However, eating mangoes properly to maximize the benefits without affecting blood sugar is something to note.
According to a report of the US Department of Agriculture (USDA), 100g of ripe mangoes contain: 60 kcal, 15g of carbohydrates (of which 13g is natural sugar), 1.6g of fiber, 36mg of vitamin C (nearly 40% of daily recommendations), along with vitamins A, E, B6, Folate and Potassium.
In particular, mangoes contain plant compounds such as mangiferin, quercetin and beta-carotene, which are known to have strong antioxidant, anti-inflammatory and liver cell protection properties.
With high levels of vitamin C and vitamin A, mangoes help strengthen the immune system, protecting the body from infection. A study from the World Health Organization (WHO) shows that consuming fruits rich in vitamin A such as mangoes helps reduce the risk of respiratory infections in children and the elderly.
The digestive enzyme in mangoes - amylase - helps promote the breakdown of starch into simple sugars, thereby reducing the digestive burden, especially after main meals.
Although mangoes contain a lot of natural sugar, modern studies have shown that mangoes do not cause a spike in blood sugar if consumed properly.
A 2022 study by the University of Illinois Nutrition Research Center (USA) that followed 24 prediabetes patients for 12 weeks showed that eating 100g of ripe mangoes per day helps improve insulin sensitivity and reduce fasting insulin levels, thanks to polyphenols such as mangiferin that regulate glucose metabolism.
However, eating too many mangoes at the same time, especially ripe mangoes, can cause a rapid increase in blood sugar, especially in people with type 2 diabetes. Therefore, the dosage and timing of the meal are decisive factors.
To maximize the benefits of mangoes, experts from the American Academy of Clinical Nutrition (ASPEN) recommend:
Reasonable portion sizes: Each time, you should only eat about 80-100g of ripe mango (equivalent to 1/2 medium fruit). With green mango, you can eat 50-70g due to the higher starch content.
Time to eat: Best to eat between mornings or afternoons - when the body needs to take in stable energy and blood sugar.
How to combine: Eat mangoes with unsweetened yogurt, nuts, or green vegetables to slow down the absorption of sugar. Avoid eating immediately after meals or at the same time as other sweet fruits.
People with diabetes: prioritize young, not too sweet mangoes, and monitor blood sugar after eating if needed.
Mango is a nutritious fruit that is beneficial for immunity, digestion and cardiovascular disease if used properly.
Although it contains a lot of natural sugar, mangoes do not need to be completely abstained for people with blood sugar control, the important thing is to eat just enough, at the right time and have a reasonable food combination strategy.
