CAN DIABETIC TAKE MANGO

MS.RUBINI, MRS.SHEELAPAUL

Treating diabetes, eating in moderation is the key principle. Contrary to the common notion that fruits should not be taken by diabetic. Diabetics often ask whether it is safe for them to eat large quantities of fruit. Many people suffering from diabetes avoid eating fruit because they are worried about the high sugar content found in most fruits. Fortunately, there are many fruits a diabetic can enjoy which do not significantly affect blood glucose levels.

Fruits are essential part of a diet since they are generally a great source of vitamins, minerals and fiber needed for the body. Aside from the many benefits of fruits to the person’s wellness, most fruits are also found to have medicinal properties known to cure certain diseases. You can still eat fruits but should be taken in moderation. Sun-dried and dry fruits such as raisins and dates should be restricted by diabetics because they contain high levels of calories and carbohydrate.


In India mangoes are grown widely in the southern belt. ‘Alphonso’ variety of mango which is exported world wide is cultivated in ‘Ratnagiri’ in the southern part of India. It is an affordable and seasonal fruit. Mangoes can be eaten both raw and ripe.

Mangoes are a good source of vitamins and minerals and fiber. Mangoes are high in antioxidants, and like other yellow/orange fruit such as Papaya and orange, they are an excellent source of beta-carotene (Vitamin A). They also contain Vitamin E and selenium which help to protect heart disease and cancer. The phenolic compound found in mangoes has been found to have powerful antioxidant and anticancer properties. Being high in iron, mango is said to be very good for pregnant women as well as for people suffering from anemia. Mango is believed to be effective in relieving clogged pores of the skin.


Nutrition Facts and Information about Mango:
Mango is a good source of minerals such as copper and potassium. It contains traces of magnesium, manganese, selenium, calcium, iron, and phosphorus.

Calorific Content of Mango: 100g of mango contains about 75 calories. Raw mangoes contain starch, which is converted into sugar as the fruit ripens.

Fiber rich foods: are general safe for diabetics to eat because they tend to have a lower glycemic index (GI) and therefore do not spike blood sugar levels to the same extent as high GI foods. This is because fiber slows down the absorption of sugar into the blood stream. Fiber rich fruits tend to be fruits with edible skins and seeds as it is these parts of the fruit that are highest in fiber.

Vitamin Content: Mango is rich in Vitamin C and Vitamin A. Vitamin C content is more in raw mango as compared to that in ripe mango. It also has traces of Vitamin E, Vitamin B and Vitamin K.


The dulcet, juicy insides of the mango pack a nutritional punch. Its characteristic orange color is a clue to its storehouse of beta carotene (Vitamin A). Ripe mangos hold the highest levels of beta carotene, while green mangos are higher in Vitamin C. These antioxidant carotenoids are known for their protective power against certain cancers. Mangos also supply ample potassium, making them ideal for hypertensive patients or anyone looking to replenish energy after physical activity.

We all know the importance of fiber in our diets. If you are eating your mango-a-day, irregularity is not a problem for you and so we’ll spare the gruesome details regarding constipation, piles and spastic colon. Research has shown that dietary fiber has a protective effect against degenerative diseases, especially with regards to the heart; may help prevent certain types of cancer, as well as lowering blood cholesterol levels.

Fruits high in fructose, and those with high fructose to glucose ratios are also beneficial to diabetics because fructose does not require insulin to metabolize and therefore can be enjoyed by diabetics in prescribed amounts.

Health Benefits of Mango: The nutritional value of mango makes it good for weight gain, eye disorders, hair loss, heat stroke, prickly heat, diabetes, bacterial infections, sinusitis, piles, indigestion, constipation, morning sickness, diarrhea, dysentery, scurvy, spleen enlargement, liver disorders, menstrual disorders, leucorrhea, and vaginitis.


Nutritive value for 100 g of mangoes:

Calories: -74 kcals
Protein -0.8g
Carbohydrate -16.9 g
Fat: -0.8 g
Fibe -0.8g
Potassium -323 mg
Phosphorus -23 mg
Magnesium -19 mg
Calcium -21 mg
Sodium -4 mg
Iron -0.27 mg
Selenium - 1.2 mcg
Manganese - 0.056 mg
Copper - 0.228 mg
Zinc - 0.08 mg
Vitamin A - 1584 IU
Vitamin B1 (thiamine) - 0.12 mg
Vitamin B2 (riboflavin) - 0.118 mg
Niacin - 1.209 mg
Folate - 9 mcg
Pantothenic Acid - 0.331 mg
Vitamin B6 - 0.227 mg
Vitamin C - 57.3 mg
Vitamin E - 2.32 mg
Vitamin K - 8.7 mcg

Conclusion:

A Diabetic can take fruit as a snack in prescribed amount and better not with the meals. If diabetic wants take fruits with meals then they must reduce their cereal portion. A mango is beneficial to human kind in many ways and form. So now you can purchase and enjoy the king of fruit Mango during this season without any guilt.