Mangoes are one of the best things about Indian summer. The health benefits of mangoes have always been debatable because of their excessive sugar and calorie content which generally overpower the nutritional value of the fruit.
Mangoes are loaded with nutrients, they are rich in fiber, vitamins including vitamin A, vitamin B6, E, K, and C is rich in potassium, magnesium and folate. Mangoes are also rich in antioxidants – can boost your immunity and give you glowing skin, reduce inflammation.
Mangoes being high in sugar and carb content, should diabetics eat mangoes?
Just a plain statement all diabetics know – is to avoid sweets. It isn’t a bad rule when it comes to cakes, pastries, mithai, sugary drinks, etc but it certainly cannot apply to healthy fresh fruits such as mangoes.
Following a healthy diet also means paying attention to how nutrient dense food is, relative to the calories it provides.
Tips for Mango lovers:
- Limit your portion size to not more than 2 slices to ½ a Katori.
- Avoid eating other fruits the day you eat mango.
- Add methi seeds and flaxseeds to your diet.
- Your sugar control and consumption of mangoes is directly proportional.
- If you wish to add mango to your diet, avoid other sources of carbohydrates.
- A big NO for Amrass(mango juice), mango shake.
- Do not club it with any meal, but have it either 2 hours before or after the main meal.
- Compensate by doing more exercise for the extra carbs you are getting.
- Make sure it is adjusted in your calorie/carb consumption for the day
- Have the fruit during the day time, not later than 5 pm
**The solution, therefore, is moderation and portion control. Always consult with your healthcare team as to if you can have mangoes and in what quantity. Also, how do you compensate for the same, and if any alterations in the therapy are required.