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India Today
3 days ago
- Health
- India Today
Dr Anoop Misra on why Indian mangoes are safe and a healthy option for diabetics
For decades, mangoes have been labelled off-limits for people with diabetes. Their natural sweetness and juicy richness have made them a beloved fruit, but one that's feared for its supposed impact on blood sugar. Now, two groundbreaking Indian studies are rewriting that diabetologist Dr. Anoop Misra, Chairman at Fortis C-DOC Hospital for Diabetes and Allied Sciences, and co-author of the studies, says that certain varieties of Indian mangoes, when eaten in controlled portions and under supervision, can actually improve blood sugar control and even support weight management in people with type 2 shown the benefits of small doses of mangoes in place of carbohydrates like bread for the first time,' Dr. Anoop Misra tells 'Our data challenges the myth that mangoes are unsafe for diabetics. In fact, they could offer multiple metabolic benefits if included mindfully within a diet.' WHAT THE TRIALS SUGGESTIn collaboration with the National Diabetes, Obesity and Cholesterol Foundation (N-DOC), and supported by the Indian Council of Medical Research (ICMR), Dr Misra's team conducted two clinical studies to test the impact of mango consumption on metabolic first study, accepted for publication in the European Journal of Clinical Nutrition, assessed 95 participants - 45 with type 2 diabetes and 50 without. Participants were given either 250 grams of mango pulp (Safeda, Dasheri or Langda varieties) or an equivalent calorie portion of white bread. Researchers used an Oral Tolerance Test and Continuous Glucose Monitoring (CGM) over three they found was surprising:Mangoes caused an even lower blood sugar response than Mean Amplitude of Glycemic Excursion (MAGE), a key marker for glucose spikes, was lower in diabetic participants after eating mangoes, suggesting more stable blood sugar second study, published in the Journal of Diabetes & Metabolic Disorders on August 6, followed 35 adults with type 2 diabetes for eight weeks. Each participant consumed either 250 grams per day (about one small mango) of Safeda or Dasheri mangoes, or the same caloric amount of bread, as part of a controlled diet.'The mango group showed a measurable drop in fasting blood sugar, HbA1c levels, insulin resistance, waist size, and even subcutaneous fat. Even HDL, the good cholesterol, improved," says Dr MANGOES A SMARTER CARB?It's all about what mangoes contain and what they replace.'Mangoes have a low-to-medium glycemic index, around 51. That's much lower than white bread or sugary snacks. They're also high in fibre, vitamins, and plant compounds like polyphenols and carotenoids, which help reduce inflammation and improve insulin sensitivity,' explains Dr while mangoes are sweet, they don't cause the same rapid blood sugar spikes as refined researchers believe mangoes may also help increase satiety, meaning people might eat less ABOUT SUGAR?Aren't mangoes full of sugar?'Yes, mangoes contain natural sugars. But in our trials, participants ate a measured quantity—250 grams per day—as a replacement for a high-GI food like white bread. The results were clearly in favour of mangoes," says Dr Sugandha Kehar, lead author of both studies.'Mangoes are a much-loved fruit and often unfairly maligned. These studies show that, within a well-structured diet, they are not only safe for diabetics—but may be beneficial,' she FINAL WORD: MODERATION AND SUBSTITUTION ARE KEYDr Misra is careful to stress that this is not a licence to binge on mangoes.'One medium-sized mango per day (around 250 grams), as a substitute for other carbohydrate sources, not in addition to them, can be part of a diabetic meal plan. But this must be done under dietary supervision," he don't have to completely eliminate mangoes from your life. These studies suggest that when eaten smartly, Indian mangoes like Safeda and Dasheri can fit into a diabetic diet, and might even bring metabolic a small but powerful step in reconnecting cultural food preferences with modern science.- Ends advertisement
News18
4 days ago
- Health
- News18
Mango Not 'Forbidden Fruit' For Diabetics, May Be Safe & Even Beneficial, Indicate 2 Indian Studies
