When you have diabetes, you should eat and do not eat what fruits, how to eat, how much to eat to both control blood sugar and not being deficient in nutrients, not everyone knows. Fruits are healthy, but not all are suitable for diabetes. Therefore, Diabetics need to be careful when choosing fruits to eat every day. Mango has a higher sugar content than many other fruits, so can Diabetics eat Mangoes? What should be paid attention to ripe or green Mangoes?.
Mangoes are high in calories, people with diabetes may wonder when choosing to eat this fruit because they do not know that eating mangoes can increase blood sugar or not? Let’s find out if Diabetics can eat Mango? What are the health effects when they eat Mangoes?.
1. Health Benefits of Mango
Mangoes are one of the tropical fruits that are loved by many people in terms of taste as well as value of health benefits.
It provides many nutrients, in 1 cup of Mango (165g) provides 100 calories, 25g carbohydrate, vitamin A (25% of daily requirement), 75% of vitamin C requirement in the body, in addition to contain large amounts of vitamins like B6, E, K, rich in potassium, magnesium and phosphorus folate, … It also contains about 3g of fiber and almost no sodium. The sugar in a Mango is a fast energy booster. Green Mangoes have less vitamin A and more vitamin C.
The health benefits of Mango:
Mangoes are rich in vitamin A, which is important for eye health. In addition, mangoes also contain antioxidants zeaxanthin and lutein that help protect the eyes under ultraviolet rays of sunlight or other high-energy light waves.
A small serving of Mango can provide 3g of fiber, which significantly reduces the risk of developing cardiovascular disease. According to many scientific studies, every 7 grams of fiber intake can reduce the risk of cardiovascular disease by up to 9%.
Aids in digestion
Fiber also helps the digestive system to be healthy and prevents constipation.
Improve memory and focus
Mango contains vitamin B6, which is good for the brain, improves memory, concentration, promotes cognition, and prevents Alzheimer’s disease.
Prevention of cancer
Mango also contains soluble pectin which helps to prevent the formation of cancer cells. In addition, vitamin C helps fight free radicals that damage cells, reducing the risk of cancer.
Prevent fetal defects
A single serving of fresh mango provides 71 mcg of folic acid, a nutrient important for pregnant women, reducing the risk of birth defects in a baby after birth. In addition, other mango minerals have many beneficial effects on pregnant women.
Support weight loss
It helps control appetite, reduce the level of glucose and cholesterol in the blood, effectively support those who are on a weight loss diet.
Vitamin C in mango supports collagen production, helping to keep skin young and beautiful. Oxidants such as zeaxanthin and lutein help protect the skin against the effects of UV rays.
Mangoes are a fruit that is rich in nutrients and minerals, and therefore has a number of health benefits. Those help reduce high cholesterol, reduce acne, improve eye health, stimulate sexual health, reduce acidity, improve heart health, prevent stroke …
2. Can Diabetics eat Mango?
Mangoes contain natural sugars (glucose and fructose), eating them can raise blood sugar. If you are wondering if diabetics can eat mangoes, let us help you answer that question.
Mangoes are a better choice for patients than simple carbohydrates, sugary drinks or processed foods because mangos are rich in fiber, containing fats like omega-3 and omega-6 fatty acids and protein, slows the release of glucose in the blood.
People with diabetes often worry about the amount of sugar in fruit and do not know which fruits to add in their diet, which ones to avoid or how much fruit to eat without increasing blood sugar. Mangoes are higher in sugar than many other fruits, but that doesn’t mean diabetics should not eat them. If a fruit has a lower amount of carbohydrates or sugar, it usually means that the patient can consume more of those fruits but that does not mean the patient can not consume fruits with higher carbohydrate content.
Mangoes contain natural sugars (glucose and fructose), eating Mangoes can raise blood sugar for diabetics. However, the American Diabetes Association (ADA) has confirmed that people with diabetes can eat Mangoes. According to many experts, eating mangoes every day can control, even lower blood sugar. A study done at the University of Oklahoma (USA) revealed that eating mango helps to reduce insulin resistance and improve the body’s ability to tolerate glucose.
The Glycemic Index (GI) of Mango is 51. They are classified as low GI foods. Therefore, eating them according to a reasonable diet brings high nutrition and even lowers blood sugar levels of Diabetics. Experts revealed that mangoes are rich in fiber. Fiber slows the body’s absorption of sugar into the bloodstream. It helps keep blood sugar levels under control for diabetics and those wanting to lose weight.
