Diabetes is a metabolic disorder commonly affecting people of all age groups. It has become one of the major contributors to morbidity and death. Diabetes is often a chronic condition that lasts throughout life. Proper medications along with changes in lifestyle are required to manage the high blood sugar levels.^1,2

There are many natural remedies to control blood sugar levels. Consumption of fruits and fruit products is beneficial in reducing blood sugar in diabetics. Often called the king of fruits, mango is a fruit that, not only, tastes delightful but also helps in controlling type 2 diabetes mellitus.²

Are you wondering how mangoes help manage high blood sugar levels? Stay with us as we explore the beneficial effects of mango in diabetics. 

Chemical composition of mango

Sugar(16-18%)

• Starch
• Reducing sugars like sucrose, glucose, and fructose
• Cellulose
• Hemicellulose
• Pectin

Acids

• Citric acid
• Malic acid
• Oxalic acid
• Succinic acid

Antioxidants

• Ascorbic acid

Polyphenols

• Vitamin A
• Beta carotene

Nutritional composition of mango

Mango, also known as Mangifera indica L, is a fruit commercially produced in India. It has a unique and attractive taste and is quite nutritious. The yellow-coloured fruit has 3 parts: pulp, peel, and kernel. 

Pulp of mango is consumed and peel and kernel are mostly discarded. Each part of the mango has its nutritional significance. 

The pulp contains many sugars, vitamins, polyphenols, and aromatic compounds. 

Peel of a mango has antidiabetic, antimicrobial, anticarcinogenic, and anti-inflammatory properties, due to the presence of mangiferin, beta-carotene, and protocatechuic acids. Mangiferin present in mango helps reduce inflammation of the heart. 

The kernel of mango that is often discarded contains polyphenol which reduces inflammation and heart disease. It also has antioxidant properties. Mango has beneficial oils which are extracted from the kernel.³

It is also amazing to know that the leaves and bark of mango trees have many medicinal and nutritional properties. They are rich in dietary fibres, antioxidants, vitamins A and C, carbohydrates, and minerals like potassium, calcium, and magnesium.^4,10

Mango and diabetes

Mangoes have a beneficial role in the postprandial blood glucose level. They help to reduce inflammation and improve glycemic control.² Mango contains a compound called mangiferin which is responsible for its anti-diabetic properties. The functional constituents and phytochemicals present in mango help in the prevention and treatment of diabetes.⁵

Studies on the beneficial effects of mango on diabetes

Various studies have been conducted on the effects of mango on blood sugar levels. Studies on people with diabetes showed that consuming 10g of freeze-dried mango for 12 weeks decreased blood sugar levels and increased insulin levels. 

Studies conducted on obese individuals have shown that consuming mangoes improves their blood glucose levels and insulin sensitivity.⁶

How to incorporate mangoes into your daily life?

According to the American Diabetic Association(ADA), mangoes have a low glycemic index score of 51 to 56.⁶ 

Fresh, frozen, and canned forms of fresh mango can be consumed. A healthy diet involving mangoes helps to combat diabetes and obesity. For a better glycemic response, avoid added sugar. 

Fresh form 

The fresh form of mango is always better than the dry form, as fresh fruit can be taken in larger portions. Your breakfast or meals can be replaced with mango or take it as a whole snack in the evening. One can consume about 15g of carbohydrates a day, which is equal to 2/3rd of a cup of mango.

Combination with protein meals

Mango in combination with protein meals such as curd, milk, and pulses also helps to maintain the glycemic levels. Half a spoonful of ghee can be added along with juice or meal form in order to reduce the glycemic load.⁶

Peeled and chopped form

Mango can be taken along with some oatmeal, smoothies, salads, and yoghurt.

Grilled form

It can be taken as a sweet side dish during the summer days.

Fish topping

Mango salsa can be used as fish taco toppings.

Comparison of mango with other fruits

The glycemic index of a fruit simply gives you a measure of how fast a fruit increases your blood sugar levels. The following table summarises the effects of various fruits on the glycemic index.^2,7 

Other health benefits of mango

Mangoes contain high amounts of vitamins A, B, C, and E, fibres, and minerals like copper, magnesium, and potassium. Health benefits of mango include:

Improved gut health

Mango is a good source of fibre and helps prevent bloating and constipation. It is rich in probiotics, which maintain the healthy bacteria in your gut. 

Weight loss

Mango is rich in fibre and takes more time to digest. Hence, you are likely to feel fuller after eating the fruit. There is no immediate hunger or fatigue after taking mango, unlike processed foods. 

Improved skin and hair health

Mangoes contain vitamins A, C, and E, which promote healthy hair and skin and also have antioxidant properties. 

Reduce cholesterol 

Fibre in mango helps to reduce the total as well as bad cholesterol in your body.

Regulate blood pressure

Potassium present in mango reduces blood pressure and lowers your risk of stroke and heart disease. Mangoes promote good cardiovascular health.

Fight cancer

Antioxidants present in mangos protect your body cells from any damage. Mangiferin in mango is responsible for its anticarcinogenic effects in brain, breast, skin, colon, and cervix cancers.⁸

Is there any allergic reaction to mangoes?

Though the peel of mango is edible and healthy, it is best to avoid it as it contains urushiol, which is a natural oil that causes itching and rashes on your skin.⁸ It may also cause hives and swelling of the mouth, and in rare cases, anaphylaxis.⁹

FAQs

Does mango help to control blood sugar?

Mangoes contain a substance called mangiferin which has antidiabetic properties, reduces blood sugar and improves glycemic control.

Does mango produce an allergic reaction? 

Peel of mango contains urushiol, a natural oil that can cause itching, hives, and rashes on the skin.

Do mangoes cause sudden spikes in your sugar level?

Mango has a low glycemic index and is digested and absorbed slowly. This produces only a gradual increase in blood sugar and no sudden spikes.

Summary

Mango is a highly nutritious fruit that has many health benefits. It contains mangiferin and beta-carotene giving it antidiabetic, anti-inflammatory, and anti-carcinogenic properties. It is also rich in vitamins, minerals, and antioxidants. Mango is a fruit that is rich in fibre and is digested and absorbed more slowly. Hence, it does not cause any sudden blood glucose spikes. It helps to reduce postprandial blood glucose levels and also improves insulin sensitivity. In addition, it also improves gut, skin, and hair health, and reduces blood pressure and cholesterol. Overall, mango is a healthy and delicious fruit that helps to steady the blood glucose level and can be incorporated into your diet.