Expert-reviewed by Ashwini S.Kanade, Registered Dietician and Certified Diabetes Educator with 17 years of experience
India is known for its variety of luscious mangoes: Alphonso, Badami, Dasheri, and many more! But can the citizens of the diabetes capital of the world enjoy this sweet and delicious fruit in all its glory?
Sana Saiyed, Diabetes Care Expert, Wellthy Therapeutics, shares a few tips on how you can enjoy this seasonal fruit without letting it affect your blood sugar levels.
Can people with diabetes have mangoes?
Yes! As with all good things, you can enjoy mangoes by having them in moderation. Sana suggests having no more than 1-2 slices of the fruit every two days. However, be sure to check your blood sugar before you reach for that yummy bite. Here are some more fruits that people with diabetes can enjoy guilt-free.
What kind of mangoes can people with diabetes have?
The market is flooded with a variety of mangoes, and probably so is your fruit bowl. Sana recommends that you go for the Badami or Karnataka Alphonso. If you happen to be partial to the Ratnagiri Alphonso, your best option is to pair a slice of that with another slice of the tangier recommendations. While these are the tangier ones, they also have a lower glycemic index and hence recommended for those with diabetes.
Tips for mango lovers:
- Let your day be exclusively for that slice of mango! Avoid eating other fruits on days you eat a mango, as it could disrupt your blood sugar levels.
- Adding a 20-minute walk to your routine, especially half an hour after the mango feast, is a must!
- If ‘summer equals mangoes’ for you, add this element to balance the equation: Methi (or fenugreek). Eat a teaspoonful of fenugreek seeds every morning to help with your blood sugar management, and have a season full of mangoes without guilt.
- Keep your mango feasts strictly during the daytime. Avoid the fruit after 5 PM.
Rich sip over the sweet bite?
If you’d rather have your mango blitzed with milk and served in a tall glass, we won’t stop you. However, the fruit is naturally packed with sweetness, so we recommend ditching the sugar. If not, make sure you use sucralose drops/powder instead of regular sugar. Also, switch over to low-fat milk to further reduce the calories.
All the aamras lovers, we hate to tell you this: but having aamras is not your best option. However, if you really can’t help yourself, don’t have more than 30-40 ml. And compensate for it by making your meal more fibre-rich, e.g. add a healthy salad to your meal.
Noted? Now get, set, man-go!
Note: Quantity is key. Be very mindful of your blood sugar levels and portion your mango accordingly.