THE SWEET SPOT

health

Summer in Pakistan is incomplete without mangoes. Markets across the country are overflowing with Sindhri, Chaunsa, Anwar Ratol, Langra and Dussehri varieties, while homes are stocked with baskets of the country’s favourite fruit. Whether eaten chilled, sliced, blended into a smoothie or enjoyed after a family meal, mangoes remain the undisputed king of fruits. But along with the excitement comes a familiar warning. ‘Don’t eat too many mangoes.’ ‘They’re full of sugar.’ ‘People with diabetes should stay away.’ So, how much of this is actually true?

The good news is that mangoes do not have to be avoided completely, even by people with diabetes. The key lies in portion size, timing and pairing the fruit with the right foods. Read on…

Are mangoes unhealthy?

Not at all. Mangoes are packed with nutrients. They are a good source of vitamin C, vitamin A, folate, potassium and fibre. They also contain antioxidants that help protect the body’s cells from damage. Like all fruits, mangoes contain natural sugar. However, natural sugar found in fruit is different from the added sugar found in soft drinks, desserts and sweets because fruit also comes with fibre, vitamins and minerals. The fibre slows down how quickly sugar enters the bloodstream, making whole fruit a healthier option than sugary snacks.

Can people with diabetes eat mangoes?

Yes, but in moderation. Many people believe diabetes means giving up fruit altogether. In reality, most people with diabetes can still enjoy fruit as part of a balanced diet. The important thing is portion control. Eating an entire large mango in one sitting can cause blood sugar levels to rise more quickly than eating a smaller serving. Health experts generally recommend sticking to one serving of fruit at a time. For mangoes, this is about one cup of chopped mango or roughly half a medium-sized mango, depending on its size. People who monitor their blood sugar may also notice that their bodies respond differently, so it is always helpful to keep track of what works best for them.

Timing matters

How you eat a mango can make a difference. Eating mangoes immediately after a large meal or after consuming desserts can increase the overall amount of carbohydrates eaten at once. Instead, enjoy mangoes as a snack or as part of a balanced meal. Some nutritionists also suggest eating fruit during the day rather than late at night, especially if someone struggles with blood sugar control. While timing alone does not determine blood sugar levels, spreading carbohydrate intake throughout the day can help avoid large spikes.

Pair mangoes with protein

One of the easiest ways to enjoy mangoes more healthily is by pairing them with protein or healthy fats. For example, mangoes can be eaten with:

*A handful of unsalted nuts

*Plain yoghurt

*Cottage cheese

*Seeds such as chia or flaxseed

These foods slow digestion, helping you stay full for longer while reducing sharp increases in blood sugar. A bowl of mangoes on their own may satisfy your sweet craving, but adding protein creates a more balanced snack.

Fresh is always better

Fresh mangoes are the healthiest choice. Mango milkshakes made with sugar, canned mangoes preserved in syrup, desserts loaded with cream or sweetened mango juices often contain far more sugar than the fruit itself. Even packaged fruit juices labelled as ‘natural’ usually contain less fibre than whole fruit, allowing sugar to be absorbed more quickly. If you’re craving something refreshing, chilled mango slices or homemade smoothies without added sugar are better alternatives.

Don’t skip the fibre

Whenever possible, choose fresh mango chunks instead of strained juice. Juicing removes much of the fibre that helps slow sugar absorption. Similarly, dried mangoes are much more concentrated in sugar because the water has been removed. It is much easier to eat several servings of dried fruit without realising it. Whole fruit remains the better option.

Can eating too many mangoes cause problems?

Like any food, eating excessive amounts may lead to unwanted effects. Large portions can contribute extra calories, which may make weight management more difficult over time.

Some people may also experience bloating or stomach discomfort if they eat several mangoes in one sitting because of their fibre and natural sugar content. Others may notice irritation around the lips due to compounds found near the mango peel. Washing the fruit well and avoiding contact with the sap can help reduce this reaction. Moderation remains the simplest rule.

Healthy ways to

enjoy mangoes

There are plenty of ways to include mangoes in your diet without going overboard. Try adding chopped mango to a bowl of plain yoghurt, mixing it into a salad with cucumber and lettuce, serving it alongside grilled chicken or freezing small cubes for a refreshing summer snack. You can also blend mango with milk or yoghurt without adding extra sugar to make a healthy smoothie. These small changes help preserve the fruit’s nutritional value while keeping added sugar to a minimum.

Mangoes have earned their place as one of Pakistan’s favourite summer fruits and there is no reason to fear them. For most healthy adults, one to two moderate servings of fruit a day, including mangoes, can fit comfortably into a balanced diet. People with diabetes do not necessarily need to avoid mangoes either, but they should pay closer attention to portion sizes, monitor their blood sugar and include the fruit as part of an overall healthy eating plan.

Enjoy the fruit fresh, keep portions sensible, avoid turning it into sugar-loaded desserts or drinks and pair it with protein or healthy fats whenever possible. That way, you can savour mango season without guilt and without compromising your health.

- Compiled