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MANGO: NUTRITION, BENEFITS AND HOW MUCH TO CONSUME

June 7, 2021, 6:13 p.m. by Karuwaki Speaks ( 573 views)

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One cup (165 grams) of sliced mango offers the following nutrients.

Mango: Nutrition, Benefits and How Much to Consume  Karuwaki Speaks

  1. •Calories: 99
  2. •Protein: 1.4 grams
  3. •Fat: 0.6 grams
  4. •Carbs: 25 grams
  5. •Sugars: 22.5 grams
  6. •Fiber: 2.6 grams
  7. •Vitamin C: 67% of the Daily Value (DV)
  8. •Copper: 20% of the DV
  9. •Folate: 18% of the DV
  10. •Vitamin A: 10% of the DV
  11. •Vitamin E: 10% of the DV
  12. •Potassium: 6% of the DV

Mango also has small quantities of several other important minerals, including magnesium, calcium, phosphorus, iron, and zinc.

Mango has over a dozen different type of polyphenols, including mangiferin, which is especially powerful. Polyphenols function as antioxidants inside your body.

Mangoes are one of the best things about the Indian summer and are rich in flavor as well as health benefits. But diabetics are often worried as 90% of the calories in mango come from sugar, which is why it may contribute to increased blood sugar in people with diabetes. Mangoes tend to have a low glycemic index of 51 and contain fructose and glucose. It also contains fiber and various antioxidants and while the fiber slows the rate at which your body absorbs the sugar into your blood stream, its antioxidant content helps reduce any stress response associated with rising blood sugar levels.Diabetes Association also recommends mango in its list of fruits that can be eaten by diabetics. According to them, fruits can be eaten in exchange of other sources of carbohydrates in your meal.

Mango: Nutrition, Benefits and How Much to Consume |  Karuwaki Speaks

According to the global dietary guidelines, about 15 grams of carbohydrates should come from a single serving of fruit for people affected with diabetes and below 25 grams for people with prediabetes.

The solution, therefore, is not abstinence but portion control. Consume limited portions of this fruit (50 - 75 grams daily)during day time.

So during mango season, remember to just limit your portion intake.


Comments (6)

user
Mini 8 months, 3 weeks ago
One of my favourite fruit... didn't know about thr health benefits.
user
AnonymousUser 2 months, 1 week ago
Love mangoes!
user
AnonymousUser 1 month, 2 weeks ago
Summer means mangoes!
user
AnonymousUser 1 month, 1 week ago
King of fruits,liked by all, nicely written
user
AnonymousUser 1 month ago
Good to know that i can safely eat mangoes!
user
AnonymousUser 1 month ago
Well written!