“Dear Mango tree,
you know that how people are crazy about you, you tempt everyone by your tasty mangoes, you have the power of love.
You know what..
No one can hate you. You are the king of summer. You give us sweet mangoes. We enjoy tasty pickles. Our holidays become more special by you. Love you mangoes.”
By, Preethi Gupta on Yourquote.in
Fruits are loaded with minerals, vitamins, and fiber. So fruits are usually good for everyone.
We are in the midst of Mango season in India. Mango is also known as King of fruits. If you look at the by-products of any fruit, perhaps Mango leads the race.
Jams, jellies, various types of pickles, milkshake, ice cream, lassi, aam papad, peppermint, shrikhand, the list goes on.
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The richness of Mango:
Mango is a rich source of dietary fiber, Vitamin B complex except for B12, Vitamin A, Vitamin C, and Vitamin K. It contains minerals like potassium, magnesium, and copper. It is low in carbohydrate, saturated fats, and cholesterol. According to the Diabetic Council, it also contains Omega 3 and Omega 6 fatty acids and antioxidants. It is also an alkaline food.
Each Mango comes with these nutrients and vitamins. Because of these vital and rich contents, mango offers enormous health benefits.
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Health Benefits of Mango:
- High Blood Pressure: Rich in magnesium and Potassium and low in Sodium helps in lowering blood pressure.
- Anti Aging: High Vitamin A & C helps in producing collagen protein. This helps in protecting blood vessels and collective tissues. This results in slowing down of the aging process.
- Brain Health: Abundance of Vitamin B6, helps in maintaining brain health. Neurotransmitters contribute to determining mood and the modification of sleeping patterns. The glutamine acid content in mangoes also improves concentration and memory.
- Anemia: Mangoes are rich in iron. A regular, moderated consumption of mangoes can help eliminate anemia by increasing the red blood cell count in the body.
- Digestion: Good for digestion. Enzymes and bioactive ingredients in Mangoes help in improving the digestive system.
- Cancer: High amount of Pectin helps prevents the development of prostate cancer. Antioxidants properties also protect the body against cancers of colon, breast, and leukemia. The European Prospective Investigation of Cancer has also come up with a strong association between eating a mango and lowering the risk of cancer of the gastrointestinal tract.
- Heart Disease: High amount of Pectin, which is a soluble fiber, Vitamin C, and fibers in the Mangoes, also helps in reducing cholesterol.
- Bone Health: Mangoes contain a good level of Vitamin K which is good for the bone health. Mangoes are also a source of Calcium which also is good for the bone health.
- Diabetes: Read the next section.
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Diabetes & Mango:
Diabetic patients shouldn’t eat Mangos is perhaps a myth. Research is on but American Diabetic Association /Mayo Clinics recommend eating mangoes for diabetic patients.
One ripe Mango contains 31 grams of sugar. Its Glycemic load is only 10. Fiber helps to limit sugar absorption rate. (Glycemic Index is a figure representing the relative ability of a carbohydrate food to increase the level of glucose in the blood.)
As per a study conducted at the Federation of American Societies for Experimental Biology (FASEB), eating mangoes every day may control and lower blood sugar levels. Another study conducted at the Oklahoma University found that mango consumption helps lower insulin resistance and improves glucose tolerance in diabetics.
Fructose (fruit sugar) stimulates only modest insulin secretion and does not require the presence of insulin to enter cells. Concern about fructose should not extend to the naturally occurring fructose in fruits and vegetables. These are healthy foods that provide only a modest amount of fructose in most people’s diets.
One finding indicates that regular consumption of freeze-dried mango by obese individuals does not negatively impact body weight but provides a positive effect on fasting blood glucose.
All these research indicate, Mango is not as bad as it is made out to be for the diabetic patients. On the contrary moderate amount of Mango consumption gives good nutrition and other health benefits.
Dos and don’ts to eat Mangoes for the diabetic patients?
- Do not eat with or after the meal
- Eat it as a one meal
- Eat in moderation
- Eat after doing some exercise/walking
- Do not eat after the evening
- No to Mango juice/Milkshakes or Ice cream as it contains added sugar.
Renowned dietician Rujuta Diwekar recommends Mangoes for diabetic patients.
Mango is a King of the fruits. It comes with many good nutrients and vitamins.
Vitamins, Nutrients, Omega 3/6 and Antioxidants, these four are enough reasons to consume mangoes and not avoid it just because of its Sugar content.
Become diet smart and eat it with a discipline. Follow the dos and don’ts mentioned above. & enjoy the fruit.