Synonymous with summers, mango is the fruit of the season, serving as a delicious respite in the scorching heat. While everyone enjoys mangos, diabetics have to think twice before they can even include this summer favorite fruit in their diabetic diet.
But not anymore!
Mangos and Diabetes
Mangos have been identified as a safe fruit for a diabetic diet in a recent study conducted. Since the main purpose of following a diabetes patient food regime is to eliminate excess carb and sugar intake, mangos have been excluded due to their high sugar and complex carbs content. However, the other nutritious elements which make mangos the king of fruits and are now considered beneficial as part of food for diabetics are significant amounts of Vitamins E, K and B complex vitamins (except for Vitamin B12). Mangos, as part of diabetic diet plan, are also high in fibre and contain calcium, potassium and copper. The high fibre content helps restrict the quick absorption of sugars. They also contain some omega-3 and omega-6 fatty acids, though overall, are very low in fat.
According to diabetes experts, in food for diabetics, one serving of fruits during the day should contain 15 grams of carbohydrates – which means about half a cup mango.
Why Mangos are Good for both Diabetics and Non-Diabetics?
Among the various other foods to eat for diabetes, mangos must be made an essential part of food chart for diabetes. While the above mentioned components of mangos are widely known, the lesser known qualities are what make mangos beneficial for diabetics and non-diabetics alike. Mangos contain a substance called mangiferin—which, in addition to anti-inflammatory and anti-viral activities, also can help lower blood sugar levels and strengthen the blood vessels – both factors playing a key role in food for diabetic patient and maintaining the overall health of an individual – especially a diabetic.
As an important part of food for a diabetic person, certain components of mangos have been proven to provide the same cellular constituents as targeted by anti-diabetes drugs. A recent study has even pointed that eating freeze-dried mangos reduced blood sugars in both men and women.
Being rich in vitamin A and C, mangos are loaded with antioxidants which get recycle and can be used to reduce the levels of free radicals – which are major contributing factors for diabetes related complications – the neuropathy, the retinopathy, the damage to blood vessels as well as to the kidneys.
Precautions to Observe
In order to control diabetes and still enjoy the summer treat of mangos, it is advisable to consult one’s nutritionist before including mangos in your diet and to measure your blood glucose levels before and after consuming mangos. Ensure to use a handy and compact smartphone glucometer to conveniently take sugar readings and discuss the required changes in diet and lifestyle with your personalized diabetes educator.