful of what you eat, especially when it comes to fruits that are sweeter in taste. But worry not, experts have a solution. There are certain precautions you can follow and still enjoy this delicious fruit without compromising your health. Delhi based dietician Avni Kaul explains that people with diabetes may enjoy mangoes in moderation as part of a balanced diet. “Opting for a pre-mango snack rich in fiber, healthy fats, and lean protein is beneficial in maintaining satiety,” says Kaul.
Reduce carbs, consume fiber-rich meal before consuming mangoes
Since mangoes are naturally high in sugar and can affect blood glucose levels, it is essential for people with diabetes to monitor their intake. Dr Richa Chaturvedi, senior consultant in Endocrinology at Indraprastha Apollo Hospitals, New Delhi suggests eating your meal (fiber-rich) first, then consuming a mango, instead of starting with the mango right away. Since fiber keeps you full, one can avoid overeating mangoes.
For a person with diabetes, consuming a balanced meal that includes protein or fiber-rich foods before enjoying mango can help mitigate its impact on blood sugar levels. “Fiber-rich foods like whole grains, vegetables, or nuts can slow down the absorption of sugar from the mango, preventing rapid spikes in blood glucose,” says Bangalore based nutritionist Palak Punamiya. Agreeing with her, Dr Gurulakshmi Moorthy, consultant endocrinologist, Gleneagles hospitals Chennai, explains that it is important to eat light, as a heavy meal before consuming mangoes can cause a spike in sugar levels.
Time it right
“Allowing a gap of about 30 to 60 minutes between the fiber-rich meal and eating mango is beneficial,” says Kaul. Agreeing, Dr Moorthy cautions not to consume mangoes at night and go to sleep because the blood sugar levels may spike throughout the night. “So, eat it after lunch or breakfast , and not post dinner. Apart from this, taking a walk after consuming mangoes can help burn calories,” says Dr Moorthy.
Moderation is the key for people with diabetes
Dr Moorthy adds that one can substitute a roti/chapati or rice for a mango and include it in a meal. “For instance, reduce the amount of rice and include two-third cup of Mango,” Dr Moorthy adds. While the size of a mango slice differs with the variety and size of the mangoes, doctors mention that Mango consumption should not be beyond two third of a cup, which is not more than one serving.
According to Kaul, portion control is key. “One serving of mango intake is equated with about 15 grams of carbohydrates,” says Kaul. Prioritizing smaller-sized mangoes and those with a more balanced flavor profile can help manage blood sugar levels more effectively.
One can have mangoes along with nuts, seeds, or some avocados, so that sugars don’t spike easily. Choosing Indian mango varieties with lower glycemic indexes (GI) can be a better option. “Varieties like Langra and Totapuri tend to have a lower GI compared to sweeter varieties like Alphonso,” says Kaul.
Precautions to take
- Check your sugar levels about two hours after consuming mangoes.
- It is important to never combine more than one fruit at once.
- Avoid milkshakes or juices with sugar or milk as they add extra calories.
- Avoid mangoes after consuming sweets. When you consume a fruit, make it your dessert.
- Always consult your doctor before consuming mangoes, especially if you are on insulin or have uncontrolled blood sugar levels.
Takeaways
People with diabetes need not boycott their craving for mangoes during the summer but can modify their diet to accommodate a slice of mango. Opting for a pre-mango snack rich in fiber, healthy fats, and lean protein is beneficial in maintaining satiety. Limit your mango intake to not more than two-thirds of a cup. Mangoes are not to be consumed post dinner, but can be coupled with breakfast or lunch. Portion control is a must.
