Mangoes and litchis are everywhere in the market now, and everyone likes to eat them. Both are full of nutrients. Mango has plenty of dietary fibre, vitamin C, vitamin A and potassium, as well as antioxidants that boost immunity and even help prevent cancer.

Litchi, the small juicy fruit, is 81 per cent water and helps replenish the body's fluids. It also contains natural carbohydrates that are good for health, and plenty of phytochemicals such as saponin, stigmasterol, epicatechin, leucocyanidin, malvidin, glycosides, and procyanidins A-2 and B-2.

Although mango and litchi are beneficial, people with diabetes are afraid to eat them because they are very sweet. Many believe diabetes patients cannot eat them at all. Here is what the experts say.

On whether people with diabetes can eat mango, Indian nutritionist Sharmistha Roy Dutta said that although mango is very nutritious, its glycaemic index and glycaemic load are fairly high: the glycaemic index is between 56 and 60 and the glycaemic load between 18 and 19.

By this measure, eating mango raises blood sugar, so diabetes patients are told to stay away from it. But if blood sugar is under control, they can easily eat mango a few times a month.

A few things must be kept in mind: 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.

It is also better not to eat mango with lunch or dinner; it can be included at breakfast instead. Mango should be eaten only after knowing the level of diabetes and taking a doctor's advice.

Can diabetes patients eat litchi in measured amounts? On this, Dr Rupali Dutta said people with diabetes can eat litchi, but in moderation, and only after measuring their blood sugar and following a doctor's advice.

According to experts, people with diabetes have very weak immunity, and eating litchi improves it. A recent study found that bioactive compounds in litchi help increase the production of macrophages.

Litchi's various nutrients are also very beneficial for diabetes patients. It is high in fibre, which helps keep diabetes under control, and contains no cholesterol. Litchi also helps reduce mental stress.

The vitamin B complex in it also improves insulin production. Whatever sweet fruits you eat, including mango and litchi, eat them only while keeping diabetes under control.

Jagonews24 compiled this report citing NDTV.

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