Mangoes and vacations: these are perhaps the two sole reasons to look forward to during the summer.
As a professional, you know that your two-month long summer breaks are over.
And if you have diabetes, you have to give up on your favorite mangoes.
In such a situation, summer would have lost its essence.
Now, there’s nothing that you can do about summer vacations.
However, you’ve got some respite on the mango front.
You can dig into this succulent fruit without worrying about your sugar levels. Here are our expert recommendations on which mangoes are good for people with diabetes.
Before letting you in on this secret, let’s first look at the top health benefits that the king of fruits offers:
1. Gives you youthful and glowing skin:
Mangoes teem with Vitamin A and C, which help give your skin a firm texture, prevent acne, promote skin repair and replace dead skin cells. Also, these vitamins function as powerful antioxidants. They neutralise the effects of free radicals that are responsible for fine lines, wrinkles, and blemishes. What’s more, mangoes are a good source of copper and potassium, both of which are essential minerals required to maintain cell integrity and maintain equilibrium in the body.
2. Works magic for your heart:
Mango peels have been found to be a good source of pectin, which may reduce low-density lipoprotein (LDL) in the body. LDL is shown to be responsible for the deposition of plaque in the arteries, which increases your risk of cardiovascular diseases. Plus, mangoes burst with the goodness of minerals like potassium and magnesium which may help maintain a healthy heart rate and relax your blood vessels. The mangiferin content in mangoes may lower triglycerides and cholesterol levels as well as protect heart cells against inflammation. (1)
3. Facilitates proper digestion:
Mangoes brim with mangiferin, catechol oxidase, and lactase. These digestive enzymes help keep the digestive tract working efficiently through the proper breakdown of proteins and fats. Mangoes also contain bioactive ingredients such as esters, terpenes, and aldehydes that work as a digestive tonic which may aid with better digestion. In addition, the fruit contains both fibre and polyphenols, which help treat constipation and gut inflammation.
Try this diabetes-friendly mango milkshake recipe to bring back your summer vacation memories!
4. Promotes mental health:
The Vitamin B6 content in mangoes is shown to help your body synthesize neurotransmitters that are responsible for the proper functioning of your brain. Additionally, your brain needs this vitamin to produce serotonin, a feel-good hormone that wards off your risk of depression.
5. Maintains healthy eyes:
Mangoes are loaded with Vitamin A (carotenoids), which makes it an ideal fruit to help improve one’s eyesight as well as prevent night blindness and dry eyes. The lutein and zeaxanthin content in this juicy fruit lowers your risk of age-related macular degeneration and cataracts. Also, carotenoids may protect your eyes from harmful blue light, which is thought to damage your retina and cause vision impairment. (2)
These fantastic health benefits would definitely make you want to dig into the luscious fruit right away. However, its high fructose content could create problems with your sugar levels.
So, do savour this fruit, but be cautious about how much you eat them. You may follow a few of these recommendations here to keep the mango craving in check:
- Indulge in half a medium-sized mango as a mid-morning meal twice a week. Pair it with three walnut halves or a one-and-a-half teaspoon of sunflower seeds. The nut/seeds supply your body with essential fats as well as keeps your sugar levels in check. Plus, they contain zinc, which may help your body absorb Vitamin A better.
- It’s best if you skip aamras. However, if you do consume it, then have it as a mid-morning meal once a week. Make sure that you limit your intake to 30-40 ml and pair it with a salad or a handful of roasted chana to prevent sugar spikes.
The scorching summers are here and so are the delicious mangoes. Now that you know ways to manage your sugar levels and relish the mango at the same time, what are you waiting for?
- Nair PS1, Shyamala Devi CS; Name of Journal – PubMed; PMID: 17052832; Year of Issue – 2006; DOI: 10.1016/j.tox.2006.08.030
- Roberts JE1, Dennison J1; Name of Journal – PubMed; PMID: 26798505; Year of Issue; 2015 DOI: 10.1155/2015/687173