Mangoes, often called the "king of fruits," are rich in vitamins and antioxidants. For diabetes patients, managing fruit intake is crucial due to natural sugars. Recent scientific studies explore whether mangoes can be safely included in a diabetic diet.
Nutrient Composition of Mangoes
Mangoes are nutrient-dense and provide several essential vitamins and minerals. Here's the approximate nutrient breakdown per 100 grams of mango:
Calories: 60 kcal
Carbohydrates: 15 g
Sugars: 13.7 g
Dietary Fiber: 1.6 g
Proteins: 0.8 g
Fats: 0.4 g
Vitamins: High in vitamin C (36.4 mg, 61% DV) and vitamin A (54 μg, 6% DV)
Minerals: Contains potassium (168 mg), magnesium (10 mg), and trace amounts of calcium and iron.
Table 1. Nutrition chart for 100 grams of raw mango:
Nutrient | Amount |
Water | 83.5 g |
Protein | 0.8 g |
Fat | 0.4 g |
Carbohydrates | 15.0 g |
Fiber | 1.6 g |
Sugars | 13.7 g |
Energy | 60 kcal |
Minerals | |
Calcium (Ca) | 11 mg |
Iron (Fe) | 0.16 mg |
Magnesium (Mg) | 10 mg |
Phosphorus (P) | 14 mg |
Potassium (K) | 168 mg |
Sodium (Na) | 1 mg |
Zinc (Zn) | 0.09 mg |
Vitamins | |
Vitamin C (Ascorbic acid) | 36.4 mg |
Thiamine (Vitamin B1) | 0.03 mg |
Riboflavin (Vitamin B2) | 0.04 mg |
Niacin (Vitamin B3) | 0.67 mg |
Vitamin B6 (Pyridoxine) | 0.12 mg |
Folate | 43 μg |
Vitamin A (IU) | 1082 IU |
Vitamin E | 0.9 mg |
Vitamin K | 4.2 μg |
Vitamin D | 0 μg |
Vitamin B12 | 0 μg |
Glycemic Index (GI) and Glycemic Load (GL)
Glycemic Index (GI):
The GI of mangoes varies depending on ripeness and variety but generally ranges from 51 to 60. This is considered moderate on the GI scale, where foods are classified as low (55 or below), medium (56-69), or high (70 and above).
Glycemic Load (GL):
The GL takes into account the portion size along with the GI, providing a more accurate reflection of a food's impact on blood sugar levels. A standard serving size of mango (about 100 grams or half a small mango) has a GL of approximately 8-9, which is considered low.
The GL can be calculated using the formula: GL = GI×Carbohydrate Content per 100 gm Serving (g)
100
For a 100g serving of mango, the GI = 55 & its carbohydrate content is approximately 15 , Thus :
GL=55×15 = 8.25
100
Studies and Recommendations
Several studies and clinical guidelines suggest that mangoes, when eaten in moderation, can be included in a diabetic diet due to their nutrient content and relatively low GL.
Study 1. Effects of fresh mango consumption on cardiometabolic risk factors in overweight and obese adults. Rosas M et al., Nutrition, Metabolism & Cardiovascular Diseases. 2022.
It found that consuming mangoes as a snack, compared to low-fat cookies, led to better glucose control and reduced inflammation in overweight and obese adults. The benefits are attributed to mangoes' high fiber and antioxidant content. The findings are :
Glucose Control: Mango consumption reduced fasting glucose levels but did not significantly affect insulin or HbA1c.
Antioxidant and Anti-inflammatory Effects: It increased total antioxidant capacity and reduced inflammation markers like C-reactive protein.
No Change in Anthropometrics: There was no significant change in body weight, body fat percentage, blood pressure, or lipid profiles.
Comparison with Low-fat Cookies: Consumption of low-fat cookies increased body weight, insulin, C-reactive protein, and triglycerides.
These findings suggest that mangoes can improve certain risk factors associated with overweight and obesity, such as glycemic control and inflammation, when compared to an isocaloric snack like low-fat cookies.
For more details, you can access the full study here.
Study 2. Mango Consumption is Associated with Improved Nutrient Intakes, Diet Quality, and Weight-Related Health Outcomes. Papanikolaou Y, Fulgoni VL. Nutrients. 2022; 14(1):59.
Mangoes, as nutrient-dense fruits, are widely consumed globally but remain under-consumed in the U.S. An analysis using NHANES 2001–2018 data showed that mango consumption in children and adults leads to improved nutrient intake and diet quality. The Findings are summarized as follows:
Children consuming mangoes had higher intake of dietary fiber, magnesium, potassium, and vitamins C and D, with lower intake of added sugars and fats.
