We typically recommend about 150-200 gm of carbohydrates daily for people with diabetes. Of this, a maximum of 30gm can be derived from fruit. One serving of fruit should contain 15 grams of
carbohydrates. The portion size is determined by the amount of carbohydrates in the fruit. If it is a low-carbohydrate fruit for eg. (strawberries and peaches), you can eat a larger portion.
In the case of mango, 15gm carbohydrates contain 100gm in the fruit, Which translates to half a medium-sized mango.
Mangoes have a moderate glycaemic index of 50 to 55. Mango does cause a rise in blood sugar but it is not as sudden and sharp as with white bread. Typically, half a mango daily can be had safely.
If you want to take a medium-sized fruit in a day, you will have to omit other fruits and take two servings of mango, One at a time. It is important that mangoes fit into your total carbs allowance
for the day and you don’t exceed the limit.
What is the best day to have mangoes?
Do not consume mango as the dessert, as you will already have consumed calories and carbohydrates and they can then overload your system. A much better way is to have mango as a snack-
between breakfast and lunch or between lunch and dinner. Replace your usual snack with half a mango.
What is the best way to have mangoes?
Consuming them with protein will make a better snack and slow down sugar absorption. One could have done it with yogurt or nuts like almonds and wall nuts. A healthy mango salad with greens
and some nuts are another good option.
What about canned mangoes and juices?
Have fresh fruits since canned fruit will usually have added sugar and may lack the minerals and nutrients that fresh fruits provide. Fruit juices are a strict no-no. Extracting the juice removes the fiber and some of the minerals and leaves with you just plain fruit sugar. Without fiber sugar will be absorbed rapidly, causing a spike in sugar levels. A glass of juice often requires three to four fruits-which means more sugar without any fiber. Following some basic principles and restraints can allow you to savor your favorite fruit, even in the presence of the diabetes
