Is mango good for diabetes? Know Health Benefits of Mangoes for Diabetics

Read In:[gtranslate]
Is mango good for diabetes? Know Health Benefits of Mangoes for Diabetics

As soon as summers step in, the fruit market begins buzzing with sweet, juicy fruit – MANGO! But Is mango good for diabetes?

Mango is the king of fruits, and people love it. But, Is mango good for sugar patients? Is mango good for high blood sugar? Does it spring the same excitement in people with diabetes? Are mangoes good for diabetic patients? In the write-up below, let us know the answer to all these questions.

Is It Safe to Eat Mango If You Have Diabetes? 

Are you looking for is mango good for diabetes?

Understanding the Positive and Negative Effects of the Most Luscious Summer Fruit – Mango. A seasonal fruit is the most enticing and luring treat.

Seasonal fruits are a treat for all. Mango is a popular seasonal fruit that most people love. They are ar e delicious and sweet. They also contain enzymes that help in protein digestion. Mangoes are fibrous. This helps in keeping the digestive system running healthily.

Mangoes are rich in carbohydrates and sugar. Therefore, they are infamous amongst people with diabetes. But, this should not be a hindrance for people with diabetes. They can easily enjoy eating mangoes while still maintaining their diabetes. But, one must always consult a diabetes expert.

Studies show that the liver efficiently metabolizes 30% of sugar in mangoes. This metabolization process raises the blood sugar level in a person. A small slice of mango can shoot up blood sugar levels in people with high diabetes. At the same time, people with borderline diabetes can enjoy a little bit of this sweet fruit. But, there is a catch.

Mangoes are one of the most delicious summer fruits which come in a huge variety. Apart from being delicious and mouthwatering, this fruit contains enzymes that act as a catalyst for the digestion of proteins. With their fibrous nature, mangoes keep the digestive system up and running.

On the contrary, being high in sugar and carbohydrates mangoes are infamous amongst the diabetics. However, this cannot be a hindrance for the diabetics to have a bite of this delight. Yes Diabetics can eat mangoes, but with the expert advise.

If you love mangoes and intend to eat some, you must watch the other calories you intake. You can avoid eating high carbs food items like rice or potatoes and enjoy a mango. But, make sure you limit your quantity to 50-75 grams a day.

[Read Fruits and Vegetables for Diabetes]

30% of Sugar Content in Mangoes is metabolized by the liver

Studies have inferred that 30% of sugar content in mangoes is metabolized by the liver which raises the level of glucose in a person. A single slice of this nutritious fruit can shoot up the sugar levels in highly diabetic patients. Whereas, the patients on the borderline can have small amounts of this fruit but there is a catch.

As the saying goes, ‘You have to lose something to gain something‘, a similar protocol has to be followed in order to bring fresh mangoes into the dietary plan of the diabetics. Hence a diabetic will have to avoid high grams of carbohydrate sources like rice and wheat to get the taste of mangoes. But this intake has to be controlled and limited to a range of 50-75 grams on a daily basis.

[Read How turmeric and Black Jamun can help diabetes]

Amazing Benefits of Mangoes for people with Diabetes

Amazing Benefits of Mangoes for people with Diabetes

Excellent Benefits of Mangoes for people with Diabetes

People think that mango is forbidden fruit for a person with Diabetes. But, it is a marvel fruit.

Let us know how?

There are multiple health benefits to mangoes. But, these benefits get overshadowed due to their high sugar content. Therefore, people with Diabetes should eat mangoes in moderate quantities.

Mangoes are high in sugar, but they contain lower carbohydrates. Any food that contains lower carbohydrates means you can relish it. You need to keep track of the quantity. A

suggested amount of carbohydrates in a day is good to go. Overall, this fruit is low in fat content. Therefore, you can easily consume mangoes despite being a diabetic.

For a person with Diabetes, the average quantity of carbohydrates must be 100 grams a day. Listed below are some benefits of mangoes:

Benefits of Mangoes

1. Mangoes contain a good amount of vitamin B, E, and K.

2. Mangoes are also rich in copper, calcium, fibre, and potassium. The high amount of fibre in mangoes helps in quick sugar absorption.

3. Mangoes are rich in omega-6 and omega-3 fatty acids.

4. Mangoes have enzymes that help to digest protein.

5. They are rich in dietary fibre that helps lower the risk of heart diseases and colon cancer.

What Studies show that mangoes are suitable for people with Diabetes.

