Mangoes and DiabetesMango is one of the most popular and nutritionally rich fruits. It has a unique flavour, fragrance and taste making it the preferred choice among fruits. A person with Diabetes need not avoid mangoes entirely as they are a source of vitamin C, potassium, fibre and other important vitamins, minerals and antioxidants. Mangoes are a healthy substitute to satisfy cravings for sugary processed foods. The fibre content found in mangoes helps to slow the rate of sugar absorption in your bloodstream. .The only thing a person with Diabetes should remember is that moderation is key when eating mangoes. The general dietary guideline for a person with Diabetes is a single serving of fruit that contains approximately 15 grams of carbohydrates. Dietary guidelines for people with Diabetes also advocate limiting fruit consumption because it's a source of fructose. Since fructose is metabolised by your liver, too much of it can raise your triglyceride levels. This means that people with Diabetes can eat half cup of chopped mango in the morning or mid-morning. You can have a mango shake prepared with the allowed quantity of mango (without adding any sugar). It is important to avoid mango juice.Note: It is important to seek prior consent from your nutritionist/doctor before eating mangoes. Moderation is key while eating mangoes for people with Diabetes.You can prepare a very refreshing drink from fresh raw mangoes;il1s tangy and tasty.• Boil whole raw mangoes in water, take out the pulp and mix with cumin seeds {jeera), black pepper, and aniseed (saun/). Add some rock salt to your drink. Strain and serve this chill drink in sizzling summer to overcome dehydration.• Raw mangoes are also used to make mango pickles, which are an excellent accompaniment with any food item.• This fruit is also used in many forms such as juices, jams, sauces, chutneys and dried powder.• Mix one chopped raw mango with honey and salt. Consuming this mixture is very much effective in curing any digestive disordersPrecautionWe know that having an excess of anything is bad, so avoid eating raw mangoes in excess. Their excessive intake may cause throat irritation, indigestion, dysentery and abdominal colic. One should, therefore, not consume more than one green mango in a day. Do not eat raw mango without draining its sap. The intake of sap may cause gastrointestinal, throat and mouth infections.
