Summer has arrived, so is our favorite seasonal food. Are you too much of a fan of flavorful mangoes? Then you are in the right place. We all have been waiting throughout the summer to make varieties of recipes with mangoes. But, it is not the case with people with high sugar levels. People with diabetes believe mangoes are no good for them and they must not consume any of them. What do you think?
According to the research, mangoes have a low GI (glycemic index), vitamins, and minerals. Fruits that contain low GI are safer for anyone but in a limitation.
The scientific reason behind the GI level is that the food with a lower GI than 55. Food that is lower in GI helps in digestion and prevents rising blood sugar levels. Mangoes have GI 51 so, they don’t affect your glucose level.
Mangoes are high in fiber and slow down the absorption of sugar in our bodies. Mangoes are rich in carbohydrates and fats. But, it does not affect your health if eaten in moderation.
Are mangoes good for diabetic patients?
If you are suffering from diabetes. You don’t have to stop your craving as We can understand how difficult it is to resist your favorite food. You can consume 1-2 slices of mangoes after every two days in your diet. Keep track of how much to control with time.
While choosing a mango, go for firm ones. You can try varieties of mangoes that are lower in GI level choose Badami of Karnataka Alphonso.
Benefits of Eating Mangoes
- Mangoes are high in Antioxidants: It protects your cell from free radical damage and controls your stress level.
- Boost Your immunity: It contains vitamin A which helps in fighting infections and builds our immune system. Eating one mango will help your body to produce disease-fighting agents with white blood cells and it also helps you in improving your skin.
- Good for your heart: Mangoes are full of nutrition. It contains magnesium and potassium which helps in maintaining healthy pulse, blood flow and prevents rising blood pressure level.
- Improve your Digestion: It is the best fruit to keep your digestive system healthy. It contains the digestive enzyme amylase that breaks food molecules into smaller parts to get digested easily.
- Improve your Hair and Skin texture: Mangoes contain Vitamin C that we know is good for our skin and hair. Have you been taking vitamin supplements to get silky smooth hair? Experiment with mangoes for next time.
How to make mango healthy for your diet?
- Mango Soup: You can prepare mango soup. It is delicious and prepared with mango, coconut, cucumber, buttermilk, and spices. This exotic soup gives you a tangy and sweet flavor and is healthy for diabetic patients too.
- Mango Quinoa Salad: Healthy quinoa with vegetables, mangoes, broth spices, and one lime juice is a delicious salad ready for you within a minute.
- Indian Mango Chutney: You must have heard this recipe from your granny how spicy and sweet mangoes chutney go well with your morning sandwich or Roti.
- Mango Black bean salad: This salad is the top dish in most exotic restaurants. Beans are good for digestion and keep your glucose level in check.
- Apple Mango Chicken: The combination sounds so delicious isn’t it? This recipe is delicious and contains honey, garlic, lime, apple, raw mangoes, cilantro spices, and more. You can have this for dinner with hot steamed rice.
Avoid these mistakes.
- Always consult a doctor before you eat mangoes.
- Avoid eating mangoes at night
- Consume in moderation and add healthy substances.
- Eat whole fruits instead of juice as it contains higher sugar levels.
- Plan your diet and calories.
Mangoes are best for everyone if eaten in moderation. As mentioned, it has more benefits if you opt for the right diet plan and consult a doctor and dietitian who can help you eat your favorite seasonal fruits every time. Diabetics patients can improve their blood pressure level by doing a customized workout. You can read more about it on the Kasartahsala blog and book a trainer for you.