Can Mangoes Cause Blood Sugar Spikes? Should People With Diabetes Eat Mangoes? Study Says…

Summers are here, and so is the ‘king of fruits’, aka mango. This juicy fruit is loved by almost everyone for its taste and freshness. But since the fruit naturally contains sugar, many people believe that it can cause a blood sugar spike and that people with diabetes should absolutely avoid it. But is this a fact or just a myth? Keep reading to know the answer.

Impact Of Mangoes On Blood Sugar Levels 

Mangoes are everywhere during this season. They are on our dessert plates, in milkshakes, ice creams, and more! And why wouldn’t they be? After all, they are called the ‘king of fruits’ for a reason. Mangoes are packed with vitamins and fibre, which makes them healthy. But yes, they also contain natural sugars and carbohydrates, which many people believe can raise blood sugar levels.

Sugandha Kehar and Dr Anoop Misra of Fortis C-DOC Centre for Excellence for Diabetes, Metabolic Diseases and Endocrinology recently opened up about this belief. They spoke to Hindustan Times about the impact of mangoes on blood sugar.

The experts cited two research papers. One published in the European Journal of Clinical Nutrition focused on the glycaemic responses to three mango varieties: Safeda, Dasheri, and Langra, in people with and without type 2 diabetes. The second study, published in the Journal of Diabetes and Metabolic Disorders, compared blood sugar spike values caused by Safeda and Dasheri mangoes with those caused by white bread.

Also Read: 5 Reasons Why Indians Soak Mangoes In Water Before Eating Them

Here’s What The Research Indicated 

According to Hindustan Times, based on these research papers, the experts evaluated several factors. These included post-meal blood sugar responses, glycaemic variability, insulin resistance, and more. Here’s what they found:

• In people with type 2 diabetes, mangoes produced comparable or even lower glucose levels than white bread.
• Continuous glucose monitoring showed smooth glucose patterns throughout the day.
• Mango consumption was associated with better blood sugar stability.
• Researchers observed improvements in fasting blood sugar.
• Insulin resistance was found to improve.
• Reduction in body weight and increased levels of HDL or good cholesterol were also observed.

But keep in mind that these studies were done using controlled portions of mangoes and were included within calorie-controlled meals. Moreover, researchers replaced refined carbohydrates with mangoes instead of adding mangoes as an additional food item in the diet.

This research helps debunk the myth that mangoes can cause a sharp blood sugar spike. Mangoes naturally contain fibre, which can slow glucose absorption. Dr Anoop Misra shared with Hindustan Times that people should not completely avoid mangoes. They can include this fruit as part of a balanced diet instead of eating it as a standalone snack. However, both doctors also advised people to avoid combining mangoes with other sugary food items.

Also Read: Can Picking Fallen Mangoes In Singapore Really Cost You A Fine Of ₹3.75 Lakh? Here’s All You Need To Know

This means one thing: you can enjoy your mangoes without too many worries. But always remember that portion control is the key.

Cover Image Courtesy: Canva Pro/  Designvibes and Proxima Studio