Written by: Deepa Sarkar
Can you eat mangoes if you have diabetes? Yes, but moderation is key.
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Mangoes have natural sugars, but they also offer fiber and essential nutrients that can support your health, if eaten wisely. Let's explore more about it.
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Mangoes do possess natural sugars; however, with a medium glycemic index (GI 51-56), the sugar levels are not driven to a peak very quickly if consumed in moderation.
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Mangoes are rich in fiber, which slows down sugar absorption, contributes to prolonged satiety, and enhances digestion; what more can a diabetic ask for?
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The fruit contains mangiferin, a powerful antioxidant that fights inflammation and may help protect your cells against diabetes-related damage.
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Mangoes are high in Vitamin C, A, and folate, promoting immune function, vision, and cell repair, all vital for diabetes health.
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Limit yourself to ½ cup (80-100g approximately) of mangoes. Do not over indulge on them, or combine them with other high-carb foods if you wish to stay safe.
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Balance mango with proteins or healthy fats like nuts or yogurt. This combo slows sugar release and prevents sudden spikes.
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Processed mango juices, canned mango, and desserts with added sugars should be avoided. Go for fresh fruit in a measured way.
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As a diabetic, you can eat mangoes but keep a watchful eye on portion size, eat sensible combos, and keep checking your sugar levels.
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