Can Diabetics Eat Mangoes?

by Meg Campbell, Demand Media

Mangoes are higher in sugar than many other fruits.

Bananas, apples, oranges and grapes may be perennial favorites in the United States, but mangoes are the most widely consumed fruit in the world, according to “Wellness Foods A to Z: An Indispensable Guide for Health-Conscious Food Lovers.” It’s easy to understand the widespread appeal of this fragrant, succulent fruit – its orange flesh tastes like a ultra-sweet blend of pineapple and peach. Even though they’re relatively high in sugar, mangoes aren’t a “forbidden fruit” for most diabetics.

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Diabetes Diet

The main objective of any diabetes diet is to keep blood glucose levels under control. Carbohydrates – which are primarily found in fruits, vegetables, grain products and processed foods made with added sugars – have a far greater influence on blood glucose than either protein or fat. Eating the same, limited amount of carbohydrates at regular times each day helps diabetics maintain normal blood sugar levels. According to the University of Maryland Medical Center, between 45 and 65 percent of the calories in a diabetes diet should come from carbohydrates – preferably those provided by fruits, vegetables, whole grains and other nutrient-dense, fiber-rich foods.

Effects of Fruit

The American Diabetes Association regards fruit as a valuable part of a healthy diabetes diet. Not only is it a source of vitamin C, potassium, fiber and other important vitamins, minerals and antioxidants, but it can also satisfy cravings for sugary processed foods. Although most of the carbohydrates in fruit are simple sugars – which your body absorbs more readily than complex carbohydrates, or starch – fiber slows the rate at which these sugars enter your bloodstream. Your blood glucose levels are actually more affected by the amount of carbohydrates you consume – a large serving of mango or any other fruit will raise your blood sugar levels more substantially than a small serving.

Portion Size

General dietary guidelines for diabetics define a single serving of fruit as one that contains approximately 15 grams of carbohydrates. That’s about the amount you’ll get from half a small mango, according to the standard exchange list for diabetic meal planning. A 1-cup serving of chopped mango has just less than 25 grams of carbohydrates, which means a heaping 1/2-cup serving has right around 15 grams, according to the U.S. Department of Agriculture. By comparison, you’d get the same amount of carbohydrates from 2 tablespoons of raisins, 1 cup of fresh raspberries, half a large pear or one small banana, orange or apple.

Considerations

If you’ve been advised to follow a diabetic diet, ask your health-care provider for specific recommendations regarding fruit. Some physicians and dieticians advocate limiting fruit consumption because it’s a source of fructose. Fructose accounts for roughly 30 percent of the sugar in mangoes, according to the USDA. Since fructose is metabolized by your liver, too much of it can raise your triglyceride levels. If you are able to include a variety of fruit in your diet, choosing mango will significantly boost your intake of two important vitamins – a 1/2-cup serving of the chopped fruit supplies 50 percent and 18 percent of the daily values for vitamins C and A, respectively.