Glycemic Index Of Mango, 56 (MEDIUM GI) Glycemic Index
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GLYCEMIC INDEX OF MANGO: 56
In the Indian context, a mango (or "aam") is far more than just a fruit; it's deeply interwoven with culture, tradition, and the essence of summer, often hailed as the "King of Fruits." From a health perspective, mangoes are a powerhouse of nutrition, despite their natural sweetness. They are an excellent source of Vitamin C, boosting immunity and skin health, and rich in Vitamin A (beta-carotene), crucial for vision. Mangoes also provide a good amount of dietary fiber, aiding digestion and promoting gut health.
Furthermore, they contain various antioxidants like polyphenols and mangiferin, which help combat oxidative stress and inflammation, potentially offering protection against chronic diseases and supporting cardiovascular health. While their natural sugar content means moderation is key, especially for those managing blood sugar, their rich nutrient profile makes them a beneficial and cherished part of the Indian diet.
Most controversial fruit of all the time, commonly known as Aam is a delicious fruit that is usually loved in both of its raw and ripe form. Glycemic index of mango is 56. Its Glycemic load (for approx. 1 medium size) is 18.9 which categorizes it under higher end of the medium glycemic load range (11 to 19).
IS MANGO SAFE FOR DIABETES?
Yes, mangoes can be safely included in the diet of people with diabetes, but moderation and careful portion control are absolutely crucial. While mangoes are known for their sweetness and contain natural sugars (a medium-sized mango can have 22-25 grams of sugar), they also provide valuable dietary fiber. This fiber plays a key role in slowing down the absorption of sugar into the bloodstream, which helps to prevent rapid blood sugar spikes. Mangoes generally have a moderate glycemic index (GI), typically ranging from 51-60, which falls into the low to medium category according to the American Diabetes Association (ADA).
However, the glycemic impact is not solely determined by GI; the glycemic load (GL), which considers portion size, is also very important. A small slice or about 100 grams of mango can have a low glycemic load, making it a safer option. To further mitigate any potential blood sugar surges, it's advisable to consume mangoes as part of a balanced snack or meal, ideally paired with sources of protein or healthy fats (like nuts or yogurt) to further slow sugar absorption. Avoiding mango juice or overly ripe mangoes, which have a higher sugar concentration, is also recommended. Consulting with a doctor or dietitian can help determine the appropriate portion size based on individual blood sugar control and overall diet plan.
IS MANGO SUITABLE FOR WEIGHT LOSS?
Yes, mangoes can be a suitable addition to a weight loss diet when consumed in moderation and as part of an overall balanced eating plan. While they are known for their natural sweetness and higher sugar content compared to some other fruits, mangoes also offer valuable dietary fiber. This fiber plays a key role in promoting satiety, helping you feel fuller for longer periods, which can reduce overall calorie intake by curbing hunger pangs and preventing overeating or unhealthy snacking. Additionally, the natural sweetness of mango can help satisfy cravings for sugary desserts, offering a healthier alternative to processed treats.
However, the key to including mangoes in a weight loss strategy lies in portion control. Due to their natural sugar and calorie content, consuming them in excessive amounts can hinder weight loss progress. A typical serving might be about half a medium-sized mango. It's best to enjoy fresh mangoes rather than mango juice, dried mango, or mango-based desserts, as these often contain added sugars and lack the beneficial fiber. When eaten mindfully, mangoes contribute essential vitamins (like C and A) and antioxidants, supporting overall health while still allowing for sustainable weight management.
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