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Many people assume that by eating too many fruits at once, they can increase the level of health benefits in their bodies. But this is untrue, as eating too much fruit can increase the level of naturally occurring sugars found in fruits. This is especially true for a natural, fruit-sugar-dense fruit such as mango. Nutritional research mentioned in the Foods journal suggests that eating too many mangoes can instantly spike your blood sugar levels. This is dangerous for people who have been diagnosed with any form of diabetes.
It is important to understand that naturally occurring fruit sugars and added sugar affect your blood sugar differently. The natural sugar of mangoes is beneficial for the body, but only in controlled doses. This is why eating too much at once can trigger a blood sugar rise and crash and result in sluggish digestion and depleted energy levels.
Why Fruit Sugar Is Different From Added Sugar
Fruits such as mangoes contain 20-25 grams of naturally occurring sugar, as per the National Institute of Nutrition. This makes it equivalent to 4 to 5 teaspoons of sugar daily, which means your dietary intake needs to be adjusted accordingly. Out of the 2,000-calorie daily intake, the sugar intake needs to be adjusted for a safe and healthy intake.
Whole fruits such as mangoes contain natural sugars that are shielded by fibre, vitamins, minerals, and antioxidants.
The presence of fibre can slow down the absorption of sugar when mangoes are consumed whole.
This is why the form of mangoes that are consumed has a different effect when the same fruit is made into a sugary drink or dessert.
Can Eating Too Much Fruit Raise Blood Sugar?
Yes, eating too much fruit can raise your blood sugar levels, even when mangoes are considered a healthy fruit. The portion size is the main determining factor that affects blood sugar response. When someone is prediabetic or has been diagnosed with type-1 or type-2 diabetes, then they should be extra careful with their fruit consumption. Nutritional science, such as the Foods journal, mentions that fruits are necessary, but the exact portion size needs to be balanced for the right effect.
The factors that influence the response of natural fruits to blood sugar are as follows:
- Quantity consumed in one sitting.
- Type of fruit, as natural sugar-dense fruits have a blood sugar spiking effect.
- Fibre content ensures slower absorption of natural sugar into the bloodstream.
- Ripeness affects the concentration of natural sugars in the fruit.
- What the fruit is eaten with matters, as certain fruit combinations can benefit blood sugar.
Also Read: Mango Vs Watermelon: Nutritionist Reveals Which Fruit Wins
Do Mangoes Really Have Too Much Sugar?
Mangoes contain a host of vitamins, minerals, and antioxidants that are beneficial for health. But how ripe they are affects the concentration of natural sugars in them. The combination of fibre, vitamin C, vitamin A, polyphenols, and bioactive compounds makes mangoes a must-have summer fruit. But when their quantity is too much for the body to handle, then the blood sugar spike can be immense.
Understanding Mangoes' Glycaemic Index and Glycaemic Load
The glycaemic index is used as a factor that should influence your choice of which fruit to eat. Your fruit plate should contain a combination of low- to moderate-GI-index fruits, such as mangoes. The European Journal of Clinical Nutrition pinpoints that the GI index of mangoes is on the low to moderate side, about 51, depending on the portion size and variety of the fruit.
The response to blood sugar levels hinges on what you decide to do with your fruit plate. Making mangoes a part of it is essential, but the portion size should be determined after comparing the GI index of other fruits.
Note: Consult a nutritionist or dietician for the right approach to fruit consumption.
Can People With Diabetes Eat Mangoes?
People with diabetes can eat mangoes, but the timing matters the most. Consuming mangoes in the morning after eating a fibre-rich breakfast can reduce the blood sugar response. But the severity of diabetes varies on a case-by-case basis, so a medical professional can guide you better on your mango consumption without a blood sugar spike. According to the Foods journal, consuming mangoes with protein and nuts may control the blood sugar spike.
Signs You May Be Overdoing Fruit Intake
If you are wondering whether you are eating too much fruit, then you need to notice if any of these signs can be seen in your eating patterns. Here is what you need to notice:
- Replace whole meals with fruits on your plate.
- Excess calorie intake can ruin your nutritional balance and increase weight gain.
- Frequent fruit juices and smoothies can increase the blood sugar spike.
- Multiple high-sugar fruits in one sitting can cause a dangerous blood sugar spike.
- Ensuring a dietary balance is vital to avoid side effects on health.
Who Should Be More Careful With Fruit Portions?
The portion size of fruits should be carefully considered by those at risk of side effects from a blood sugar spike. This is especially true for those who have:
- Diabetes should be careful as they have imbalanced blood sugar levels.
- Prediabetes means they are on the verge of suffering the full-blown side effects of diabetes.
- Insulin resistance can be present in those who don't have diabetes, but the blood sugar spike can impact their organs.
- Individuals following glucose-monitoring plans should strictly adhere to the monitoring of their blood sugar levels.
The individualised blood sugar spike from consuming natural fruits should be monitored. This can be done through blood sugar monitoring devices and gives you a clear idea of the exact tweaking necessary to control your blood sugar levels.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.