Mangoes can be enjoyed by people with diabetes, but it’s important to consume them in moderation and consider their impact on blood sugar levels. Here are a few things to keep in mind:
- Portion control: Mangoes are relatively high in natural sugars, primarily fructose. Therefore, it’s important to eat them in moderation to prevent a sudden spike in blood sugar levels. Stick to a reasonable portion size, typically around one cup or less, and balance it with other low-glycemic foods.
- Glycemic index/load: The glycemic index (GI) is a measure of how quickly a carbohydrate-containing food raises blood sugar levels. While mangoes have a medium GI, their glycemic load (GL) is relatively low due to their high fiber content. This means that the impact of mangoes on blood sugar may be somewhat mitigated by the fiber.
- Timing and pairing: It’s generally recommended to consume mangoes as part of a well-balanced meal that includes protein, healthy fats, and fiber. Combining mangoes with other foods can slow down the digestion and absorption of carbohydrates, which can help regulate blood sugar levels.
- Individual considerations: Every person’s response to different foods can vary. It’s essential to monitor your blood sugar levels and consult with a healthcare professional, such as a registered dietitian or your primary care doctor, who can provide personalized guidance based on your specific health needs and medical history.
Remember, managing diabetes involves maintaining a balanced diet, regular physical activity, and monitoring blood sugar levels. Consulting with a healthcare professional is crucial to developing an appropriate meal plan that suits your unique needs.
