Sheri mango is sweet and this makes people wonder if it is good for diabetics.
You see, Sheri mango which you can also call Alphonso mangoes, like other mango varieties, are relatively high in natural sugars, including fructose.
Therefore, if you have diabetes or are managing your blood sugar levels, it’s important to consider these things listed here before you consume Sheri mangoes.
Sheri mango, also known as Hapus mango, is a variety of mango that is considered one of the best and most sought-after mango cultivars in the world.
It is named after Afonso de Albuquerque, a Portuguese general and military expert who helped establish Portuguese colonies in India.
Really, the sweetness of this mango could make a diabetic want to eat it excessively.
If you are diabetic and want to enjoy Sheri mango, here are a few things to keep in mind:
1. Portion Control
It’s crucial to monitor your portion size when consuming mangoes.
Just stick to a small serving size. The recommended size of mango for diabetics is typically around 1/2 (half) cup to 1 cup of diced mango, and account for the carbohydrates in your overall meal plan.
2. Balance With Other Foods
To minimise the impact on blood sugar levels, it’s advisable to pair mangoes with a source of protein or healthy fat.
This can help slow down the absorption of sugar and prevent rapid spikes in blood glucose levels.
For instance, a diabetic can eat it with Brazil nuts, sesame seeds and other nuts that are high in protein.
3. Consider Your Overall Carbohydrate Intake
If you choose to include mangoes in your diet as a person with diabetes, be mindful of your total carbohydrate intake throughout the day.
Adjust your meal plan accordingly to accommodate the carbohydrates from mangoes.
4. Monitor Blood Sugar Levels
Also, it’s essential to regularly monitor your blood glucose levels to understand how mango consumption affects your individual response.
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Everyone’s tolerance to carbohydrates can vary, so it’s important to personalise your approach based on your body’s response.
5. Consult A Healthcare Professional
If you have diabetes or any specific health concerns, it’s best to consult with a healthcare professional or a registered dietitian.
They can provide personalised guidance on incorporating mangoes or any other fruit into your diabetes management plan.
Bottom Line
It is good to also share here what a research found about consumption of mango by diabetics.
A study indicates that regular consumption of freeze-dried mango has a positive effect on fasting blood glucose (1).
The study suggests that the glycemic index may be further lowered by taking mango after consumption of high fiber food. Some foods in this category are salads or beans or whole grains.
In the study, participants were given 10 g/day of ground freeze-dried mango pulp for 12 weeks.
Also, dicing the fruit into small cubes or thin slices would increase its surface area.
This improves the mango’s palatability and taste while keeping the total consumption within limits (2).
Remember, maintaining a balanced diet, portion control, regular exercise and working closely with your healthcare team are essential for managing diabetes effectively.