Finally, the myths around those innocent mangoes have been busted. Consuming a portion controlled 100 gms of fresh mango stabilizes the blood sugar. So as always portion size control plays a vital role in letting the Mango effect your sugar and insulin levels.
Recent study published in Nutrition and Metabolic insights mango contains fiber that allows only a small absorption of sugar into blood stream.
For the foods or fruits to be categorized fit for Diabetic or people with insulin imbalance measuring rod is the Glycemic Index.
Glycemic Index determines how fast the particular food will spike your blood sugar.
Glycemic Index of 55 or below is considered low.
Glycemic Index of 56 to 69 is considered moderate.
Glycemic Index of 70 and above is considerate high.
The lower the GI, more slowly will the blood sugar level rise. Good news for mango lovers the Glycemic Index of Mango is 51 that is comparable to that of the papaya. So rest assured the half cup of Mango blended mango shake without sugar is adding only nutrition to your body and not at all impacting your blood sugar. Add some nuts and seeds to your glass of shake that will further reduce the Glycemic Index and increase the protein content.
A big slice of mango approx. 100 gms also ensures minimum impact on your blood sugar levels.
Mangoes are a very good source of Vitamin A and C. The fiber they hold is that what is found in oatmeal.
Ayurveda and Mangoes
We have beautiful explanation in our Vedic scriptures about mangoes
as the Sanskrit Shloka says, Ripe Mango is best fruit to eat.
Its sweet in taste, acts as aphrodisiac, gives stamina to body, good for your heart, good in Vata dosha diseases, makes the skin glowing and lustrous, improves digestive fire, coolant, and increases the quantity and quality of semen also.
Its a rule that mango should be ripe by itself on tree, not with chemical and organic Mango is best one now a days
Now all those who were scared mangoes and mango shakes(a compatible combination of Milk and mango according to Ayurveda) are free to add them to their summer routine.
KEY: Portion control is the key to enjoy it without affecting your sugar and insulin levels.