New clinical trials suggest that, when replacing other carbs, mangoes can actually help improve blood sugar control and metabolic health for those with type 2 diabetes.
For many with diabetes, summer brings a tricky question: "Can I eat mangoes?" For years, the answer has been a cautious "no." Now, two new Indian clinical trials are challenging that conventional wisdom. The research suggests that eating the popular fruit in moderation, as a replacement for other carbohydrates, may actually improve blood sugar levels and overall metabolic health.
Challenging Conventional Wisdom
The findings come as a welcome surprise, especially in a country where an estimated 77 million adults have type 2 diabetes. A pilot study found that three popular Indian mango varieties—Safeda, Dasheri, and Langra—produced a lower glycemic response (how quickly a food raises blood sugar) than an equivalent portion of white bread.
A second, more detailed eight-week trial reinforced these results. In this study, 35 adults with type 2 diabetes who replaced their breakfast bread with 250 grams of mango saw significant improvements in key health markers, including fasting glucose, average blood sugar levels (HbA1c), insulin resistance, and even weight.
The Key is Moderation, Not Overindulgence
Experts involved in the studies stress that these findings are not a free pass to eat unlimited mangoes. "The key is moderation and clinical supervision," said Professor Anoop Misra, the study's lead author. "This is not a licence for unlimited mango feasts."
Professor Misra explained that if a person's daily calorie limit is 1,600, the calories from a mango should be part of that total, not an addition. A 250-gram mango contains about 180 calories and should replace an equivalent amount of carbohydrates in a meal.
How to Safely Enjoy Mangoes
Leading diabetologists agree and offer practical advice for incorporating the fruit into a diet. Dr. Rahul Baxi, a Mumbai-based diabetologist, advises his patients to:
- Control Portions: Stick to about half a mango at a time.
- Time It Right: Eat mangoes as a snack between meals, not as a dessert after a full meal.
- Pair It Smartly: Combine mango with a source of protein or fiber to slow sugar absorption.
- Avoid Sugary Forms: Steer clear of mango juices, milkshakes, or other processed forms that contain added sugar.
A New Perspective on a Beloved Fruit
This new research offers a scientific basis for re-evaluating dietary restrictions that have long surrounded one of India's most culturally significant fruits. While personal medical advice is always essential, these studies suggest that with careful planning and portion control, the "king of fruits" no longer has to be off-limits for people managing diabetes.
Disclaimer: The health tips shared on this blog are for
informational purposes only and are not a substitute for professional medical
advice. Always consult a qualified healthcare provider before making changes to
your health routine. Content is based on publicly available sources and edited
for clarity.
.webp)
.webp)
.webp)
0 Comments