Do Mangoes Raise Blood Sugar Levels in People with Diabetes?-by Dr. Harold Gunatillake
It could be puzzling for most people with diabetes- should I eat this or that fruit? becomes an issue.
Let me unravel this issue.
Some fruits that are high in sugar include:
Bananas, Cherries, Mangoes, Oranges, Pears, Pineapple, Pomegranates, Raisins, and Watermelon.
People with diabetes can still eat these fruits, but should do so in moderation and be mindful of portion sizes, provided their blood sugar is well controlled. Serving sizes are essential, especially for high-glycemic-index fruits. For example, you can think of a whole apple as the size of a tennis ball and cut-up fruit as a ½ cup. (The glycemic index (GI) measures how much a specific food increases blood sugar levels. The GI ranges from 0 to 100, with 0
indicating no sugar spike and 100 indicating a sugar spike from pure glucose.
People with diabetes should consume more low and medium-GI fruits.
Fruits with a low glycemic index (GI) can help manage blood sugar levels and prevent spikes. The fibre in fresh fruit helps keep most fruits low on the GI scale, at 55 or below. Here are some fruits with a low GI:
- Cherries: Have a GI of 20 to 25, depending on the type of Cherries are rich in antioxidants and have anti-inflammatory properties.
- Strawberries: Have a GI of
- Raspberries: Have a GI of
- Grapefruit: Has a GI of 26 and is low in
- Pears: They have a GI of 30 and are high in
- Apricots: Have a GI of 34 or 31 when
- Oranges: Have a GI of
- Pomegranates: Have a GI of
- Plums: They have a GI of 40 and are rich in antioxidants and
- Apples: Have a GI of
- Guava: Has a GI of 12 and is rich in dietary fibre, vitamins A and C, and antioxidants.
Fruits and vegetables are essential parts of a healthy diet. They contain fibre, vitamins, and minerals and may help protect against cancer, cardiovascular disease, and respiratory conditions.
All fruits contain fructose, which is converted into glucose in the gut and absorbed into the bloodstream as glucose. Doctors often recommend limiting fruit intake for individuals with diabetes, as it can complicate blood sugar regulation, especially when on anti-diabetic medication. However, mangoes are an exception to this rule.
About half of the sugar content in mangoes comes from sucrose—the same sugar found in white table sugar. Unlike many other fruits, mangoes contain less fructose; only about one-third of their
sugar content is fructose. The remaining sugar is primarily dextrose, which provides energy and is often administered intravenously to hospital patients. All these sugars affect the body similarly.
Mangoes also contain a small amount of starch, a complex carbohydrate that is eventually converted into glucose and absorbed by the body.
Mangoes are part of the Anacardiaceae family, with India producing over 18 million tons annually. In Queensland, Australia, mango trees line the roads, often with fruit that birds eat.
Nonetheless, most mangoes found in supermarkets come from Queensland.
Mangoes are nutritionally rich in various vitamins and minerals, including C, A, E, K, and several B vitamins. They also contain active antioxidants like polyphenols, triterpenes, and lupeol, which have anti-inflammatory properties.
Regulating Blood Sugar
A study published in Nutrition and Metabolic Insights highlights the positive effects of mango consumption on blood sugar levels in mice. Subsequent trials involving humans produced similar results. In one study, twenty obese individuals consumed 10 grams of ground freeze-dried mango pulp daily for 12 weeks. Researchers found that glucose levels decreased in both male and female participants in the trial, while their body weight remained stable.
The authors concluded that regular consumption of freeze-dried mangoes by obese individuals does not adversely affect body weight but improves fasting blood glucose levels. They theorise that mangoes may stimulate pancreatic beta cells to secrete insulin, thereby helping lower blood sugar levels.
Effects on Pre-Diabetes
In another study involving pre-diabetics, participants consumed 10 grams of freeze-dried mango daily for 12 weeks. Results indicated lower blood glucose and higher insulin levels compared with a control group that did not consume mango.
**Conclusion**
Mangoes can help maintain healthy blood sugar levels and may be a valuable addition to a balanced diet. However, further
studies are needed to establish these findings firmly. For those with diabetes, a practical approach is to monitor blood glucose levels before and after eating a fresh mango. Checking levels two hours later can help determine if mango consumption positively affects blood sugar management.
