This is why Diabetics should not avoid Mangoes!!

3 min read

The King of all fruits is here again!

The market is already flooded with yummy juicy mangoes,  and trust me the only reason I love summers is because I get to eat fresh mangoes…

But sadly there are myths about mangoes which make a lot of us avoid it. And I’m here today to clear them and share with you why you should relish on mangoes this season.

The most common question that clients ask me during summers is, can I eat mangoes, and will it not lead to weight gain? Or I’m diabetic how can I have mango!

Let me come up with the good news,  “DIABETICS AND WEIGHT LOSS” people can still indulge in mango dishes.

Now let’s learn why and how you can do that.

Firstly, any food that comes naturally to us can never harm us until we overdo on it. We all know that nuts are healthy and so are fruits, but can you have a 5-6 serving of fruits a day or 40-50g of dry fruits every day? The answer is NO, anything that is eaten in excess, too often, or too much at a time is not good for health.

The same rule goes with MANGO! Mangoes contain a good amount of vitamins C, E, K, and B complex, fiber, calcium, potassium & copper.

Except for all these nutrients it also contains a substance called MANGIFERIN  which is anti-Viral, Anti-inflammatory and have a capacity to affect certain enzymes in our body that play a role in blood sugar management.

Surprising isn’t it? A fruit that was blamed so much to increase blood is actually used to control that sugar.

And luckily the list doesn’t end here –

• They are also rich in enzymes which boost metabolism and digestion.
• It regulates sex hormones and boosts sex drive.
• Great for skin, when applied directly can help in getting rid of pimples and acne.

Since it is good on fiber its glycemic load is only 10, as fiber restricts the rapid absorption of sugars. 1 mango has nearly 100-150 calories and has some odd 25-35g sugars which is much much better than a dish of pasta, a drink or a small glass of cold drink which has no fiber at all which will end up shooting your sugars.

Now since its a little high on sugars as compared to other fruits like a muskmelon or orange let’s learn how you can eat mangoes smartly. Combining mangoes with some protein or high fiber food will help. So next time when you have a mango make sure you mix it with a small bowl of curd or a handful of nuts.

Suggested Read, 

This summer, Eat Mango like a pro!

Second important thing is you can’t have too many mangoes at a time. I have seen people eating nearly 3-4 mangoes at a time or having a glass of aamras after a meal. Well, that would be crazy as it will have too much of fruit sugar and can raise your sugars very fast. So make sure you have a medium size mango at a time or half of the huge ones.
If your sugars are too high and not in control you can pick on few pieces of mango instead of eating 1 whole mango, or have ½ mango in mid-morning and rest of the half mango in snacks.
1- 2 Mangoes a day are relatively safe to go with. Do not exceed the count.
P.S – its 1-2 mangoes a day and not at 1 time!

Take away
A lot of people are used to having aam ras and roti, try this good old gujju recipe which is a combination of protein that will help you control your sugars. It will help you relish your aamras in a better way.

½ cup of pure aamras
¾ cup of dahi kadhi ( made using curd and besan)
Mix both of them together and enjoy this delicious dish every day with your lunch or dinner.

Chia Mango Smoothie
½ cup of mango
½ cup of Low-fat Curd / Milk
Chia seeds – 1 tsp (soaked)
Few drops of vanilla essence

Mix up altogether and blend it well.
Add soaked chia seeds and enjoy the thick shake.
Since chia seeds are high in fiber and curd in protein it will still help you maintain your sugars.

So this season, go ahead and have your favorite fruit without any guilt.

Disti Vira, Dietitian, Certified Diabetes Educator

Disti Vira, Dietitian, Certified Diabetes Educator

Her fitness mantra is “do not start with a diet that has an expiration date, instead, focus on a healthy lifestyle that will last forever”. Disti has completed post graduation in Clinical Nutrition and Dietetics. She is also a certified Diabetes Educator. She is keen on bringing together her acquired knowledge on nutrition and other health aspects with people’s goals to achieve a healthy life. For her fitness is not being better than someone else; it’s about being better than who we used to be. “We don’t have to be great to start, but we have to start to be great". So give your best! She can be reached at for any consults.

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