In adults, mango consumers had higher intake of dietary fiber and essential vitamins, and lower intake of added sugars and cholesterol.
Additionally, mango consumption was associated with better diet quality and certain health outcomes.
For more information, you can read the full study here.
Yes, diabetics can eat mangoes in moderation, but it is important to consider their glycemic index (GI), glycemic load (GL), and nutrient composition. Understanding these factors helps manage blood sugar levels effectively.
Mango Consumption in Diabetes Subjects: Tips and Tricks
Moderation is Key: Due to their natural sugar content, portion control is important. A reasonable serving size is about 100 grams, which is roughly half a small mango.
Balanced Diet: Incorporating mangoes with other low-GI foods, protein, or healthy fats can help mitigate potential spikes in blood sugar levels. For example, pairing mango with Greek yogurt or adding it to a salad with avocado can provide a balanced meal.
Nutritional Benefits: Mangoes provide antioxidants, such as quercetin, and beta-carotene, which may have beneficial effects on overall health, including potential anti-inflammatory and immune-boosting properties.
Individual Response: It’s important for diabetics to monitor their blood sugar response to mango consumption, as individual tolerance can vary. This can be done using a glucose meter to track blood sugar levels before and after eating mango.
5 Mango Dishes with Low Glycemic Load for Diabetic Patients :
Creating mango dishes with a low glycemic load (GL) for diabetics involves pairing mango with ingredients that have a low glycemic index (GI) and are high in fiber, protein, or healthy fats. Here are five recipes designed to keep the glycemic load low, along with their approximate total calorie content.
1. Mango and Greek Yogurt Parfait
Ingredients:
1 small mango (about 100g), diced
1 cup plain Greek yogurt (low-fat or full-fat)
2 tablespoons chia seeds
1/4 cup unsweetened shredded coconut
Instructions:
Layer the diced mango, Greek yogurt, chia seeds, and shredded coconut in a glass or bowl.
Let it sit for a few minutes to allow the chia seeds to absorb some moisture and create a thicker texture.
Total Calories: Approximately 280 kcal
2. Mango Avocado Salad
Ingredients:
1 small mango (about 100g), diced
1 ripe avocado, diced
1 cup mixed salad greens (spinach, arugula, etc.)
1/2 small red onion, thinly sliced
Juice of 1 lime
1 tablespoon olive oil
Salt and pepper to taste
Instructions:
Combine the mango, avocado, salad greens, and red onion in a bowl.
Drizzle with lime juice and olive oil, and season with salt and pepper.
Toss gently to mix.
Total Calories: Approximately 350 kcal
3. Mango Chia Pudding
Ingredients:
1 small mango (about 100g), pureed
1/4 cup chia seeds
1 cup unsweetened almond milk
1 teaspoon vanilla extract
Optional: A few drops of stevia or a natural sweetener of your choice
Instructions:
In a bowl, mix the pureed mango, chia seeds, almond milk, vanilla extract, and sweetener (if using).
Stir well to combine, then refrigerate for at least 4 hours or overnight.
Stir again before serving.
Total Calories: Approximately 300 kcal
4. Mango and Cottage Cheese Bowl
Ingredients:
1 small mango (about 100g), diced
1/2 cup cottage cheese (low-fat or full-fat)
1 tablespoon flaxseeds or chia seeds
A few fresh mint leaves for garnish
Instructions:
Place the cottage cheese in a bowl.
Top with diced mango, flaxseeds or chia seeds, and garnish with mint leaves.
Total Calories: Approximately 200 kcal
5. Mango Quinoa Salad
Ingredients:
1 small mango (about 100g), diced
1/2 cup cooked quinoa
1/4 cup black beans, rinsed and drained
1/4 cup diced red bell pepper
1/4 cup diced cucumber
1 tablespoon chopped fresh cilantro
Juice of 1 lemon
1 tablespoon olive oil
Salt and pepper to taste
Instructions:
In a large bowl, combine the mango, quinoa, black beans, bell pepper, cucumber, and cilantro.
In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
Pour the dressing over the salad and toss to combine.
Total Calories: Approximately 350 kcal
These dishes are designed to keep the glycemic load low while still allowing you to enjoy the sweetness and flavor of mangoes. Remember to monitor your portion sizes and blood sugar levels to ensure they align with your dietary needs.Conclusion
Mangoes can be included in a diabetic diet when consumed in moderation and as part of a balanced meal. Their moderate GI and low GL, combined with a rich nutrient profile, make them a beneficial fruit when portion sizes are controlled. However, it is essential to monitor individual blood sugar responses and consult with healthcare providers for personalized dietary advice.
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