Mango season is back again. Any fruit stall only overwhelms you
with the delicious fragrance of fresh mango. Not to mention the
addictive power this fruit has if you decide to just have one slice
or piece. Before you know it you will be eating the whole mango
and dreaming of eating one more or one or two every day.
You may even justify it saying after all it’s only for 2-3
months in the year so why not?
Mango is a fruit with all the goodness of fruits, in that it contain
natural sugars, glucose and fructose, it has lots of vitamins and
minerals and fiber. However it is dangerous for those suffering
from diabetes, triglyceride problems and obesity.
The reason it is dangerous for a diabetic is that it contains a
large amount of sugar as compared to other fruits like sweet lime
or watermelon. It is very pulpy in nature and it has a high Gycemic
Glycemic index is a numerical value given to foods, which denotes
the rate at which a persons blood sugar levels will rise soon after
that particular food is consumed. Eg. Glycemic index of mango is
55, that of banana is 53 but that of orange is 43 and apple is only
36. Similarly Glycemic index of rice is 88, ragi is 68 and whole
wheat flour (atta) is only 60.
We have observed that diabetics go into many complications of diabetes
starting from sugar levels suddenly shooting up, skin rashes flaring,
eye sight blurring, etc. during the mango season.
If your blood sugar levels are below
150 mg/dl post parandial or below 120 mg/dl fasting then you may
have half a mango, after your lunch, once or twice in a week.
Please do not eat the mango on an empty stomach, as the levels will
shoot up suddenly. Please avoid it in the morning or at night as
the insulin production in your body is lower at both these times.
The insulin levels in your body are best around lunchtime so if
you eat some mango it is wise to do so at lunchtime.
Those with a triglyceride problem
too need to be aware that though their problem is about fat or lipids
in the blood, excess sugar that comes from eating too many mangos
gets converted to triglycerides.100 calories for 100 gms of the
edible part of the mango is the caloric value. All excess calories
from repeated consumption of mangoes can get stored in the blood
Those who are trying to lose weight
must avoid mango completely till your target weight is reached.
If you are on a 2-3 months programme tell yourself that you will
avoid the mango this season. If you are 30, then tell yourself that
you have eaten it for 30 seasons, so no big deal if you miss this
season. The next season will always come again and you can be your
dream weight and eat your mango too.