🧪 Mango & Diabetes: Nutritional Facts
- Glycemic Index (GI): Mango has a moderate GI of 51–60, meaning it can raise blood sugar, but not as rapidly as high-GI foods.
- Natural sugars: It contains fructose and glucose, which are naturally occurring but still need portion control.
- Rich in fiber, vitamin C, and antioxidants, which are helpful for overall health and may improve insulin sensitivity.
🍽️ How Much Can a Diabetic Eat?
- Recommended serving: ½ cup of sliced mango (about 75–80 grams) per day.
- Best time: After a meal, not on an empty stomach or as a juice.
- Avoid:
- Mango juice, shakes, or canned mango with added sugar.
- Eating with other carb-heavy items like rice or roti.
🩺 Tips to Safely Enjoy Mangoes with Diabetes
| Do’s | Don’ts |
|---|---|
| Eat fresh slices in moderation | Don’t consume mango juice or jam |
| Pair with protein/fiber-rich food | Don’t eat late at night |
| Monitor blood sugar after eating | Don’t exceed recommended quantity |
🧘♀️ Bonus: Benefits for Diabetics (When Controlled)
- Contains mangiferin, an antioxidant that may help regulate blood sugar.
- High fiber content helps in slowing sugar absorption.
- May aid digestion and improve gut health.