Last Updated: The studies found that controlled consumption of mangoes may improve blood sugar levels, insulin sensitivity, and other metabolic health indicators There's good news for mango lovers living with diabetes. In a significant departure from long-held dietary advice for people with type 2 diabetes, two new clinical studies undertaken by Indian researchers have found that controlled consumption of mangoes may improve blood sugar levels, insulin sensitivity, and other metabolic health indicators. The studies, led by researchers at Fortis C-DOC Hospital and the National Diabetes, Obesity and Cholesterol Foundation (N-DOC) in New Delhi, examined the impact of three popular Indian mango varieties—Safeda, Langra, and Dasheri—on individuals with type 2 diabetes. While mangoes are traditionally discouraged in diabetic diets due to their perceived high sugar content, the findings—one of which is published in the Journal of Diabetes & Metabolic Disorders and another is accepted for publication in the European Journal of Clinical Nutrition—offer scientific evidence that moderate mango consumption may not only be safe but also beneficial for people with diabetes when integrated carefully into their diet. The studies indicate that mangoes are, in fact, beneficial when included as part of a calorie-restricted and supervised diet. 'We demonstrated the benefits of small doses of mangoes in place of refined carbohydrates like bread through two detailed studies—the first of their kind in India," said Dr Anoop Misra, senior author of the study and chairman, Fortis C-DOC. However, he added a word of caution. 'I must stress, this is not a free pass to eat mangoes indiscriminately. They must be incorporated into calorie-restricted diets under professional supervision and tailored to each patient's medical profile." What does the first study say? In the first study, accepted in the European Journal of Clinical Nutrition, researchers evaluated 95 participants—45 with type 2 diabetes and 50 non-diabetic individuals—using oral tolerance tests and continuous glucose monitoring (CGM). Participants were given 250 grams of mango (Safeda, Dasheri, and Langra) or an equivalent-calorie portion of white bread, and their blood sugar responses were measured over two hours. Additionally, a subset wore continuous glucose monitors for three days to assess fluctuations in glucose levels. The results showed that mango consumption produced either similar or slightly lower blood sugar responses compared to bread in both diabetic and non-diabetic individuals. More importantly, in people with diabetes, the variability of glucose levels over the three days—a factor known to affect long-term health outcomes—was significantly lower following mango consumption. According to the researchers, this indicates that mangoes may offer greater glycemic stability compared to bread, contradicting the common assumption that they are harmful to blood sugar control. 'Mangoes are a much-loved fruit and often maligned for their possible glucose and weight-elevating effects," said Dr Sugandha Kehar, the first author of both studies. 'These studies, painstakingly done by us, show that within prescribed diets, consumption of mangoes is not detrimental to blood glucose and may even be beneficial." What did the second study find out? Building on those initial findings, the second study, published online on August 6 in the Journal of Diabetes & Metabolic Disorders, involved an eight-week randomised controlled trial among 35 adults with type 2 diabetes. The participants were divided into three groups: one consumed 250 grams of Safeda mango daily, another Dasheri mango, and the third white bread, all taken at breakfast. Their glycemic parameters, insulin sensitivity, body measurements, including skinfold thickness, and lipid profiles were closely monitored throughout the trial. The researchers reported that both mango groups experienced notable reductions in fasting blood sugar and glycosylated haemoglobin (HbA1c), a long-term marker of blood glucose levels. Insulin resistance, measured through HOMA-IR, also improved in both mango-consuming groups compared to the bread group. Alongside improvements in glycemic control, participants who consumed mangoes also lost weight, showed reductions in waist circumference, and had decreased skinfold thickness—indicators of reduced visceral and subcutaneous fat. Levels of high-density lipoprotein (HDL), or 'good cholesterol", also increased significantly among mango consumers, while the bread group did not show such improvements. Both studies received funding support from the country's apex medical research organisation, the Indian Council of Medical Research (ICMR), under the union ministry of health and family welfare. 'These results may bring relief to millions of Indians with diabetes who are routinely asked to avoid mangoes," said Dr Kehar. 