Nope! What’s more, people with diabetes can eat them too.
How nutritious are mangoes?
Every year, right about this time in summer, my mailbox is flooded with questions about whether or not one should eat mangoes. “I have diabetes, will mangoes cause my blood sugar levels to rise?” “Mangoes are so sweet, won’t they make me put on weight?” “Are mangoes healthy to eat?” One shouldn’t be scared of a fruit - you shouldn’t be scared of anything that grows naturally. What you should be scared of is everything that comes packaged, of everything that’s processed, of your poor lifestyle choices.
Mangoes are a rich source of vitamins C, A, E and K, and most of the B vitamins except vitamin B12. Mangoes also have traces of Omega 3 and Omega 6 and are loaded with minerals and fibre. One ripe mango will have approximately 29-32 grams of fruit sugar and a glycaemic load of just 10. So, while you don’t have to be scared of mangoes, you do have to be scared of overeating them. This holds true for virtually anything that’s good for you – too much of it can have adverse effects.
This rule applies in diabetes too – you can eat mangoes, but in moderation. Depending on your blood sugar levels, you can have one mango or half-a-mango quite safely. Mangoes are also rich in fibre, which doesn’t allow your blood sugar levels to rise too high. I also always tell people who are trying to control their blood sugar to have some seeds and nuts with it or right after it, so that the levels are kept under check. Other than the vitamins and fibre, mangoes also contain a substance called mangiferin, which has an anti-viral and anti-inflammatory impact on the body. It also affects certain enzymes in your body to positively control your blood sugar levels! There’s also plenty of folk wisdom that we could benefit from. Many locals in Goa believe that mangoes grow during the summer because of their cooling impact on the body. Mangoes are also very rich in vitamin C, which is an immunity booster. The theory in Goa (and there may be something to it!) is that the vitamin C in mangoes helps us prepare for the monsoon, which is a season where more infections than usual tend to happen.
INDULGE WITH CARE!
But now for a word of caution. There are people who eat five to six mangoes a day. If you’re one of them, take it easy. There’s a whole season to enjoy mangoes and you should limit your intake to one or two a day. If you’re highly diabetic, have half-amango in the morning and maybe enjoy the other half in the evening. Couple it with nuts and seeds if your sugar level is too high. As for weight gain, mangoes will not by themselves cause you to pile on the kilos. They have negligible fat in them and they pack a lot of nutrition, including vitamin C, which helps detox the body. So trust in the goodness of nature and enjoy the season’s produce in all its glory!
Mangoes are a rich source of vitamins C, A, E and K, and most of the B vitamins except vitamin B12. Mangoes also have traces of Omega 3 and Omega 6 and are loaded with minerals and fibre.