Can You Eat Mangoes with PCOS?
Due to mango high sugar content, many of our mango buyers who suffer from PCOS have been advised to avoid certain fruits, particularly tropical ones such as pineapple, apricot, banana, and mango.
As a mango seller, it is disheartening to see my clients being discouraged from choosing fruit as a healthy snack due to such misconceptions.
If you have been frustrated by the messages telling you to avoid certain fruits commonly found in Indian food, you are not alone.
Knowing which fruits are good for you and which ones to avoid can be confusing.
This blog post is here to help clear up any confusion.
We will discuss the benefits of mango for PCOS, including its high sugar content, and provide suggestions for incorporating it into a PCOS-friendly meal plan.
PCOS: What You Need to Know About This Hormonal Disorder
PCOS, or polycystic ovary syndrome, is a common hormonal disorder that affects 1 in 10 women of reproductive age.
PCOS can cause various symptoms, including irregular periods, weight gain, acne, and hirsutism (excessive hair growth).
Mangoes and PCOS: Can You Have Them?
The good news is that you can eat mangoes with PCOS!
Mangoes are nutritious fruits packed with vitamins, minerals, and antioxidants. They are also a good source of fibre, which can help to regulate blood sugar levels.
However, it is important to be mindful of your portion sizes when eating mangoes, as they are also high in sugar.
People with PCOS often have insulin resistance, meaning their bodies have difficulty processing sugar.
Too much sugar can lead to spikes in blood sugar levels, worsening PCOS symptoms.
Those who are suffering from diabetes should limit their portion of mangoes.
The Top 5 Health Benefits of Mangoes for PCOS
Mangoes contain fibre, which can help slow down sugar absorption into the bloodstream. This can help to regulate blood sugar levels and prevent spikes.
Improve insulin sensitivity
Mangoes contain antioxidants, which can help to improve insulin sensitivity. This means that the body can better use insulin to process sugar, which can help to
Improve PCOS symptoms.
Reduce inflammation: Inflammation is a common problem in people with PCOS. Mangoes contain anti-inflammatory compounds, which can help to reduce
inflammation throughout the body.
Promote weight loss: Mangoes are a low-calorie fruit high in fibre. This makes them a good choice for people with PCOS trying to lose weight.
Improve heart health
Mangoes are a good potassium source, an important mineral for heart health. Potassium can help to lower blood pressure and reduce the risk of heart disease.
Mangoes and Hormonal Imbalance: What's the Deal?
Yes, mango is good for hormonal imbalance. Mangoes contain vitamins and minerals that are essential for hormone production and regulation.
For example, mangoes contain vitamin C, which is necessary for the production of cortisol.
Cortisol is a hormone that helps to regulate blood sugar levels and the body's response to stress.
Common Concerns About Mangoes and PCOS: Addressed
Some people with PCOS may be concerned about eating mangoes because of their high sugar content.
However, it is important to remember that mangoes are also a good source of fibre, which can help slow down sugar absorption into the bloodstream.
Another concern is that mangoes may increase insulin levels. However, research has shown that mangoes do not cause a significant increase in insulin levels.
In fact, one study showed that eating mangoes can actually improve insulin sensitivity.
How to Add Mango to Your PCOS Diet Safely
Here are a few tips on how to add mango to your PCOS diet safely:
- Choose fresh or frozen mangoes over processed mangoes and mango juice. Processed mangoes and mango juice often contain added sugar.
- Eat mangoes in moderation. A serving of mango is about 1/2 cup.
- Pair mangoes with other healthy foods, such as protein and healthy fats. This will help to slow down the absorption of sugar into the bloodstream.
Here are some ideas for how to add mango to your PCOS diet:
- Add mango to your breakfast smoothie. Pair it with other healthy ingredients, such as yoghurt, sheera, lassi, smoothie, dry fruits, berries, and nuts.
- Top your yoghurt with mango and nuts. This is a quick and easy snack that is packed with nutrients.
- Add mango to your salad. Mango adds a touch of sweetness and flavour to any salad.
- Make a mango salsa. This is a delicious and healthy fish, chicken, or tofu topping.
- Grill mango slices. This is a delicious and unique way to enjoy mango. Serve it with grilled chicken or fish.
Do Mangoes Increase Insulin? The Truth
Mangoes do not cause a significant increase in insulin levels. In fact, one study showed that eating mangoes can actually improve insulin sensitivity.
Mangoes can cause an increase in blood sugar, but it is not as sudden and sharp as white bread.
Generally, consuming half a mango per day is considered safe. Suppose you wish to drink a full, medium-sized mango over a day.
In that case, it is recommended to omit other fruits and have two servings of mango, one at a time.
This will help regulate blood sugar levels and avoid any drastic spikes.
It is said that If you want to eat one mango, then you should skip one roti in a meal.
PCOS Diet Plan for Indians: How to Include Mangoes
When adding mango to your PCOS diet plan, it is important to be mindful of your portion sizes.
A serving of mango is about 1/2 cup peeled and deseeded. You can also add mango to your diet by pairing it with other healthy foods, such as protein and healthy fats.
Here is an example of a PCOS diet plan for Indians that includes mango:
- Oatmeal with mango and nuts
- Mango Sheera with nuts
- Paysum with Mango
- Mango Parfait
- Mango pudding with almond milk a vegan option
- Yogurt with mango and berries
- Mango Smoothie Bowl
- Mango Sevaiya
- Salad with mango, grilled chicken, and nuts
- Mango Shrikhand (Amrakhand)
- Mango basundi
- Mango Milkshake
- Mango lassi
- Mango Sandesh
- Mango Puri
- Mango Pancake
- Peach and Mango milk shake
- Lentil soup with mango salsa
- Mango Sasav a goan dish
- Ripe Mango curry
- Grilled fish with mango salsa
- Ripe mango curry with coconut milk
- Vegan mango curry
- Coconut mango curry with chickpeas and vegetables
- Chicken stir-fry with mango and vegetables
- Mango slices
- Yogurt with mango and nuts
- Trail mix with mango and nuts
Fruits for PCOS: The Best Ones to Choose
Fruits are a healthy part of a PCOS diet. However, it is important to choose fruits that are low in sugar and high in fibre. Some good fruits for people with PCOS include:
The Nutritional Benefits of Mangoes for PCOS
Mangoes are a good source of vitamins, folate, minerals, and antioxidants. They are also a good source of fibre, which can help to regulate blood sugar levels.
Here are some of the nutritional benefits of mangoes for PCOS:
- Vitamin C: Vitamin C is an antioxidant that can help to reduce inflammation and improve insulin sensitivity.
- Vitamin A: Vitamin A is important for vision, skin health, and immune function.
- Fiber: Fiber helps slow down sugar absorption into the bloodstream and can also help promote weight loss.
- Potassium is an essential mineral for heart health and blood pressure control.
Mangoes are a delicious and nutritious fruit that can be enjoyed by people with PCOS.
However, it is important to be mindful of your portion sizes and to pair mangoes with other healthy foods, such as protein and healthy fats.
Consult your doctor before adding mangoes to your PCOS diet.
If you have a mango allergy, it is important to avoid consuming it altogether or carefully control your intake. Please consult your doctor.