'With careful dietary planning and medical oversight, we believe mangoes can be reintroduced as a safe and even beneficial option." Why is this important for India? According to the World Health Organization, in India, there are an estimated 7.7 crore people above the age of 18 years suffering from diabetes (type 2), and nearly 2.5 crore are prediabetics (at a higher risk of developing diabetes shortly). Also, more than 50% of people are unaware of their diabetic status, which leads to health complications if not detected and treated early. Diabetes is a chronic disease that occurs either when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces, WHO explains, while adding that adults with diabetes have a two- to three-fold increased risk of heart attacks and strokes. Mangoes are deeply embedded in Indian culture and cuisine and are widely consumed during summer. However, these studies suggest that when consumed in moderation and within a carefully designed dietary framework, mangoes can replace more harmful carbohydrate sources such as white bread—and possibly improve metabolic outcomes in the process. About the Author Himani Chandna Himani Chandna, Associate Editor at CNN News18, specialises in healthcare and pharmaceuticals. With firsthand insights into India's COVID-19 battle, she brings a seasoned perspective. She is particularly More Get breaking news, in-depth analysis, and expert perspectives on everything from politics to crime and society. Stay informed with the latest India news only on News18. Download the News18 App to stay updated! tags : diabetes diet food health Mango view comments Location : New Delhi, India, India First Published: August 08, 2025, 07:30 IST News india Mango Not 'Forbidden Fruit' For Diabetics, May Be Safe & Even Beneficial, Indicate 2 Indian Studies Disclaimer: Comments reflect users' views, not News18's. Please keep discussions respectful and constructive. Abusive, defamatory, or illegal comments will be removed. News18 may disable any comment at its discretion. By posting, you agree to our Terms of Use and Privacy Policy.
Indian Express
08-07-2025
- Health
- Indian Express
Is dal good for weight loss? Why we shouldn't worry about its carbs
Should the good old bowl of dal, that's a staple of a balanced Indian meal, be now questioned for its carbohydrate content? Fitness-conscious youngsters, while choosing protein-rich plant foods, are crossing out dal for its carbohydrate content. 'This is the greatest myth going around. Of course, dal has carbs but they are very negligible compared to the larger carbohydrate intake we have daily. The key aspect of weight loss is to keep to your daily calorie allowance and cut pure carbohydrates rather than eliminate a source of protein,' says Dr Seema Gulati of the National Diabetes, Obesity and Cholesterol Foundation (NDOC) Centre for Nutrition Research, Delhi. Dr Gulati says that the accepted reference of any kind of dal is 30 g, which when cooked would amount to a small katori (bowl). 'A 30 g serving of dal (lentils) typically contains around 6-7 grams of protein. The exact amount can vary slightly based on the type of dal and how it's cooked. For example, toor dal (pigeon peas) and moong dal (green gram) both offer around 6.5-6.7 grams of protein per 30 g serving,' she says. Now 30 g of dal, depending on the type used, can contain anything between 10 to 14 gm of carbohydrates when cooked. 'Cereals have more carbs, and that is what we need to reduce, not the bowl of dal, whose carb load is unlikely to make a significant difference to your calorie intake and which has more nutrients that your body needs,' she says. Scientific meta analyses have shown how pulses and legumes are associated with a lower risk of obesity and diabetes, according to Dr Gulati. She lists several pluses of dal. On carbohydrates, she explains, 'Dal is rich in complex carbohydrates, which are digested slower than simple carbohydrates, leading to a more stable and sustained release of blood sugar and energy. When consumed as part of a balanced meal with vegetables and other foods, the carbohydrates in dal are less likely to cause issues.' Dr Gulati feels that most overlook the fact that dal is a very good source of dietary fibre, which helps with digestion, promotes satiety, eliminates hunger pangs and can help regulate blood sugar levels. 'Besides proteins and carbohydrates, dal is a storehouse of vitamins and minerals. Dals are particularly rich in folate, iron, potassium and magnesium, as well as B vitamins like thiamine. They also contain smaller amounts of other minerals like phosphorus and zinc. It is low in fat,' says Dr Gulati. No it's not. 'It does not have all nine essential amino acids which the body needs. Which is why in a plant-based diet, it has to be combined with other protein sources, be it quinoa, nuts and seeds,' says Mukta Vashist, consultant dietician at Sir Gangaram Hospital, Delhi. There is a reason why dal and rice are often combined; they provide complementary protein sources, meaning they provide a more complete set of amino acids than either would alone. 'A cup of cooked rice has around 3 grams of protein. While dal is rich in the amino acid lysine, it's often deficient in methionine and cysteine, while rice is deficient in lysine. Combining them helps the body synthesize proteins more effectively,' explains Vashist. A balanced meal thali was created for a reason.
