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Friday, May 10, 2019

Diet for diabetes: this is how diabetics can eat mangoes


Indian mangoes and summers share an inseparable bond. Just when we think we're done with the scorching heat, a mere thought of eating juicy, pulpy mangoes instantly encourages us. Did you know that mango is one of the oldest fruits that India has known? The legends claim that they were cultivated for the first time in India more than 5,000 years ago. He has been loved by the masses and royalty alike. It is said that the Mughal Emperor Jahangir was said to be so fond of mangoes that he once declared that none of the fruits in Kabul could match the delicious mangoes when it came to flavor. The mangoes, besides being always so delicious, are also super healthy to add to your diet. But can the same be said about diabetics? The answer is complicated. According to the American Diabetes Association, diabetics can have mangoes in moderation, but according to some experts, diabetics should stay away from them or have them in minimal amounts. Since the carbohydrates present in the mango are mostly simple sugars, are absorbed and digested very quickly, which causes a sudden increase in blood sugar levels, it is definitely not a good idea for diabetics to 'load up' in the mangoes, but if you can not resist the impulse To delve into the basics of seasonal foods, here are some tips you should keep in mind:


How to eat mangoes in a diabetic diet:


1. Eat the whole mangoes.


Mango juices can make you lose in their essential fibers. Fiber is very essential for diabetics. The fibers allow the slow release of sugar in the bloodstream and prevent spikes in blood sugar. Avoid mango smoothies too; The mangoes are already quite high in natural sugar, mainly fructose. Many people add more sugar and ice cream in their mango smoothies; Drinking mango smoothie could prove detrimental to glucose levels.


2. Have mangoes only when your blood sugar levels are stable.


If you are constantly on the top side, you should avoid the handles or consult your doctor before having your share of handles.


3. Avoid too mature mangoes.


They are mostly very dense in sugar content. Raw mangoes are actually a much safer bet for diabetics. You can make some delicious bread aam with a little cumin powder. It is known that cumin powder has strong antidiabetic properties. Do not add sugar to your aam bread


4. Have them as food snacks.


It's a good idea to keep eating between meals. But be sure to keep your snacks light, healthy and full of nutrients. Mangoes can serve as a healthy snack at half the meal. Combine them with some fruits with high fiber content and low GI such as kiwi or strawberries.


5. Reduce your other high carbohydrate sources


like white rice or refined pasta, says dietitian Lokendra Tomar of the Weight Loss Clinic in New Delhi. Also, if you must have mangoes, try to have them during the day, he says.

6. According to Dr. Dipak Kalaria, endocrinologist consultant at Bharti Hospital in Karnal, global dietary guidelines say that about 15 grams of carbohydrates should come from a single serving of fruit for people with diabetes and less than 25 grams for prediabetics... This is equal to half a small mango or half a cup of chopped fruit. Therefore, practice portion control and do not have more than 50 - 75 grams daily.

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