Bong Long Reader

Uncover the facts about mangoes and diabetes to make safe and healthy food choices.

➤Yes, Mangoes Can Be Eaten in Moderation:
Despite their natural sweetness, mangoes can be safely consumed by diabetics in small portions as part of a balanced diet.
➤Mangoes Contain Natural Sugars:
Mangoes have fructose and glucose, but these are naturally occurring sugars, not refined or added, and are less harmful when consumed in moderation.
➤Low to Medium Glycemic Index (GI):
With a GI between 51 and 60, mangoes fall into the moderate range, meaning they won’t cause drastic blood sugar spikes if eaten wisely.
➤Rich in Fiber Helps Manage Blood Sugar:
The fiber content in mangoes slows digestion and reduces the speed of sugar absorption, helping to prevent sharp rises in blood glucose levels.
➤Portion Control is Crucial:
Diabetics should limit mango intake to ½ cup of diced mango or a few slices, ensuring sugar levels remain within healthy ranges.
➤Pairing Mango with Protein or Healthy Fat Helps:
Combine mango with nuts, Greek yogurt, or seeds to help balance the blood sugar response by slowing carbohydrate absorption.
➤Packed with Essential Nutrients:
Mangoes are rich in vitamin C, vitamin A, and antioxidants, supporting immunity, eye health, and cellular repair—important for diabetics.
➤Avoid Mango Juices and Processed Products:
Diabetics should steer clear of mango juice, dried mango, or canned varieties, which often contain added sugars and lack fiber.
➤Monitor Blood Sugar Response:
Everyone reacts differently—diabetics should track their blood sugar before and after eating mango to understand how their body responds.
➤Consult a Healthcare Professional:
It’s always best to consult a doctor or dietitian before adding mangoes to a diabetic meal plan, especially for those with uncontrolled blood sugar.