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How many Mangoes can I eat per day?

Posted on April 23 2022

How many Mangoes can I eat per day? | Roshni Sanghvi

Can diabetics eat mango?

Mangoes!

  • Good? Bad?

  • How much should you be eating?

  • Can diabetics eat Mango?

If I got a penny for every time I was asked the ‘Can I eat mangoes’ question this month!

Mangoes are just another seasonal fruit and have phytonutrients and vitamins just like all fruits do. They are high in fiber content and feed the good bacteria in your gut. They SHOULD be a part of your ur diet when in season!

Here is my problem though:

When looking at overall health, the number one deciding factor of a healthy body is a well-functioning gut. The number one predictor of a healthy gut is plant- diversity.

To put it more specifically, making sure you are consuming 30- 50 different varieties of plants per week. This includes fruits, vegetables, nuts, legumes, seeds, grains etc.

If you are going to be gorging on Mangoes alone and refuse to touch other fruits, you are preparing yourself for bad gut health. But if you are having one mango AND also having 3-5 servings of other fruits per day, you are going great!

Mangoes and diabetes?

Contrary to the popular belief, mangoes are actually researched to help REDUCE blood glucose levels. How!? Just like all fruits do, due to producing something called SCFA’s in the gut (more on this on some other newsletter).

But mangoes specifically have an enzyme called Mangiferin that helps with glucose metabolism and keep blood glucose level’s in check.

So how many fruits can a diabetic eat per day. All my diabetic clients eat a minimum of three (fruits) and still REDUCE both the FBG and H1ABC levels within a few months. But do not trust me, here is the research:

So no restrictions with Diabetes and Mango?

Well no there are some restrictions:

  • Stick to the whole fruit. No juices and limit smoothies.

  • No making aam- raas with sugar!

  • No fat and sugar-loaded mango desserts.

  • No late-night Mango snacking.

But if you want to suck on the mango seed or enjoy freshly cut mangoes, go for it! In fact, I suggest you add it to your diet!

If you have been reading these newsletters, send me your mango selfie!

Loving you always,

Roshni Sanghvi.

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