Mango is the king of fruits, and most of the people in India love to eat it. But because of its sweetness, many people with diabetes try to avoid eating it or are advised not to eat mangoes.
Apart from the high content of natural sugars, mangoes also contain small amounts of multiple vitamins, minerals and anti-oxidants.
According to United States Department of Agriculture (USDA), 100 gram mango contains (1):
60 kcal energy
- Carbohydrates – 14.98gram
- Carbohydrates – 14.98gram
- Sugars – 13.66 gram
- Sucrose – 6.97 gram
- Glucose – 2.01 g
- Fructose – 4.68 g
- Sugars – 13.66 gram
- Carbohydrates – 14.98gram
- Fiber – 1.6 g
- Calcium – 11 mg
- Magnesium – 10 mg
- Phosphorus – 14 mg
- Potassium – 168 mg
- Vitamin C – 36.4 mg
- Folate – 43 mcg
- Vitamin A – 1082 IU
- Vitamin E – 0.9 mg
- Vitamin K – 4.2 mcg
Small amounts of iron, zinc, copper, manganese, selenium, vitamin B complex and anti-oxidants.
As we see that most of the energy from a mango comes from sugars. But mango also contains fibre, which slows down sugar absorption.
How much the sugar (glucose) level in the blood will rise after taking food depends on its Glycemic Index.
- Glycemic index of glucose is 103, for corn flakes, it is 81, and it is 75 for white bread.
- Glycemic index of mango is 51 (2), meaning it is a food with a low glycemic index.
Effect of mango on blood sugar (glucose) may vary from person to person, and hence one should check how his sugar(glucose) levels respond to mango intake.
- One way to keep sugar levels in control is to take a small portion(1-2 slices) of mango at a time.
- Also, it can be combined with other foods rich in fibres and/ or protein (salads, sprouts, egg whites, etc.).
- One should avoid taking mango just after any major meal and should take it at snack time.
- Mango shakes, smoothies etc. should be avoided as these lead to more rise of blood sugar (glucose) levels.
- Anyone having uncontrolled diabetes should also avoid taking mangoes until his/her sugar levels are under control.
Overall, mango is a nutritious fruit with a low glycemic index, which can be taken by a diabetic individual in small portions at snack time (between major meals).
