Eating Mangoes with Diabetes: 5 Rules to Control Blood Sugar
As a diabetic patient, you may have been told to avoid ripe mangoes due to their high sugar content. However, with the right approach, mangoes can actually be a beneficial addition to your diet. Here are five rules to follow when eating mangoes to help control your blood sugar.
1. Portion Control is Key
While mangoes are a sweet fruit, the glycemic index and glycemic load are not as high as you might think. A 100g serving of ripe mango has a glycemic index of 56 and a glycemic load of 9. This means that as long as you stick to a reasonable portion, mangoes can be safely incorporated into your diet.
The recommended serving size for diabetic patients is around 75g or half a medium mango. By limiting your intake, you can enjoy the delicious taste and nutritional benefits of mangoes without causing a significant spike in your blood sugar levels.
2. Leverage the Power of Antioxidants
One of the key advantages of mangoes for diabetic patients is their impressive antioxidant profile. Mangoes are rich in a special antioxidant called Mangiferin, which is considered a “super antioxidant” due to its potency.
Mangiferin is more effective than vitamins C and E in reducing insulin resistance and controlling blood sugar levels. It also has anti-inflammatory properties that can help manage other diabetes-related complications, such as kidney disease and arthritis.
3. Manage Kidney and Arthritis Risks
Diabetic patients are more prone to developing kidney disease and arthritis. The good news is that mangoes can help address these issues as well.
Ripe mangoes are a rich source of magnesium and potassium, which are essential for maintaining healthy kidney function and reducing the risk of arthritis. Additionally, the antioxidants in mangoes can help reduce inflammation, further alleviating the symptoms of arthritis.
4. Protect Your Eyes
Diabetic patients are also at a higher risk of eye problems, including vision loss and blindness. Mangoes contain two powerful antioxidants, lutein and zeaxanthin, which can help protect your eyes.
These antioxidants accumulate in the skin and act as a natural sunblock, shielding your eyes from harmful light exposure. This can help prevent or delay the onset of diabetic eye complications.
5. Embrace the Variety
While the traditional Bengali mango may not be the most suitable choice for diabetic patients, there are many other mango varieties that can be enjoyed. Seek out varieties with lower sugar content, such as the Alphonso or Kesar mangoes, and incorporate them into your diet in moderation.
Savor Ripe Mangoes Safely: A Diabetic’s Guide
Rule 1: Portion Control
Diabetic patients can safely consume up to 75 grams of ripe mango, three times a week.
It’s important to avoid exceeding 100 grams, as overripe mangoes contain more amylase enzyme, which can cause a spike in blood sugar levels.
Rule 2: Mango Soup – A Diabetes-Friendly Dish
Creating a savory mango soup is a great option for diabetic individuals.
In addition to the ripe mangoes, the soup includes ingredients like onions, coconut, raw chili, curry leaves, and fenugreek seeds.
This combination helps to lower the glycemic index of the dish, resulting in a much smaller impact on blood sugar levels compared to eating mango alone.
Rule 3: Mango and Chickpea Salad – A Balanced Approach
Combining ripe mangoes with chickpeas, onions, capsicum, pumpkin seeds, patilebu, orange, and a dash of pepper and salt can make a delightful and diabetes-friendly salad.
The fiber-rich chickpeas and other ingredients help to balance the glycemic load, preventing a significant increase in blood sugar levels.
Pairing Mangoes with the Right Fruits
When combining ripe mangoes with other fruits, it’s crucial to choose wisely.
Avoid pairing mangoes with high-glycemic fruits like kiwi, grapes, banana, jackfruit, lychee, apple, pear, watermelon, and pineapple.
Instead, opt for lower-glycemic fruits like guava, cucumber, and strawberries, which can help control the glycemic impact of mangoes.
Mango and Nuts: A Beneficial Combination
Diabetic individuals can safely enjoy ripe mangoes with nuts, such as almonds.
While mangoes may initially increase blood sugar levels, the addition of nuts can help regulate this effect, making it a beneficial combination for diabetes management.
Pairing Ripe Mangoes Wisely: A Diabetes-Friendly Approach
Fruits to Avoid with Ripe Mangoes
Diabetic individuals should refrain from eating ripe mangoes with high-glycemic fruits such as kiwi, grapes, banana, jackfruit, lychee, apple, pear, watermelon, and pineapple.
These combinations can lead to a significant increase in blood sugar levels, making it challenging to manage diabetes.
Recommended Fruit Pairings for Ripe Mangoes
1. Guava
Guava is considered a diabetes-friendly fruit due to its high fiber content.
Consuming guava alongside ripe mangoes can help control the glycemic impact of the mangoes, as the fiber helps regulate insulin resistance and provides valuable vitamin C.
2. Cucumber
Cucumber is an excellent choice to pair with ripe mangoes, as it is 96% water and has a very low glycemic index.
Combining cucumber with mango will not significantly increase the overall glucose load.
3. Strawberries
Strawberries are another diabetes-friendly fruit that can be enjoyed with ripe mangoes.
The antioxidants in strawberries can help mitigate the blood sugar-raising effects of mangoes, making this combination beneficial for diabetes management.
4.Nut Pairing: Almonds
Diabetic individuals can safely consume ripe mangoes along with almonds.
While mangoes may initially increase blood sugar levels, the addition of almonds can help regulate this effect, making it a favorable combination for diabetes control.
By carefully selecting the right fruit and nut pairings, diabetic individuals can savor the delightful taste of ripe mangoes while effectively managing their blood sugar levels. This approach helps to balance the glycemic load and provide additional health benefits through the complementary nutritional properties of the combined foods.
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