© The Indian Express Pvt Ltd
Tags:
Journalism of Courage
While there is a brouhaha over Delhi Chief Minister Arvind Kejriwal — being a diabetic — having mangoes in Tihar jail and deliberately pushing up his blood sugar, it raises a question about mango being a safe food for those with diabetes. The answer lies in how rather than whether you should have it.
Mangoes have a moderate glycaemic index of 50 to 55. (glycaemic index is a value assigned to foods based on how slowly or quickly those foods increase blood glucose levels; the higher the glycaemic index, the faster the absorption and sharper the rise in blood sugar). But like other fruits, they are not banned for those with controlled diabetes.
“Mangoes do cause blood sugar spikes but being a natural sugar will not trigger as sudden a rush as refined flour or rice. Besides, mangoes are rich in fibre, which slows down sugar absorption and anti-oxidants. What you need to do is consider the mango as a high-yielding carbohydrate and not as a fruit. As somebody living with diabetes, you have to keep to your total carbohydrate or calorie allowance of the day. Which means if you have a slice, half or full mango, then you will have to omit other fruits and foods that day to keep to your total calorie limit. You have to substitute rice or chapatis, cut portion sizes of other calorie-rich foods as well,” says Dr V Mohan, Chairman, Dr Mohan’s Diabetes Specialities Centre, Chennai.
He also advises limiting consumption to half slice or a small-sized mango a day to balance calories easily. “Also do not have it with main meals or as a dessert where the chances of overloading are high. Instead, have mango slices as a snack between meals to stabilise sugar release in the blood through the day,” Dr Mohan adds.
However, if your blood sugar readings are erratic and HbA1c (average blood sugar over three months) count is high, then carbohydrate-rich foods like fruits, including mangoes, are best avoided, according to Dr Ambrish Mithal, Chairman of Endocrinology and Diabetes, Max Healthcare.
Dr Mithal breaks down a 165 g cup of diced mango: Calories: 99 kcal; Protein: 0.8-1 g; Fat: 0.63 g; Carbohydrates : 24.8 g; Fibre: 2.64 g; Potassium : 277 m; Vitamin C : 60.1 mg; Folate : 71 mcg. Mangoes also contain important minerals such as magnesium and copper and Omega 3 and 6 fatty acids.
“As you see, while mangoes are full of minerals and vitamins, they do not contain much protein, which sits heavy. Consuming them with protein will make a better snack that lends satiety and slows down the absorption of sugar. One could have them as a salad with yogurt, or nuts like almonds and walnuts,” explains Dr Mithal.
He recommends about 150-200 gm carbohydrates daily for people with diabetes. Of this, a maximum of 30 gm can be derived from fruit. “One serving of fruit should contain 15 grams of carbohydrates. The portion size is determined by the amount of carbohydrates in the fruit. If it is a low carbohydrate fruit (for example, strawberries and peaches), you can eat a larger portion. In the case of mango, 15 gm carbohydrate is contained in 100 gm of the fruit, which translates to half a medium-sized mango,” he adds.
Dr Mohan recalls seeing a video that advocated eating mangoes to control blood sugar. “The argument given was that mangoes contain natural sugar and, therefore, can be consumed liberally. But natural sugar in the end is also sugar and you cannot over-indulge or over-eat. At the same time, mango is the king of fruits. Do not deny yourself but then keep strictly to the math,” he advises.