It’s a pity to ignore this nutritious fruit. Nutrition experts said mangoes contain high amounts of fiber, vitamins (vitamins A, C, B6, E, K), rich in potassium, magnesium, and folate. These are important substances in diabetes treatment. In addition, they also provide energy, nutrition, antioxidants, beautiful skin and increase the body’s resistance.
Therefore, the Mango is still a healthy food choice for people with diabetes, who are trying to control their blood sugar.
So is there any type of mango that can be eaten, should we eat green mango or ripe mango?
3. Diabetics should eat Ripe Mango or Green Ones?
You know that Diabetics can eat Mangoes?. So choose ripe Mango or green Mango for people with diabetes?. Ripe mangoes have a greater amount of sugar than green mangoes. The Glycemic Index of ripe Mangoes is higher than that of green Mangoes and can quickly increase blood sugar, so diabetics must be very careful, eat the right diet, do not eat over-ripe mangoes.
Mango is a food with low GI (GI 51), but the sugar content of Mango is high (14.1g / 100 g), if you eat 100g of Mango, the blood sugar load of ones is 12.8 (While 100 g of watermelon has a sugar content of 2.3 g and a glycemic load of only 1.65). So if we eat mango uncontrollably, we put a large amount of sugar into the body.
To get a reasonable diet, Diabetics need to consult doctors and health care professionals. Therefore, the diet using mango should be carefully consulted before applying so as not to increase blood sugar.
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4. How much can Diabetics eat?
To get a reasonable diet, Diabetics need to consult Doctors and health care professionals. Therefore, the diet using Mango should be carefully consulted before applying so as not to increase blood sugar.
The value of Mango fruit for human health is too clear. So the most essential thing is how to get the most suitable diet, for this fruit to promote the effects of human health, especially Diabetics.
One cup of Mango can contain 25g of carbohydrates, which is about 10g higher than the prescribed amount of fruit for Diabetics. Therefore, the patient can use ½ cup of Mango to best absorb the nutrients contained in this fruit without affecting their health as well as the treatment of their disease.
In Mango contains natural sugar, which is the only culprit for people with diabetes. Therefore, many experts recommend that diabetics should follow a certain regime, depending on the disease status and the location of each person. Each meal, people with diabetes can consume 45-60g carbohydrates, while a Mango contains about 15-20g carbohydrates.
So to balance the amount of carbohydrates in the meal, each meal you should only eat about 1/2 small Mango or half a cup of chopped ripe Mango. You should eat more green or unripe Mango, it is lower sugar to control your blood sugar. Experts recommend that, Mangoes should only be eaten during the day and should not be eaten continuously for a long time.
If you want to add Mangoes to your diet, you should limit eating other foods rich in carbohydrates such as rice, noodles, cakes, …
Also, try combining Mangoes with protein foods like a boiled egg, a piece of cheese or some nuts … Because like fiber, protein can help reduce blood sugar when eaten. with foods rich in carbohydrates like Mangoes.
5. Who should not eat?
As above, you understand that Diabetics should eat Mangoes? Mango is a nutritious fruit and rich in vitamins and minerals. However, not everyone should eat mangoes. Because mangoes are not good for the following people:
- People with diabetes with allergies: Urushiol commonly found in mango peels can cause allergies to those who are sensitive to it. Common manifestations: skin rash (especially the lips, around the mouth), itching, peeling skin, may be swelling, difficulty breathing, …
- People with diabetes along with asthma: Mango contains allergens. This can make asthma worse.
- People with diabetes with skin complications or with skin problems: These people should not eat mangoes. Because it can worsen their illness.
- Diabetics with kidney complications: Studies have shown that eating mangoes can harm the kidneys. So people with kidney disease should not eat them.
- People are hungry: The sourness of mango will stimulate the body to increase secretion of stomach acid. Therefore, eating mangoes on an empty stomach can cause stomach upset, stomach ulcers or other intestinal diseases …
If you fall into one of the above situations, then be careful when eating mangoes. Protect yourself, protect your health.
In short, should Diabetics eat mango?. It is a healthy fruit. Even if you have diabetes, you can absolutely eat mangoes, including ripe mangoes and green mangoes. As long as you keep your diet in moderation and fit with your situation.
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