Studies show that mangoes are suitable for people with Diabetes

Listed below are some studies that show how mangoes are suitable for people with Diabetes? Let us have a look:

Studies by the Federation of American Societies for Experimental Biology (FASEB) state that eating mangoes every day might help to lower and even control blood glucose levels. The benefits do not get affected by the raw sugar content.

Oklahoma University conducted a study that revealed that mango consumption lowers insulin resistance and enhances blood glucose tolerance.

The American Diabetes Association also suggests that people with Diabetes can eat mangoes. As per them, one can eat fruits in exchange for skipping consuming other carbohydrate-rich food items. You can replace mangoes with dairy products, grains, and starches.

Benefits of eating raw mangoes

Benefits of Eating Raw Mangoes

We often have questions like, ‘Is raw mango good for diabetes?’ and the following list will reveal the answer:

1. Raw mango helps in weight loss and supports boosts metabolism.

2. Raw mangoes are high in water content. They help to keep you stay hydrated.

3. It helps in proper bile secretion and is a well-known liver detoxifier.

4. It helps treat stomach problems like bloating, constipation, chronic dyspepsia, indigestion, etc.

5. Raw mangoes are rich in vitamin C and A. This helps in enhancing skin and hair health.

6. It is an anti-cancer agent and is rich in antioxidants.

7. It is suitable for teeth, gums, and bad breath problems.

8. Raw mangoes are rich in magnesium, vitamin C, and vitamin A. These nutrients help enhance bowel movement.

9. Niacin featured in raw mangoes is good for cholesterol management. It aids in preventing cardiovascular risks.

Does mango benefit blood glucose in people with diabetes?

Does mango benefit blood glucose in people with diabetes?

Glycemic Index (GI) is commonly used to measure the increase in blood sugar levels after eating a carbohydrate-rich meal. It helps detect how swiftly a food causes blood sugar levels to spike. It also compares this effect to the pure glucose effect. Therefore, a food item or a meal with a high GI affects the blood sugar more than something with a low GI.

Thankfully, mangoes are low in GI. The average GI of mangoes is 51. GI of other tropical fruits like papaya is 59, while that of pineapple is 56. Hence, half a cup of diced mangoes (quarter portion) features a minimum impact on blood glucose levels

Over 90% of the calories of mangoes are sourced from sugar. This is why it contributes to spiking blood glucose levels in people with diabetes. Mangoes are rich in antioxidants and fibre, and both of these ingredients help minimize blood glucose levels and their impact.

Fibre slows down the sugar absorption rate into the bloodstream. And, antioxidants diminish the stress response related to the spiking blood sugar levels. This overall nutrient content helps manage the carbs intake and stabilize the blood sugar levels.

[ Read Normal Blood Sugar Levels for a Healthy Body ]

Different ways to eat mango for a diabetic patient

Different ways to eat mango for a diabetic patient

Mango is found in the market all year round. Be it health stores, grocery stores, or farmer’s markets. You must avoid eating the skin of a mango. The mango flesh is bright yellow or orange and soft when ready to eat. One can eat it as a sweet treat, grilled, frozen, or raw. Mango makes a great addition to your meals, whether you eat it for its health benefits or flavor.

Listed below are some ways to add it to your diet and meals:

  • Grill mango in your barbecue
  • mango chutney
  • make mango jam
  • mango sorbet
  • add mango to a smoothie
  • eat raw mango
  • have mango pickle
  • slice it and serve it with various other tropical fruits
  • top grilled mangoes on seafood or burgers
  • add mangoes to oatmeal or Greek yogurt
  • add it to your summer salad

Best Time To Consume Mango

Best Time To Consume Mango

Mangoes are rich in fibre that helps to keep the blood sugar level in check for a person with diabetes. Experts often suggest that you can eat a mango in a day, preferably in the initial hours of the day. This would keep you energetic all day long, have your mood swings in control, and keep a check on your sugar cravings.

Risks Of Overconsumption Of Mangoes

Risks Of Overconsumption Of Mangoes

Listed below are the risks of eating mangoes. Let us take a closer look:

1. Excess mango consumption can lead to causing diarrhea. They contain a high amount of fibre, and excessive fibre consumption can lead to diarrhea. Therefore, one should eat every nutrient in a balanced proportion.

2. Mango is rich in sugar that can be harmful to people with diabetes. Therefore, if you have diabetes, you should consult a doctor before eating mangoes. They will also suggest you an optimum portion as per your health.

3. Some people might be allergic to mangoes. If allergic, one can experience symptoms like a runny nose, sneezing, difficulty in breathing, and stomach pain. Therefore, it is advised to have yourself checked for allergies and follow instructions as directed by the physician.

