Mangoes are medium-GI fruit with a combination of glucose and fructose. The natural sweetness of mangoes can spike blood sugar levels but the fiber and the antioxidants can help reduce the overall impact on blood sugar. Mango juice on the other hand can be problematic for those with blood sugar concerns. Blending removes the fibre from the fruit, leaving just carbohydrates that can be quickly absorbed into the bloodstream. Plus, it takes more than one portion of fruit to make a serving of juice, which may lead to hyperglycaemia.
Optimise the health benefits of mangoes
• Consume whole mangoes instead of mango juice.
• Practice portion control by consuming 30-50gms initially and monitoring glucose response.
• Try making a mango smoothie with whey protein. This alternative can stabilise blood sugar spikes as protein delays the absorption of sugar into the bloodstream.
Consumption of mango juice has been associated with a risk of high blood sugar. But mangoes as whole fruit are high in fibre and polyphenols, which have been shown to have a positive effect on blood sugar control. Choosing mangoes over mango juice can optimise your blood sugar levels.
