The mango season is about to end yet the confusion on mango and diabetes still remains. While many health professionals still advise diabetic patients to eat mangoes, some continue to advise the contrary.
First is the understanding of diabetes – its causes or risk factors at the least. In type 1 diabetes, the beta cells of the pancreas that produce insulin is destroyed thus no more insulin is produced, hence the need for insulin injections. In type 2 diabetes, there may be insulin but is not enough or could be ineffective. There is insulin resistance, when the muscles, fat and liver do not respond well to insulin and can not easily take up glucose (the body’s sugar) in the blood. In effect, blood sugar increases and the pancreas is forced to make more insulin. Being overweight or obese, or being physically inactive are risk factors to type 2 diabetes.
Blood glucose is the circulating blood sugar such that blood sugar and blood glucose are used interchangeably. Inside the body, blood glucose is converted from the carbohydrates, protein and fat we derive from most of the foods we eat so that we have a source of energy. Several minutes or hours after eating as food is digested and absorbed, our blood sugar is expected to rise. The length of time as well as how high it increases, depends on the type of food we ate. Simple carbohydrates like those in candies, table sugar, honey and softdrinks will in a much shorter time lead to increase in blood sugar as they can be easily absorbed. On the contrary, complex carbs such as brown or red rice, vegetables and fruits will take longer time for digestion. Owing to complexity of structure and their fiber content, increase in blood sugar will be slower. If there is no problem with insulin, the blood sugar level will normalize after some hours. Excess glucose is stored in the liver, or in the form of body fat.
There is also a glycemic index of foods to contend with. This is a scale of 1-100 that ranks foods based on how quickly the blood sugar increases after ingestion of food. Foods of low glycemic index will cause a slower increase in blood glucose. Fructose has a lower glycemic index compared to sucrose from our table sugar, honey among others.
Mangoes, like other fruits, contain carbohydrates in the form of fructose which also needs to be converted into glucose inside the body. Fructose can likewise be converted to body fat. Fructose is sweetest-tasting naturally occurring in foods. Because of sweetness and low cost, fructose, especially high fructose corn syrup, is used in many commercial products like soft drinks. In the body, fructose stimulates modest insulin secretion and does not require insulin to enter body cells. Fructose has a low glycemic index.
While mango contributes to an increase in blood sugar like any other food or fruit eaten, it does not nor aggravate diabetes by itself especially when eaten within recommended levels. It is the sum total of what we eat that is converted to blood sugar that needs to be considered. If we eat more than what the body needs, excess glucose is deposited in the form of body fat. In short, excessive sugar contributes to excessive body weight which is disadvantageous to health, especially diabetics.
Fruits are to be part of healthy meals. For Filipino adults, the recommended fruit intake per day is 2-3 servings, one serving estimated at one piece regular/small size or slice. We can not do away with fruits as these are excellent sources of vitamins, minerals, fiber and powerful plant compounds called phytochemicals which can lower risk to cancer, heart disease and stroke. Fruits, together with vegetables and cereals are part of a plant-based diet which is more and more advocated for better health. Choosing fresh fruits and fruits in season are better choices for economic reasons.
Very very informative..fructose fruit sugar. No kuma kanayon ay adu nan mangga