Mangos are a tropical fruit that have been grown and cultivated in different regions in Southeast Asia (and other parts of the world) for many centuries.
Mangos are a delicious, healthy treat to enjoy this time of year. After all, spring and summertime is peak mango season! But what health benefits do mangos provide? And is this fruit safe to eat without drastically impacting blood sugar?
If you love mangos and want to know the best way to incorporate them into your diet this summer, we’ll take you through all the different varieties as well as the health benefits mango can provide.
According to the most recent Dietary Guidelines for Americans, the average American adult should be consuming 1.5 to 2.5 cups of fruits a day to get their recommended serving of vitamins and minerals.
These guidelines also advise that more than half of this serving size should come from whole fruits, as opposed to juices or other fruit sources.
Here’s what the research says about the health benefits of fruit consumption:
It’s clear that whole fruits are nutrient dense and can provide a variety of health benefits. However, about 80 percent of the U.S. population does not meet the dietary guideline.
One serving size of mango (about half of a large mango) includes nutrients such as:
Eating mangos can be a great way to boost your daily intake of vitamins A and C. Because this fruit packs a punch, we like to call it the king of fruits.
Different types of mangos are found in many different countries around the world. However, the world’s largest producer of mangos is India, which produced over 20.9 million metric tons of mangos in 2021.
Bangladesh, Mexico, Pakistan, and the Philippines are also big producers of this fruit, and there are also a variety of different African and Colombian mango. Even parts of the United States, like Florida, also have mango-like derivatives called cultivars.
With so many different varieties, you may be wondering whether they’re all the same or different when it comes to the amounts of sugar and other nutrients they contain.
Let’s break down the natural sugar content of different mangos:
When foods have a low GI content, you likely won’t see as sharp of a blood sugar spike as you might after consuming a high GI food. However, because of the significant sugar content in mangos, eating this fruit by itself may still affect blood sugar levels. Keep in mind that just as with other types of fruit, the exact glucose effect may depend on your body and lifestyle.
Whether you have insulin resistance, are predisposed to type 2 diabetes, or even if you’re someone who is otherwise healthy, eating mangos without another source of fiber or protein can lead to a poor blood glucose response.
You may also notice a poor glycemic response if you eat a large portion size of mangos or eat a mango without any form of exercise afterwards, as these elements can affect what your glucose response looks like.
Here are some tips to maintain healthy blood sugar levels if you plan on snacking on this delicious fruit all summer long:
So, if you want to reap some of the health benefits of mangos while they’re in season this summer, here are three delicious recipes you can add to your weekly routine.
This top rated recipe throws a fresh twist to your idea of a traditional salad by using fruits like mango and avocados as the base. Both tasty and refreshing, this summer dish is a great lunch option to have under the sun.
This recipe is refreshing and full of good fats from the olive oil and avocado. These ingredients can help balance your blood sugar response, and also may prevent spikes that may arise from the fruits and honey. Throw in a few nuts or some feta cheese for a little boost of extra protein and fat to make it a balanced meal!
You can still enjoy a tasty mango in different ways even if you have food restrictions, thanks to this coconut milk pudding recipe! A perfect end to a healthy dinner, if you ask us.
Eating whole fruit for dessert is a great way to add some extra vitamins and minerals to your diet and can be delicious too! Mixing in a handful of nuts to this mixture can help you make sure that this combination of fats and carbohydrates won’t lead to an energy crash or a glucose spike.
This recipe is a real treat for those of you who are Indian mango lovers! Lassi is a traditional Indian drink that is a blend of yogurt, water, fruit, and spices. It’s easy to prepare and really hits the spot on a warm day!
This tasty drink is another great source of vitamins, minerals, and fats that you can sip on on a hot, summer day. Pair this drink with a meal full of protein and fiber (such as a salad with lean chicken breast) to support balanced glucose levels. If enjoying this drink as an afternoon snack, try eating a handful of nuts before sipping on this mango treat for optimal glucose levels!
The foods we eat can impact many aspects of our health, so it’s essential to understand what nutrients are part of a healthy diet.
Monitoring your blood sugar levels is one way to understand how your body reacts to the foods you eat, and a continuous glucose monitor allows you to do so with ease.
NutriSense’s team of credentialed dietitians can help you get on the road to a healthier life by guiding you to reduce blood sugar spikes and optimize your diet, exercise, lifestyle, and sleep routines.
Join the NutriSense CGM program today to learn how you can optimize your diet and start achieving your health goals.
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