What is the glycemic index of dried mango?
According to the January app, the glycemic index of dried mango is 60. This is considered Medium. By looking up dried mango in the January app, you can quickly see the glycemic index of that food as well as the glycemic load. This information can help guide your dietary choices.
What impact will this have on my blood sugar levels?
When you eat dried mango, your blood sugar levels will rise slowly. This is because of the medium glycemic index of dried mango. Foods with a high glycemic index can cause a rapid increase in blood sugar levels, while foods with a low glycemic index will cause a more gradual increase.
When using the January app, we can see the calories, macros, and glycemic index (GI) / glycemic load (GL) of that food item. But here's the best part: We can also see our predicted blood sugar response, without requiring you to wear a sensor.
Can people with diabetes eat dried mango?
People with diabetes can consume dried mango in moderation, but they should be mindful of portion sizes. Due to its medium glycemic index, it may cause a moderate rise in blood sugar levels. It's essential to balance dried mango with other low-GI foods and monitor blood sugar levels. As always, consult a healthcare provider for personalized dietary advice.
What are the health benefits of dried mango?
Dried mango is rich in vitamins, especially vitamin A and vitamin C, and minerals like calcium and potassium. It's a good source of dietary fiber, which aids in digestion. Dried mango also provides antioxidants, which help in protecting the body from oxidative stress.
Nutritional Information
Here is the nutritional information for dried mango:
- Calories: 160 (per 40g serving)
- Protein: 1g
- Fat: 0.5g
- Carbohydrates: 40g
- Fiber: 2g
- Calcium: 20mg
- Potassium: 300mg
- Sodium: 10mg
- Vitamin C: 12mg
What are some healthy alternatives to dried mango?
If you're looking for healthy alternatives to dried mango, consider fresh mango, which has a lower glycemic index due to its higher water content. Other options include dried apricots, dates, or figs, which also offer nutritional benefits and natural sweetness. Remember to check their glycemic indices and consume them in moderation.
Conclusion
Dried mango, with a medium glycemic index of 60, can be a healthy and delicious snack when consumed in moderation. Its rich nutrient profile offers vitamins, minerals, and antioxidants that can benefit your health. However, if you have diabetes or are monitoring your blood sugar levels, it's essential to be mindful of portion sizes and consult a healthcare provider for personalized advice.
Use January to see your predicted blood sugar before you eat
To check the glycemic index of over 32M foods, as well as see your predicted blood sugar response before you eat them, use the January app. It’s completely free to download and use and it provides you with a treasure trove of nutritional and glucose insights to help you achieve your health goals.
FAQs about Dried Mango
Does the glycemic index of dried mango change based on its ripeness?
The glycemic index of dried mango tends to remain relatively constant because the drying process standardizes sugar content. However, fresh mangoes picked at varying ripeness levels can affect the sugar content. Once dried, these variations are minimized, making the glycemic index stable around 60 regardless of initial ripeness.
Is there a difference in the glycemic index of dried mango depending on its origin?
Yes, there can be slight variations in the glycemic index of dried mangos from different regions. Factors such as soil type, climate, and farming practices can influence the nutrient profile and the sugar content of the mangoes before they are dried. These slight variations can cause the glycemic index to fluctuate minimally, but it's generally around 60.
Does the cooking process of dried mango affect its glycemic index?
Cooking dried mango, such as incorporating it into baked goods or rehydrating it for dishes, can influence its glycemic index. When dried mango is cooked, especially with added sugars or other ingredients, the glycemic index could increase, leading to a higher blood sugar impact compared to consuming it in its raw dried form.
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