Diabetics are often advised against eating many types of fruit, as they are said to cause significant problems. However, there is some good news for them. Let us tell you about it.
diabetes from fruit
There's good news for diabetics: new research has dispelled many myths about eating mangoes. Mangoes are no longer considered completely forbidden for diabetics. Indian researchers have found that mangoes, known as the king of fruits, can be consumed by diabetics in moderation. However, certain rules and precautions are necessary.
Diet of diabetics and hesitation in eating fruits
Diabetics are particularly careful about their diet. They prioritize healthy foods like nuts and whole grains and avoid processed foods. However, they are often hesitant to eat fruits, especially those that are high in sugar. Mango is also considered a sugary fruit, so many diabetics avoid it.
Two major studies have studied the effects of eating mangoes.
Two major studies recently examined the effects of moderate mango consumption on diabetic patients. The first study was conducted by Fortis C-DOC Hospital, New Delhi, and the second by the National Diabetes, Obesity and Cholesterol Foundation. The study included a total of 95 participants: 45 with diabetes and 50 healthy individuals.
First study results: Effect of mango consumption on blood sugar
In the first study, diabetic patients were given 250 grams of mango for breakfast. Their blood sugar levels were then continuously measured, and their blood sugar was monitored with a special sensor, for three days. The results showed that eating mango did not significantly increase their blood sugar levels, but in many cases, they remained as controlled as eating normal or bread.
Another study found improvements in the mango-eating group.
The second study involved a randomized controlled trial of 35 adult patients. Patients were randomized to either eat 250 grams of Safeda or Dussehri mangoes daily or receive an equal amount of white bread. The study showed that the mango group experienced improvements in fasting glucose, HbA1c, insulin resistance, weight, waist circumference, and skinfold thickness, as well as an increase in HDL (good cholesterol) levels. The study was published in the Journal of Diabetes and Metabolic Disorders.
Glycemic index of mango and its importance
Research also shows that mangoes have a glycemic index (GI) between 51 and 60. The GI indicates how quickly a food raises blood sugar. Foods with a GI of 0 to 55 are digested slowly and cause a gradual increase in blood sugar. Foods with a GI of 56 to 69 have a moderate effect, and those above 70 cause rapid increases. Mango's GI falls in the moderate category, so it's considered appropriate to eat in limited quantities.
Precautions while eating mango
Diabetics should be careful not to consume large quantities of mangoes daily. Eat mangoes in small portions and pair them with foods that help maintain stable blood sugar levels. Furthermore, it is important to consult a doctor before consuming mangoes.