4. Mangoes are high in calories. It is the cause of weight gain in many people. An average size mango contains about 150 calories. Hence, if you intend to lose weight, try consuming mangoes in limited quantities.

5. Raw mangoes can often cause indigestion. It would help if you ate raw mangoes in limited quantities. On the other hand, Ripe mangoes contain carbide chemical, which is not safe for consumption.

Risks of Eating Mangoes

Other Health Benefits Of Mangoes

Other Health Benefits Of Mangoes

Let us know more about the multiple health benefits of mangoes in the list below:

  • Mangoes are rich in Vitamin K. Vitamin K helps prevent anemia and helps in quick blood clotting. It also helps in strengthening your bones.
  • Mangoes contain Vitamin C. Vitamin C is essential for forming healthy collagen and blood vessels. It also helps you heal.
  • Mangoes lower the risk of cancer. They are rich in beta carotene, the pigment responsible for the orange-yellow color. It is not just a pigment but an antioxidant found in the fruit. This antioxidant fights free radicals. These free radicals are responsible for damaging your cells and further leading to cancer.
  • Heart Health: Mangoes help in supporting your heart health. They are a great source of potassium and magnesium. These nutrients help maintain a regular pulse and lower blood sugar levels. Furthermore, Mangoes are also rich in a compound named mangiferin. Mangiferin is an excellent source to reduce heart inflammation.
  • Mangoes help to keep your digestive system happy. They are rich in dietary fiber and amylase compounds that help fight constipation. Amylase breaks down the complex starch in the body and can dissolve the various foods in your stomach. On the other hand, fiber helps in relieving constipation and works better than fiber supplements.
  • Mangoes are also a rich source of folate. Folate helps in DNA duplication and is used for healthy cell division.
  • Mangoes are rich in plant proteins called polyphenols. They act as antioxidants that protect your body. Rich antioxidants that mangoes offer are listed below:

  1. catechins
  2. gallic acid
  3. rhamnetin
  4. benzoic acid
  5. kaempferol
  6. mangiferin
  7. anthocyanins

  • Mangoes contain nutrients that help in keeping healthy eye health. Nutrients like Lutein, Vitamin A, and zeaxanthin are the nutrients contained in mangoes. Zeaxanthin and Lutein protect your eyes from harmful sunrays, and Vitamin A helps keep vision issues at bay.
  • Fresh mangoes in moderation reduce the risk of developing diabetes. Fresh mangoes contain less sugar as compared to dried mangoes.

How can we make mangoes more diabetic-friendly?

How can we make mangoes more diabetic-friendly?

If you are a person with diabetes and intend to include it in your diet, you can put several strategies to use. These strategies reduce the likelihood of mangoes spiking your blood sugar levels. Listed below are some strategies that make mangoes more diabetic-friendly.

A. Portion Control

The ideal way to minimize mango’s effect on blood sugar is to avoid consuming too much. Carbs from any food item rich in carbs might shoot up your blood sugar levels. The same is the case with mangoes. But this doesn’t mean you should stop eating mangoes. A single carb serving from any food is said to be 15 grams. A half-cup of diced mangoes contains about 12.5 grams of carbohydrates. This portion is considered to be 1 serving of carbs. If you are a person with diabetes, you should start consuming half a cup of mangoes to check how your diabetes responds. You can adjust your portion sizes until you know the amount that works best for you.

B. Add a protein source.

Just like fibre, protein can also help minimize blood sugar levels when you consume high carbos food items like mango. Mangoes contain fibre but are not rich in protein. Therefore, if you add a protein source to your meal, it may lower blood sugar levels. If you wish to eat a more balanced snack or meal, you can pair your mango with a piece of cheese, a handful of nuts, boiled eggs, etc.

[ Read Diabetes Diet: Make Your Healthy Food Choices and Eating Plan ]

There are some more tips to make mango more diabetes-friendly:

Tips to Make Mango More Diabetic Friendly

Choose ripe mangoes: Ripe mangoes have a lower glycemic index than unripe mangoes, meaning they release sugar into the bloodstream more slowly. Look for mangoes that are fully ripened and have a sweet aroma.

Control portion sizes: Mangoes are best enjoyed in moderation for people with diabetes. A serving size of mango is usually one cup or 100 grams.

Pair mangoes with protein or healthy fats: Combining mango with a source of protein or healthy fats can help slow down the absorption of sugar into the bloodstream. Consider pairing mango with Greek yogurt, nuts, or chia seeds.

Avoid mango juice: Mango juice is high in sugar and lacks the fiber found in whole mangoes. Opt for eating whole mangoes instead of drinking juice.

