Orange vs. Apple vs. Mango: Which Juice Should Diabetics Be Most Careful With?

If you have diabetes, you should be cautious when consuming fresh fruit juice, especially mango juice. A recent analysis of the glycemic index (GI) and glycemic load (GL) of mango, apple, papaya, and orange juices revealed that mango juice had the highest GI and GL scores.

A research team led by Professor Yapo Hypolite Kouadio of the Department of Food Science at the University of Alassane Ouattara in Cordi-Ivoire conducted a study to identify fresh fruit juice options that are more suitable for diabetic patients.

 

Although fruits are high in sugar, they are also rich in fiber, vitamins, and minerals, helping prevent chronic diseases. Experts recommend that people with diabetes consume an appropriate amount of fruit. However, fresh fruit juices have lower fiber content than whole fruit, reducing their benefits. The research team analyzed blood sugar and glycemic load levels when fresh fruit juices were made from mango, apple, papaya, and orange, the most commonly consumed fruits by diabetic patients at the Abidjan Antidiabetic Center, to determine whether they could be consumed.

The glycemic index (GI) is a numerical measure of how quickly a food raises blood sugar levels after eating. The rate of blood sugar rise after consuming 50g of simple glucose is set at 100, and it represents the relative rate of rise compared to consuming 50g of carbohydrates from a specific food. The glycemic load (GL) takes into account the amount of food consumed, and is calculated by multiplying the GI by the amount of carbohydrate consumed and dividing by 100.

 

The research team measured the blood sugar levels of 16 non-obese participants who had normal fasting blood sugar levels and consumed mango, apple, papaya, and orange juices, as well as a control group (a solution of 250 mL of water and 50 g of glucose). All fresh fruit juices were adjusted to contain 50 g of carbohydrates. After fasting for 12 hours, the participants measured their fasting blood sugar levels, and blood samples were collected 15, 30, 45, 60, 90, and 120 minutes after consuming each reference food.

 

Analysis results showed that mango juice had the highest blood sugar and glycemic load. .

 

The glycemic indexes were as follows: ▲mango juice (56.41), ▲apple juice (31.50), ▲papaya juice (49.67), and ▲orange juice (42.97). A glycemic index of 70 or higher is considered high, 55-69 is considered medium, and 55 or less is considered low. Only mango juice fell into the "medium" category. The rest had low glycemic indices.

The glycemic loads of mango juice (7.46), apple juice (2.56), papaya juice (5.06), and orange juice (3.91) were as follows: mango juice again had the highest glycemic load. However, all fresh fruit juices had glycemic loads of 10 or less, falling into the "low" category.

The research team said, "The characteristics of the sugars contained in each fruit, the interactions between other nutrients, and the phenolic compounds are different, so they showed different blood sugar responses."

 

Professor Couadio said, "The glycemic index of fresh fruit juice is low, so diabetics can consume it," but added, "Mango juice, among them, has relatively high blood sugar and glycemic index, so I recommend drinking it only occasionally."

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

 

=================

Orange. Apple. Mango

I guess mango is the highest in sugar.

 

Among these, apple juice has the lowest

 

If you're going to drink juice anyway

People with diabetes

Drink some mango juice,

Eat oranges and apples