If you have diabetes, you should be cautious when consuming 'mango juice' made from fresh fruit. Recently, an analysis of the glycemic index (GI) and glycemic load (GL) of fresh fruit juices made from mango, apple, papaya, and orange revealed that mango juice has the highest values in both indices.

The team of Professor Yapo Haipolyte Kouadio from the Department of Food Science at Alassane Ouattara University in Ivory Coast conducted a study to identify more suitable fresh fruit juice options for diabetic patients.

 

Fruits are high in sugar, but they are also rich in fiber, vitamins, and minerals, which help prevent chronic diseases. Experts recommend that diabetics consume an appropriate amount of fruit. However, fresh fruit juices have lower fiber content than whole fruits, reducing their benefits. The research team analyzed blood sugar and glycemic index levels to determine whether it is safe for diabetes patients to consume fresh fruit juices made from the most commonly consumed fruits such as mango, apple, papaya, and orange at the Abijan Anti-Diabetes Center.

The glycemic index is a measure of how quickly blood sugar levels rise after eating a food. It is calculated by setting the blood sugar increase speed after consuming 50g of simple glucose as 100, and then expressing the relative speed when consuming 50g of carbohydrates from a specific food. The glycemic load is a value that considers the amount of food consumed, calculated by multiplying the glycemic index by the amount of carbohydrate intake and then dividing by 100.

 

The research team conducted an experiment on 16 participants who had normal fasting blood glucose levels and were not obese. They consumed mango, apple, papaya, orange juice, and a control solution (250 mL of water mixed with 50g of glucose), and their blood glucose levels were measured. All fresh fruit juices were adjusted to contain 50g of carbohydrates. The participants fasted for 12 hours before measuring their fasting blood glucose levels, and blood samples were collected at 15, 30, 45, 60, 90, and 120 minutes after consuming each of the test foods.

 

The analysis showed that both blood sugar and insulin levels were highest after consuming mango juice.

 

The glycemic index was ▲mango juice (56.41), ▲apple juice (31.50), ▲papaya juice (49.67), ▲orange juice (42.97). The glycemic index is classified as high when 70 or above, medium between 55 and 69, and low when 55 or below. Only mango juice fell into the 'medium' category. The rest all had low glycemic index values.

The sugar content index for the fruit juices is as follows: mango juice (7.46), apple juice (2.56), papaya juice (5.06), and orange juice (3.91), with mango juice being the highest. However, all fresh fruit juices had sugar content indices below 10, classifying them as 'low'.

The research team stated that "the different blood sugar responses were due to the varying characteristics of the sugars contained in each fruit, interactions with other nutrients, and phenolic compounds."

 

Professor Ko Audio stated, "The glycemic index of fresh fruit juice is relatively low, so it can be consumed by diabetics," but also added, "Among them, mango juice has a relatively high glycemic index and blood sugar levels, so it is recommended to drink it only occasionally."

Meanwhile, the results of this study were recently published in the International Journal of Nutritional Food Science, the 'NFS Journal'.

 

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Orange. Apple. Mango.

It seems that the sugar content is highest in mangoes.

 

Among these, apple juice is the lowest.

 

Since you're going to have juice anyway

For those with diabetes

Drink less mango juice, or...

Please enjoy with oranges and apples.