It is the season of mangoes. Goa’s much loved mango, the Mancurad, is now available in the market but priced at Rs. 1,500 a dozen which is still beyond the reach of the common man. But, as is normal, the price of the fruit will come down over the coming days. Often referred to as “the king of fruits,” mango (Mangifera indica) is one of the most loved tropical fruits in the world. It’s prized for its bright yellow flesh and unique, sweet flavour.
Mangoes are loaded with a variety of essential vitamins and minerals, making them a nutritious addition to almost any diet. However, given that mangoes contain natural sugar many people wonder whether they’re appropriate for people with diabetes. Diabetes is a disease that occurs when your blood glucose, also called blood sugar, is too high. Blood glucose is your main source of energy and comes from the food you eat. Insulin, a hormone made by the pancreas, helps glucose from food get into your cells to be used for energy. Sometimes the body doesn’t make enough, or any insulin or doesn’t use insulin well. Glucose then stays in the blood and doesn’t reach the cells. Over time, having too much glucose in the blood can cause health problems.
Although diabetes has no cure, one can take steps to manage the disease and stay healthy. Over 90% of the calories in mango come from sugar, which is why it may contribute to increased blood sugar in people with diabetes. Yet, this fruit also contains fiber and various antioxidants, both of which play a role in minimizing its overall blood sugar impact. Much like fiber, protein can help minimize blood sugar spikes when eaten alongside high carbohydrate foods like mango.
Mango naturally contains fiber but isn’t particularly high in protein. Therefore, adding a protein source may result in a lower rise in blood sugar than if the fruit is eaten by itself. Practicing moderation, monitoring portion sizes, and pairing this tropical fruit with protein-rich foods are simple techniques to improve the blood sugar response if one plans to include mango in the diet.
