Mangoes have various nutrients, especially vitamins and crucial minerals, and are an enjoyable inclusion to a balanced diet but they also contain natural sugars. Many people are concerned about the sugar content mangoes contain but they still can have mangoes for breakfast, if they follow a couple of strategies. Here are things that we need to be careful about before including mangoes into our morning routine while keeping a check on carb consumption as well.
Usual serving of mango is nearly one cup or about 150 grams
It is important to control the portion and eat mangoes in moderation. A usual serving of mango is nearly one cup or about 150 grams. People suffering from blood sugar should measure their carbohydrate allowance derived from mangoes and split the serving or reduce the serving size.
Planning the timing as well is essential since a mango can lead to a sugar rush, people should avoid eating it empty stomach. For the morning routine, it can be eaten with other macro nutrient-rich foods. Whole fruit can be eaten as a mid-meal snack. Avoid eating it as a dessert.
We should combine mangoes with protein and healthy fats that can help deaccelerate the digestion and absorption of carbs, easing the effect on levels of blood sugar. Greek yogurt nuts, and cottage cheese, as well can be consumed alongside mango slices. Considering the glycemic index is crucial since mangoes contain a medium GI, they can lead to a modest surge in blood sugar. Though, the fiber found in mangoes can decrease the absorption of sugar.
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Eating raw mangoes is a healthier choice. They contain a lower sugar content as compared to ripe or sweet mangoes, as they have high fiber content and regulate blood sugar levels.
Raw mangoes can be used in relishes, salads, chutneys, or even as a complementary dish. Keeping a check on carbohydrate intake as well is important. To have mangoes for breakfast, it is necessary to track other sources of carbs being consumed throughout the day, which is vital to sustaining healthy blood sugar levels.
