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Many people with diabetes wonder whether they can include mangoes in their diet. Mangoes are delicious and nutritious, but they contain natural sugars that can affect blood sugar levels. Understanding how mangoes impact glycemic control is important for making informed dietary choices.
Glycemic Index and Mangoes
The glycemic index (GI) measures how quickly a food raises blood sugar levels. Mangoes have a moderate GI, typically around 41 to 60, depending on ripeness and variety. Foods with a moderate GI can cause a gradual increase in blood glucose, which may be more manageable for some diabetics.
Portion Control and Moderation
Eating mangoes in small portions can help minimize blood sugar spikes. A typical serving size is about half a cup of sliced mango, which contains roughly 12 grams of sugar. Combining mangoes with protein or fiber-rich foods can further slow absorption and stabilize blood sugar levels.
Tips for Including Mangoes in a Diabetic Diet
- Choose ripe mangoes for better flavor and sweetness.
- Eat mangoes alongside other low-GI foods.
- Monitor blood sugar levels after consuming mangoes.
- Avoid adding sugar or sweeteners to mango dishes.
- Limit intake to occasional treats rather than daily consumption.