Hot weather means the time of ripening mangoes and litchis, when all sorts of fruit start reaching the markets. Mangoes and litchis have just begun to arrive, and everyone likes to eat them. Both are rich in nutrients.

Mangoes contain plenty of dietary fibre, vitamin C, vitamin A, potassium and more. They also contain antioxidants in good quantity, which boost immunity and even help prevent cancer.

The small, juicy litchi, on the other hand, is 81 per cent water and helps make up the body's water deficit. It also contains natural carbohydrates that are good for health.

Litchis are rich in phytochemicals such as saponins, stigmasterol, epicatechin, leucocyanidin, malvidin, glycosides, and procyanidins A-2 and B-2.

Although mangoes and litchis are beneficial fruits, diabetes patients are afraid to eat them because they are very sweet. Many believe diabetes patients cannot eat mangoes or litchis at all. Here is what experts say.

On whether diabetes patients can eat mangoes, Indian nutritionist Sharmistha Roy Dutta said that although mangoes are highly nutritious, the fruit's glycaemic index and glycaemic load are quite high: a glycaemic index of 56-60 and a glycaemic load of 18-19.

By this particular measure in nutrition science, eating mangoes raises the sugar level in the blood, which is why diabetes patients are told to stay away from the fruit. But if their blood sugar is under control, they can easily eat mangoes a few times a month.

A few things must be kept in mind, however. Measure how many calories you take in a day, and if you eat mango at one meal, cut the same amount of carbohydrate from another meal.

It is also better not to eat mangoes with lunch or dinner; mango can be included in breakfast instead. Eat mangoes only after knowing your diabetes level and taking a doctor's advice.

Can diabetes patients also eat litchis in measured amounts? On this, Dr Rupali Dutta said diabetes patients can indeed eat litchis, but in moderation, and only after checking their diabetes level and following a doctor's advice.

According to experts, diabetes patients have very weak immunity, and eating litchis improves immunity. A recent study found that the bioactive compounds in litchis work to increase the production of macrophages.

The various nutrients in litchis are also very beneficial for diabetes patients. Litchis are very high in fibre, which keeps diabetes under control. They also contain no cholesterol, and they help reduce mental stress.

The vitamin B complex they contain also improves insulin production. Whatever sweet fruit you eat, mangoes and litchis included, eat it only while keeping your diabetes under control.

Citing NDTV.

Source: Jagonews24. First published in Bengali on The Agro News.