Cook with mango: Cooking mango can help reduce its glycemic index. Try grilling or baking mango and serving it as a side dish or topping for protein.

Why Would Mangos Be Good For Diabetes?

Mangos can be a good addition to a diabetes-friendly diet due to their low glycemic index, high fiber content, and various vitamins and minerals.

Firstly, the glycemic index (GI) of mangos is relatively low, meaning that they do not cause a rapid spike in blood sugar levels. This is important for people with diabetes who need to regulate their blood sugar levels to manage their condition.

Additionally, mangos are a good source of dietary fiber, which can help regulate blood sugar levels by slowing down the absorption of glucose in the bloodstream. The fiber in mangos can also help with weight management, which is important for people with diabetes as obesity is a risk factor for the development of type 2 diabetes.

It is worth noting, however, that mangos are also relatively high in natural sugars, so they should be consumed in moderation as part of a balanced diet.

FAQ About Mangoes and Diabetes

Managing blood glucose levels is essential for people with diabetes. We often have questions like are mangoes good for diabetic patients? Well, Mango leaves for diabetes pose surprising effects on how to manage diabetes and control blood sugar levels.

Mango leaves for diabetes

Mango leaves for diabetes

Mangiferin or the mango leaf extract features the ability to inhibit alpha-glucosidase. This enzyme helps reduce the carbs metabolism in your intestine. Therefore, reducing blood glucose levels. These leaves help stabilize the blood glucose levels. Mango leaves are packed with vitamin C, pectin, and fiber as well. Together, these nutrients are beneficial for managing cholesterol and diabetes.

How to prepare mango leaves for diabetes?

How to prepare mango leaves for diabetes?

You can use mango leaves for diabetes by following a straightforward method. Take 10 to 15 mango leaves and properly boil them in water. After you boil it properly, let it stay overnight. Strain the water and drink it on an empty stomach first thing in the morning. Consume this

concoction every day morning for a few months. This drink can have magical effects on the blood glucose level.

Are mango leaves good for diabetes?

Are mango leaves good for diabetes?

Diabetes affects millions of people and requires proper management to lead an everyday life. A diabetic diet is challenging to understand. You need to pack your meals with foods that do not cause significant fluctuations in your blood glucose levels. Plus, foods that lower your blood sugar levels are considered good additions to the diet. One such effective remedy for diabetes is mango leaf. Mango leaves are great remedies for reducing and controlling blood sugar.

Is mango healthy for diabetics?

Mangoes are a delicious and nutritious fruit that can be enjoyed by people with diabetes in moderation. Mangoes are a good source of dietary fiber, vitamins, and minerals, which are all important for maintaining overall health.

However, mangoes are also relatively high in natural sugars and carbohydrates, which can cause a spike in blood sugar levels if consumed in large quantities. Therefore, people with diabetes should be mindful of the portion size and frequency of consumption when eating mangoes.

It’s also important to note that mangoes have a high glycemic index (GI), which means they can raise blood sugar levels quickly. However, when consumed in moderation and in combination with other low GI foods, the impact on blood sugar levels can be minimized.

What does Ayurveda Say about mango and diabetes?

In Ayurvedic terms, mango is considered a “madhura” or sweet fruit, which means it can increase blood sugar levels if consumed excessively. Therefore, it is recommended to eat mangoes in moderation and to balance their sweetness with other bitter or astringent foods, such as leafy greens or herbs like turmeric and neem.

Ayurveda also suggests that people with diabetes should choose ripe mangoes over unripe ones, as ripe mangoes are easier to digest and have a lower glycemic index. Additionally, mangoes should be consumed in their whole fruit form, rather than as juice or as part of desserts or sweets.

Can Diabetics Eat Mango Pickle?

It is generally not recommended for diabetics to consume mango pickle as it contains a high amount of salt, oil, and sugar which can negatively affect blood sugar levels. Additionally, the high sodium content may increase the risk of high blood pressure and other health complications. It is important for diabetics to maintain a balanced and healthy diet, and mango pickle should be consumed in moderation, if at all.

Can you eat mango without diabetes?

Yes, people without diabetes can eat mango as it is a healthy fruit that is rich in vitamins, minerals, and fibre. However, it is important to consume mango in moderation as it is high in sugar and calories.


Mangoes are not just delicious but highly nutritious tropical fruits. They are rich sources of minerals, vitamins, and antioxidants. People with diabetes can eat it without affecting their health. One should be a bit cautious about how much one consumes. If you keep a few points in mind before eating it, you can live a healthy lifestyle even with diabetes.