Mangoes and Diabetes: Sweet Treat or Health Risk? Experts Answer

Summer in India is not complete without mangoes—the king of fruits. Sweet, luscious, and full of flavor, mangoes are the seasonal fruit that several wait for throughout the year. However, for individuals with diabetes, the fruit's natural sugar content generates the usual apprehension: Can individuals with diabetes have their mangoes?

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Dieticians opine that mangoes are full of vitamins, antioxidants, and fiber, as well as natural sugars and carbs. Although mangoes can increase blood sugar, the impact varies with portion size, what you have with it, and your personal insulin sensitivity.

The glycemic index (GI) of mango is 51, which puts them in the middle range. While this indicates they will have an impact on blood sugar, that doesn't necessarily make them off-limits.
Diabetes experts suggest limiting the consumption of mangoes to 1–2 small pieces per week, accompanied with foods containing protein or fiber such as Greek yogurt or almonds in order to minimize sugar spikes. Pre- and post-consumption blood sugar monitoring is also suggested.

The message? Mangoes can fit onto a diabetic's summer diet—in moderation as part of an otherwise balanced diet.