KONTAN.CO.ID – JAKARTA. Mango, a fruit that contains vitamins and nutrients that are good for health. However, can diabetics eat mangoes?
Who is not familiar with mango. This one fruit is quite popular with the people of the country.
Quoting from Food.NDTV.com, mangoes contain enzymes that help break down and digest protein and fiber. Not only that, the fiber in mangoes can reduce the risk of colon cancer and heart disease.
However, mango is considered an unfriendly fruit for diabetics. This is because mangoes are high in sugar and carbohydrates.
Is it true that mangoes are not good for diabetics?
Research conducted at the Federation of American Societies for Experimental Biology (FASEB), consuming mangoes every day can control and lower blood sugar levels.
Another study conducted at the University of Oklahoma revealed that mango consumption can help reduce insulin resistance and improve glucose tolerance in diabetics.
Even the American Diabetes Association also recommends mango into the list of fruits that can be consumed by diabetics.
According to them, fruits can be eaten as a substitute for other carbohydrate sources such as starch, grains, or dairy products.
Experts say mango’s relationship with diabetics
Lokendra Tomar, Weight Loss Clinic, New Delhi says diabetics should avoid mangoes. To manage diabetes, sufferers must follow a low-carb diet.
Just so you know, mango is a fruit that contains high carbohydrates. In 100 grams of mango contains about 20 grams of carbohydrates.
Diabetics are advised to consume no more than 100 grams of carbohydrates per day.
So, if you want to eat mangoes then you should avoid consuming other carbohydrates.
“I would recommend diabetics to eat mangoes according to the intensity of the problem. If the sugar levels are high then I would not recommend. If the sugar levels are within normal limits it is okay to eat mangoes occasionally,” said Dr Anju Sood, Nutritionist from Bangalore.
Dr Anju also agrees not to combine mango consumption with other types of carbohydrates.
Dietitian Jasleen Kaur from Just Diet Clinic in New Delhi explains the main goal of diabetics is to keep blood glucose levels under control.
Carbohydrates stored in fruits, vegetables, and grains, as well as processed foods made with added sugar have a greater influence on blood glucose than protein or fat.
Eating a limited amount of carbohydrates at regular times on a regular basis can help to maintain normal blood sugar levels.
Large portions of mango or other fruit can increase blood sugar levels. So you can eat mangoes in small portions.
Dr. Sanjay Kalra, Consultant Endocrinologist, Bharti Hospital in Karnal said the diabetes diet aims to keep blood glucose levels under control.
The sugar content in mangoes is easily absorbed in the bloodstream when compared to complex carbohydrates. Research says about 30% of the sugar content in mangoes is fructose fruit sugar. This means that the metabolism in the liver can increase triglyceride levels.
This is what makes mangoes included in the list of fruits that are safe for diabetics to consume.
However, if you want to eat mangoes, you should eat them in controlled portions and not process them into juice. Because mango juice contains more concentrated sugar.