Diabetes Management

Is Raw Mango Good For Diabetes?

June 2022

Who doesn’t love to indulge themselves with the king of fruits – mangoes? But if you or a loved one has diabetes, it may be a good idea to know a few things about eating mango, or raw mango in particular, so that you can take better care of your diabetes health.

Mangoes do contain natural sugars, and people are often worried about whether or not eating mangoes can increase their blood sugar levels. Today, we will take a look at how eating raw mango can affect your blood sugar levels and whether or not it causes a spike in the same.

Nutritional benefits of raw mangoes

Raw mangoes offer a host of nutritional benefits. They are high in energy, low on fat, high in folate content and vitamin C, and also contain vitamin K, vitamin B6, and protein.

At the same time, it is important to also keep in mind that raw mangoes also contain a significant amount of carbs and natural sugars. So, as with any other food item, you must consume this fruit in moderation, to avail of all the other health benefits it has to offer.

Are raw mangoes good for diabetics?

Raw mangoes are rich in their vitamin C content and they also have a high amount of antioxidants. Also, the glycemic load in green mangoes, or raw mangoes, is low to moderate. This is why green mangoes or raw mangoes are considered good to consume, even when you are a diabetic. 

What is the glycemic index or GI of raw mangoes?

Glycemic Index, also referred to as GI, is a type of system that assigns a number or numeric value to foods based on how much carbohydrate they contain and the way eating each of these can increase your blood sugar levels.

Often the foods that you eat have an impact on your overall blood sugar levels. Keeping a track of their GI count can help you understand how they will affect your blood sugar levels, and thereby help you avoid certain foods, or include some in your regular diet, depending on your specific needs.

Glycemic index, or GI, is usually divided into three categories:

  • Low GI – between 1 and 55
  • Medium GI – between 56 and 69
  • High GI – 70 and above 

The glycemic index of raw mangoes is usually between 51 and 55 but sometimes may slightly vary depending on the exact type or family of mango or the stage of rawness. This amount of GI is considered safe for diabetics to consume but in moderation. 

Does raw mango spike your blood sugar?

Eating raw mangoes does not usually cause a spike in blood sugar levels, especially when you take proper care of your health and manage your diabetes by following your diabetes care team’s advice. However, do keep in mind that everybody is different and different physiologies react differently to different food groups. You must speak to your doctor and diabetes care team and understand how much raw mango is safe for you to consume. 

Health benefits of raw mangoes

Eating raw mangoes comes with a host of health benefits. Here are some that you can avail of, as long as you have them in moderation: 

  1. Helps with digestion

  • Raw mangoes can help with various stomach issues and disorders, including constipation, bloating, nausea, vomiting, and even morning sickness.
  • It also aids in digestion and reduces flatulence.
  1. Helps in weight loss

  • Raw mangoes are known to boost metabolism and can help you burn calories faster.
  • As they have low-calorie content, they are a great addition for diabetics in their weight loss diet.
  1. Prevents dehydration

  • If you have been advised to lose weight and are regularly exercising, eating raw mangoes can help you avoid getting dehydrated.
  • Raw mango helps to replenish the iron and sodium chloride levels in the body, which are lost when we indulge in heavy exercise and thus prevent dehydration.
  1. Great source of fiber

  • Raw mangoes contain great reserves of plant-based fiber. 
  • This will help reduce hypertension, boost your immunity and also improve your colon functions.

Too much of anything is bad, even if it is something healthy as eating raw mangoes. Over-eating raw mangoes can lead to stomach disorders, throat irritation as well as other issues that may especially be bad for your diabetic health.

Understand your dietary needs and overall health and follow your doctor’s advice on how much raw mango you can eat for it to work its magic for you.

Fittertake:  

Whether it is as aam panna, achars, dals, or curries. Raw mango is a favorite in Indian households. But when you have a metabolic health condition like prediabetes or type 2 diabetes. It is important to make sure that you know your body’s response to consuming raw mangoes. This is only possible with an in-depth analysis of your blood sugar spikes through personalized glycemic response tracking. Using a continuous glucose monitoring  (CGM) device. You can find whether raw mango is suitable for you or not. For example. One of our members had blood sugar spikes when he ate traditional raw mango pickles. But switching to instant pickles as recommended by their fitterfly nutritionist showed a much lower risk of blood sugar spikes. So why not keep enjoying this tasty treat you love with a little help from experts? Fitterfly’s programs Diabefly Pro, Diabefly, and Reset23 can help you get access to personalized nutrition prescriptions. So get started today and call us on  +91 2248971077 (Ext 1). 

Was this article helpful?

We hope you found this content useful. What if you got tailor-made advice from experts to help manage blood sugar, whenever and wherever you need it? Someone you could work with closely to get your blood sugar to healthy levels, to reduce diabetes symptoms and prevent complications?

How about a free consult with a diabetes counsellor to know exactly how we can help you?

Enquire about Diabefly

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