Can people with diabetes eat mangoes?

Yes, people with diabetes can eat mangoes, but in moderation and with some precautions.

Mangoes are a nutritious fruit that can be part of a healthy diet for people with diabetes. They are rich in vitamins, minerals, and fiber, and are low in fat and calories. However, mangoes are also high in natural sugars, which can raise blood glucose levels if consumed in large amounts.

Diabetes With Mango

Here are some dos and don'ts to keep in mind when eating mangoes with diabetes:

Dos:

1. Eat mangoes in moderation: People with diabetes should limit their mango intake to one small to medium-sized mango per serving, which provides about 15 grams of carbohydrates.
2. Pair mangoes with protein and fiber-rich foods: Eating mangoes with protein-rich foods, such as nuts or low-fat dairy, and fiber-rich foods, such as vegetables or whole grains, can help slow down the absorption of carbohydrates and prevent spikes in blood sugar levels.
3. Choose ripe mangoes: Ripe mangoes have a lower glycemic index than unripe mangoes, which means they have a less significant impact on blood sugar levels. Look for mangoes that are firm but yield to gentle pressure and have a fruity aroma.

Don'ts:

1. Don't eat too much at once: Eating too much mango at once can cause a rapid increase in blood sugar levels, so it's essential to watch portion sizes.
2. Don't consume mango juice or dried mango: Mango juice and dried mangoes have a higher concentration of natural sugars and are more likely to cause blood sugar spikes than whole mangoes.
3. Don't eat mangoes with added sugars: Avoid mangoes that have added sugars, such as those in syrup or canned varieties, as they can lead to a rapid increase in blood sugar levels.

In conclusion, mangoes can be a healthy and delicious addition to a balanced diet for people with diabetes. However, it's crucial to eat them in moderation, pair them with protein and fiber-rich foods, and avoid mango juice, dried mangoes, and mangoes with added sugars. 

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