Mango truths: Can the ripe, sweet mangoes increase blood sugar levels, cause you to gain weight?

A mango is called the king of fruits. It is fleshy, and delicious to taste and is available only in the two months of summer. Since it is not possible to enjoy mangoes all through the year, it is all the more special.

There are thousands of varieties of mangoes that are grown in India alone and most of them are exported outside the country as there is a huge demand for Indian mangoes like Alphonso and Kesar. But since it is so sweet, Weight Watchers and diabetics usually avoid eating them. So what is the truth? Do sweet and ripe mangoes lead to a spike in blood sugar levels, and cause weight gain?

Nutrition facts about mangoes

Apart from being delicious, this orange-yellow coloured fruit is also loaded with essential nutrients. It is packed with vitamins A and C that is good for immunity and healthy skin. Mangoes are rich in fiber and potassium and thus help in digestion and regulating blood pressure.

Although mangoes are sweet to taste, their glycemic index is moderate so if consumed in moderation they do not cause blood sugar spikes and hence is a suitable inclusion for all types of diets. So even a diabetic or a Weight Watcher can include them in salads, desserts, and smoothies and enhance the taste of the dish.

Does it lead to blood sugar spikes?

Research says that including mango in moderation in the diet leads to improvement in blood sugar levels and insulin sensitivity. Another study says that mangoes help maintain stable blood sugar levels and insulin after consumption.

A medium-sized mango contains 150 calories. But since it is rich in fiber, it keeps you full for a long time. However, you must be careful of the portion size while eating mangoes and should eat them in moderation. So if you are planning weight loss or are diabetic eating a few slices of mangoes during the day time is not going to immediately cause a rise in blood sugar levels or weight.

However, along with watching your intake of mango portion, you must also ensure to keep exercising and taking medications prescribed by your healthcare expert.