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I am a Diabetic. Can I eat Mangoes?

The recurring question asked by patients struggling with high blood sugar:

Can I eat my favorite fruits?

For our nutritional well-being, Fruits do more than fuel our immune system or take care of our daily diet. As a major source of dietary fiber, they provide essential nutrients, vitamins, and minerals.This keeps us safe from long-term chronic conditions to live a balanced lifestyle.

For Diabetics, fruits that contain a low Glycemic index and metabolism-boosting contents are safe and healthy to consume. Fruits high in antioxidants like berries, peach, apples, and pear have a healthy GI content and are safe for consumption.

As one of the most loved fruits around the globe, the rich sweetness of Mango is a treat most would happily relish.

However, like many seemingly harmless fruits, it does come loaded with natural sugars. As over 90% of the calories in Mango come from sugar, it may end up contributing to a spike in blood sugar levels in people.  

Yes, this beloved fruit also boasts of some fiber content and minerals like zinc, calcium, and magnesium. This might help lower its overall impact on your blood sugar. 

One of the first tools one can use to manage a diet for blood sugar control – is considering the Glycemic Index (GI) of foods to consume. GI  is used to rank or categorize foods based on their effects on blood sugar. On its 0-100 scale, any food ranking below 55 may be  considered a safer choice for diabetics.

Even so, there are ways to make your favorite fruit diabetic-friendly without causing much damage to blood sugar levels. To improve your blood sugar response and enjoy this delicacy as a diabetic, pair it with protein sources and practice moderation in portion sizes. 

Much like fiber content, protein too can help minimize or control blood sugar spikes when paired with Mango. You can choose to consume it with a slice of cheese or a hard boiled egg to keep any anticipated spikes in control.

As a diabetic, you can start with ½ a cup of your favorite fruit to monitor its impact on your blood sugar.

Mango can still be a healthy food choice for people trying to manage blood sugar levels. With a low GI, antioxidants, and fiber, it is still a relatively healthy pick.

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