 Hi guys, today we are talking about mangoes. I am Dr. Ahmad Ergine. I'm an endocrinologist, a diabetes specialist and a diabetes education expert. Today we're talking about mangoes. Now who doesn't like mangoes guys? Anybody? I think everybody does, except a few of those that I see sometimes the carnivores or the keto people. You know, these people, they just hate everything except the, you know, the kettle. But anyway, jokes aside, let's talk about mango. And if you have diabetes, can you eat mangoes? Maybe. Let's talk about it. All right guys, so again, I am not a very restrictive guy. I'm very liberal when it comes to living your life in a balanced fashion. That's all wellness is about. That's all life is about, right? The balance, the moderation, extremism is not good in any way. So guys, mango is a great fruit. The politics aside, the mangoes are great fruits because they have so many good things about them. Now you can be like, wait a minute, this has a lot of sugar. Yeah, I know it does. But here is the trick guys that nobody tells you. Those sugars, the fructose primarily in fruits, they are so freaking loaded with the antioxidants, with the vitamins, with the minerals, you name it. Everything you want in your diet, they negate the effects of those sugars that brings you the oxidative stress or free radical damage. So again, like I'm not talking about here eating candies, okay? So when you eat candy, there is nothing good about that. When you eat the chocolate bar, there is nothing good about that unless you're eating 70% dark chocolate. But, you know, if you're eating Reese's, if you're eating whatever, I don't even know their name anymore, it's like they're so horrible. But if you're eating those candy bars, you're not getting any antioxidants from them. You're getting a bunch of C-R-A-P. Okay. So guys, don't do that. But the fruits with the antioxidants that negates all the radical damage that comes from the sugar, it is so plenty with vitamins and minerals and antioxidants that the research shows that if you don't have diabetes, it can even prevent you to become diabetic in the future. So what are these vitamins? So vitamin A, B, C, well, cannot be easier than that. So a lot of vitamin A, vitamin B, vitamin C, there's a lot of vitamin E and vitamin K as well. Again, these are vitamin E is a super antioxidant. You need B vitamins like we talked about the thiamine, the debanfa thiamine. That's a super popular video. If you have not watched it, watch this right here or you can click it later. But guys, it's super deeper fruit. Now, of course, you have to have some limits, right? So that's why we talk about the moderation. Now, what is a good limit? And how can you make mangoes not spike your blood sugar? Here's a couple of tricks. Now, the one mango is around 25, 30 grams of carbs. And the glycemic index is not too bad, actually. The glycemic index of mangoes is around 51. Less than 55 is okay, right? So yeah, you're good. The glycemic load of one mango, one mango, like a normal sized mango is 10. So not too bad either, you know, we call things too bad if the glycemic load is more than 20. Now, remember, glycemic index and glycemic load is different. Glycemic index is half as your blood sugar spikes with that particular food. Glycemic load, on the other hand, is how much of that food you're eating. So a low glycemic index food cannot can turn out to be bad for you if you eat too much of it. That's basically what it is. But if you are measuring with the cup, for example, one cup of mangoes, I would say 25 grams, that's not a little carbs, but that's not a huge amount of carbs either. Now, another trick to prevent the blood sugar spike that comes with mangoes is to combine it with some healthy fats, especially omega three fatty acids will be very helpful. Now, what the fat does is fat slows the absorption of the sugars, right? So to be honest with you, mango go well with anything. I mean, I eat fish all the time with mango sauce on it or mango, chopped mangoes, and you can slice the mango and put on the side on any type of meal with good fat in it. So you don't have to necessarily have a full plate of fruits to spark your blood sugar, but just have a half of a mango, take it, eat it with your dinner, and that will take away your cravings is going to serve its purpose like a dessert. And what can you ask for it, right? Sometimes you can combine it with nuts. Again, nuts will, especially walnuts will slow the absorption of those glucose and it's going to add even more antioxidants and omega three fats. Now, if you really want to get done and dirty, you can actually get the leaves of the mango and boil them and drink the water that comes with there's actually an interesting substance with that comes with mango leaf. And that basically works like a alpha glucose a day's inhibitor, which there's actually even a drug for this for diabetes. But you have to take that drug, you can just basically drink the mango leaf tea. And that can also help reduce your low lower blood sugar. So if you are like a really big into mango and you don't want these mangoes to supply your blood sugar, you may want to drink that tea right after you eat that mango too. So just saying, guys, thank you for watching. And if you liked this video, please share the video and we'll see in the next one. Remember to give us a give a thumbs up to you. Bye bye. All right, thank you for watching. And I want you to be more informed and more educated. So to do that, go ahead and watch this next video right here.