Mango for diabetes: a tasty Fruit myths
Alphonso Mango is a tropical fruit that delights your taste buds with its taste, aroma, and flavour. It also provides vitamins, calcium, and minerals for your health.
Diabetes is a condition that affects millions of people globally. Its management is crucial to prevent the progression of the disease and associated complications.
While there is no cure for diabetes, people with this condition can manage their symptoms by making lifestyle changes, such as regular exercise and eating a healthy diet in daily food. Researchers have recently explored the potential benefits of consuming them in diabetes management.
Mango is a delicious fruit and an excellent source of vitamins, minerals, and antioxidants. In this article, we will discuss mango for diabetes and explore the benefits, risks, and precautions associated with consuming this fruit.
What is Diabetes?
Diabetes is a chronic disease marked by high blood sugar levels (glucose). The hormone insulin regulates this level. In diabetes, the body either doesn't produce enough insulin or is unable to use insulin effectively.
There are two main types of diabetes:
- Type 1 Diabetes is an autoimmune condition in which your body attacks and destroys the cells that produce insulin.
- Type 2 Diabetes results from insulin resistance, where the body cannot use insulin effectively.
Mango For Diabetes
Today, diabetes has become a global issue. Many people across the globe have diabetes. With the rise of this disease, there is a rise in questions about what one should eat. It is commonly believed that mangoes aren't something people with diabetes eat. Many people with the disease are asked not to eat this tropical fruit.
But little do they know about the benefits of these tasty fruits, especially for diabetes. Some fruits contain more sugar than others. Apples are also one such fruit. But they contain multiple nutrients, minerals, calcium, Vitamins, antioxidants, and dietary fibre.
This tropical fruit is packed with natural sugar. Natural sugar is less harmful to everyone, not just those with diabetes, than artificial sugar.
Thus, people with diabetes should not avoid eating fruit, especially mangoes.
Mango is Good for Diabetes
Alphonso Mango is good for diabetes. This fruit does not harm blood sugar.
A serving of fruit contains 15 grams of carbohydrates, the number of carbohydrates your body needs daily.
The size of this fruit varies between 175 gm to 385 gms. Your meal is decided by the carbs, not the fruit's size.
Mango for Diabetes Patients
Who doesn't enjoy eating such delicious fruit? But many people with diabetes miss this lovely fruit because of a myth.
Many people think that this fruit is loaded with sugar, but they don't realise that this sugar is natural.
This fruit contains dietary fibres, which aid digestion. This dietary fibre also makes your gut healthy.
Mango Diabetes
Some enzymes in this fruit combine with the dietary fibres and even lower colon cancer risk.
Antioxidants are essential to flush out toxic substances from our bodies. They even keep cancer away.
This fruit protects the retina of your eyes, improving vision and protecting the eyes from damage caused by age.
This delicious fruit contains calcium and vitamin D. These elements strengthen your bones.
Benefits of Eating Mangoes as Superfood for Diabetes
There are several benefits to eating mangoes for people with diabetes, including:
-
Low Glycemic Index
They have a low glycemic index of 51, which means they are less likely to cause spikes in blood sugar levels. It makes them a good choice for people with diabetes, as it helps to regulate blood sugar levels and prevent dangerous spikes.
2. The sugar content of mango
They are naturally sweet fruit that contains sugar. The sugar content of it can vary depending on the variety. But on average, 100 grams of mango flesh contains approximately 14 grams of sugar. At the same time, it contains natural sugars(glucose, fructose, and sucrose).
People with diabetes need to monitor their sugar intake and balance it with other foods in their diet. Additionally, it is always important to remember that consuming too much fruit or other sweet fruit can still increase blood sugar levels.
3. High in Fiber
They are a good source of fibre, which helps slow down glucose absorption into the bloodstream. This helps regulate blood sugar levels, prevent dangerous spikes, and help maintain healthy ones.
4. Rich in Antioxidants
They are rich in antioxidants, which can help protect the body against oxidative stress, inflammation, and other factors contributing to diabetes and other chronic diseases.
5. Good Source of Vitamins and Minerals
This fantastic, tasty fruit is a good source of vitamins and minerals, including vitamins C, A, and potassium. These nutrients are essential for maintaining good health and managing diabetes.
Research
Many studies have shown that aam contains bioactive materials such as ascorbic acid, carotenoids, phenolic compounds, and more.
Studies indicate that these elements help reduce insulin resistance in the body, reducing sugar levels.
The fruit also helps balance plasma glucose, body fat, and lipids.
Mango Leaves for Diabetes
Did you know that mango leaves are a cure for diabetes? The shiny, lush green leaves provide lots of health benefits.
Make a special tea made out of the leaves. Boil some leaves in 200 to 250 ml water.
Let the tea reduce to half. Drink some the following day. Store it in a copper vessel.
This tea recipe has been one of my grandmamma's health secrets for ages.
Common myths about mango
Fruits are high in sugar and calories. Famous dietician Rutuja Diwekar advocates that people should not avoid fruits because of their sugar content.
Fruits contain fructose, a simple sugar that usually does not lead to weight gain.
Mangoes have a high Glycemic Index (GI)
The average Glycemic index of mangoes is around 56. It falls on the shallow end of the scale.
People battling diabetes and obesity should avoid eating aam (Mango), the king of fruits. Wrong! Everyone should eat aam. But you should maintain a balance.
Balance is essential not only for fruits but also for all things in life.
Aam has many health benefits, but you should eat only a few.
The truth -
- It is a storehouse of nutrients.
- It is low in the glycemic index.
- For its rich nutrients, fibres, antioxidants, and many such healthy nutrients.
- It is for all. Your age, weight, and illness are not important at all.
As per Rujuta Diwekar, when it comes to Alphonso Mango, it is "Khao aur khane do" (Eat and let others eat).
Source Credit: Dr. Rujuta Diwekar
https://www.facebook.com/rujuta.diwekar/posts/10155541504718424
This fruit comes with abundant vitamins and minerals. Many are worried because of the calorie content of the fruit.
They worry that the fruit may lead to weight gain or a surge in blood sugar levels.
Those with type 2 diabetes are more worried that the sugar in the fruit may increase blood glucose levels.
There is a chance that the fruit may, but only if a balance is not sought.
Regarding this fruit, 'One day at a time; One piece at a time should be used.
This fruit is beneficial for those with low sugar and blood pressure.
A Mango milkshake can quickly help balance blood pressure or sugar but not increase cholesterol.
Mango and Immunity
Does mango add to my immunity? The answer is a massive YES!
It is packed with minerals, vitamins, and antioxidants.
Vitamin C helps build the immune system by increasing the number of white blood cells.
Thus, those with colds or viral flu should have this fruit because it contains vitamin C.
It is key to fighting infections because the body doesn't store or produce it.
The fruit contains carotenoids. A carotenoid is an element that keeps cancer away from you.
It shields your body from the damage caused by toxins. Thus, aam can help you keep cancer at bay!
The best part about this fruit is how easy it is to have!
Enjoy this delectable fruit before the season runs out!