The fruit of the mango tree, also called mango is actually the most popular fruit in the world. Mangos are abundant in vitamin C and vitamin A. As a matter of fact, 1 single mango provides around 1/3 of the Recommended Daily Allowance (RDA) of vitamin A.
And almost 100 percent of RDA when it comes to vitamin C. In addition, mangos are abundant in B complex vitamins, vitamin E, copper, fiber, calcium, and potassium.
Also, they have some omega-6 and omega-3 fatty acids although in general, they are low in fat.
In fact, 1 ripe mango has 31 g of sugar, 10 glycemic loads, and around 135 calories. Mangos are higher in sugar in comparison to other fruits, but that does not mean that you should not consume them.
Nutrients in Mangos
Keeping your blood glucose under control is vital. However, it is not the only measure of food. Maintaining a healthy diet means paying attention to the nutrition of a certain food, the calories that food provides, its nutrient density, and its fiber content.
When considered in this light the mangoes score well. According to the 2015 Nutritional Guidelines of USDA, the recommendation is a diet with different nutrient-dense foods but in reasonable portions. As a matter of fact, a quarter of mango fits perfectly here.
Study About Mangoes and Their Effect on People with Diabetes
A recent study presented in Boston at the Federation of American Societies for Experimental Biology talks about mangoes. According to this study, E Times might help regulate blood sugar levels and also limit inflammation in obese people.
In fact, around 80 percent of individuals with type 2 diabetes are obese or overweight. The participants in this study were 20 obese adults of which 9 were women and 11 men.
The researchers gave them 10 g of freeze-dried mango which is around one-half or 100 g of fresh mango. They got this dosage on a daily basis for 12 weeks.
At the end of this study, the researchers came to the discovery that the blood sugar levels in the participants had been notably lowered. This is in comparison to their blood sugar levels at the beginning of the study.
According to scientists, there is a need for further research in order to estimate the effects of consuming mangoes on human health.
How to Incorporate Mango Into Your Diet
In case mangos are messy for you to eat you can add them to a juicer and make juice or simply go for their dried form (but without added sugar).
The dried form is healthy but much more concentrated when it comes to sugar. Therefore, it is best for people with diabetes to avoid them. In order to enjoy a fresh mango, you need to know how to cut it properly.
You need to cut a cheek from the flat pit, do this while the skin is still on. With the tip of the knife score the fruit into cubes or slices and after that turn the skin inside out. You can use mangos as a garnish for grilled meats, poultry, and fish.
Remember before you make any changes to your usual diet you need to consult your doctor.
