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Since mangoes contain fructose, a naturally present sugar in many fruits, many people wonder if they're appropriate for people with diabetes.
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According to health experts, it is a myth that diabetics should not eat sweet fruits like mangoes. Eat mangoes while they are in season and be mindful in their consumption.
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Mangoes contain essential nutrients like Vitamins C, B6, A and E, copper and folate to name a few. Vitamin C in mango can aid immunity and boost iron absorption.
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Mangoes contain fibre and various antioxidants, both of which play a role in minimising its overall impact on blood sugar levels.
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Glycemic Index (GI) of mango is 51. It gets digested slowly. This qualifies it as a low GI food, making it a good choice for people with diabetes.
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Mangiferin in mangoes is a xanthone with antioxidative properties. It contributes to beneficial effects of mango on blood glucose.
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If you have diabetes, start with eating half a cup of mangoes, and see how your blood sugar responds. Adjust portion sizes according to what suits you.
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Avoid having mangoes after a meal as it may result in increase in blood sugar. The best time to eat fruits is in the morning. Always have fruits as a complete meal.
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Impact of mangoes on blood sugar can be minimised by eating it along with a source of protein. Mango with yogurt, nuts or oats can make interesting food combinations.
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Physiological responses to food may vary from person to person. Take expert advice to know ways to include mangoes in your daily diet.
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