Summer brings with it the beloved mango season, celebrated for its delicious taste and nutritional richness. Mangoes are packed with essential vitamins and minerals like vitamin C, vitamin A, copper, folate, magnesium, potassium, vitamin B6, and vitamin K. Including mangoes in your diet can promote gut health, aid in maintaining a healthy weight, enhance skin and hair health, regulate blood pressure, and boost immunity.
Despite mangoes’ natural sweetness, there is a common misconception that they are unsuitable for diabetics due to concerns about potential blood sugar spikes. However, with a few simple precautions, diabetics can also indulge in mangoes this season. Nutritionist Lovneet Batra recently shared practical tips on Instagram to help diabetics enjoy mangoes without compromising their blood sugar levels. Here are her recommendations:
Tips for Enjoying Mangoes Safely with Diabetes
- Portion Control: Limit yourself to no more than one mango per day to help manage blood sugar levels effectively. “One medium mango contains about 50 grams of carbs, so having half to one mango a day is perfectly fine,” advises Batra.
- Balance with Nutrients: Pair mangoes with sources of healthy fats and fiber to mitigate their high carb and sugar content. Batra suggests consuming a cup of lemon water with soaked chia seeds or soaked almonds and walnuts before enjoying a mango. This combination can help reduce the glucose spike after consuming the fruit.
- Timing is Key: Consume mangoes strategically to support stable blood sugars. Enjoy them before periods of physical activity, such as a walk or workout, to make the most of their natural sugars.
- Eat Whole Fruits: Opt for whole mangoes over juices or shakes to minimize the risk of rapid blood sugar elevation. Eating fruits in their natural form ensures you benefit from their fiber content, which slows down sugar absorption.
For diabetics, incorporating fruits into their diet, including mangoes, is feasible with mindful portioning and consideration of meal timing. By following these tips, individuals with diabetes can savor mangoes this summer guilt-free while prioritizing their health.