Indian Express
25-04-2025
- Health
- Indian Express
Protein deficiency? How to get 60 gm daily from natural food and not depend on supplements
When a 32-year-old patient with protein deficiency came to meet Bhakti Samant, chief dietician at Kokilaben Dhirubhai Ambani Hospital, Mumbai, he had thought she would prescribe a protein supplement. But he was surprised when she told him he did not need any supplement at all and gave him a diet chart that had whole food sources of protein spread across meals and snacks. He is now fit and energetic. 'All he needed was to balance his diet with protein in every meal to meet his daily requirement. This is the myth that everybody falls for, that protein from natural foods is not enough to meet your nutritional requirement. The body needs 0.8 gm-1gm of protein per kg of body weight to avoid deficiencies. Unless one is an athlete or recovering from illness, any normal, healthy person can easily get between 60 gm to 65 gm of protein from natural food sources. Regular people do not need supplements, just practical meal plans,' says Samant. WHY INDIA LAGS BEHIND PROTEIN TARGETS? All nutritional guidelines suggest that 10-35% of our daily calories should come from protein-rich foods. 'Estimates show that only 10 to 11 per cent of the Indian diet is protein, compared to 12 to 15 per cent in the US. We are stuck at a consumption level of 0.5 gm per kg of body weight. That's because we are largely vegetarians, with plant proteins not quite matching up to animal ones. But the bigger problem is behavioural. Our diets are carbohydrate-heavy. By not having enough protein (a quarter of your plate in every meal), you are creating a protein vacuum which you fill up with more carbohydrates, the root cause of blood sugar, inflammation and other problems,' says Dr Seema Gulati of the National Diabetes, Obesity and Cholesterol Foundation (NDOC) Centre for Nutrition Research, Delhi. Myths around having protein-rich diets pose another challenge, according to Ritika Samaddar, regional head, Clinical Nutrition and Dietetics, Max Healthcare. 'While animal protein is easier to incorporate, even plant proteins, in the right variety and combinations, can easily meet your daily protein requirement. Some plant-based sources like soy (tofu, soy milk), quinoa and chia seeds offer all nine essential amino acids. Plus they don't have saturated fat,' she says. WHAT ARE THE MYTHS AROUND DIETARY PROTEIN? Most of Samaddar's patients feel that a protein-rich diet is only for athletes and bodybuilders. 'Apart from building muscle, repairing tissues and producing hormones, proteins lend satiety, prevent quick breakdown of sugar and keep hunger pangs at bay, managing both weight and calories,' she says. Many believe high protein diets harm the kidneys. Yet a moderate protein intake with hydration is safe for most people. 'What many don't know is that even patients of Chronic Kidney Disease (CKD), not on dialysis, need 0.6 gm of protein per kg of body weight per day. Those on dialysis need 1.0-1.2 gm per kg of body weight per day, and that too from whole food sources. Yet such patients don't have more than 0.2 per gm per kg of body weight,' says Samant. The elderly, too, require 1 to 1.2 gm per kg body weight to avoid sarcopenia, a progressive wasting of muscle and skeletal mass. HOW EASY IS IT TO GET DAILY PROTEIN QUOTA FROM DIETARY SOURCES Dr Gulati has a chart ready. 'Let's assume you need between 60 to 65 gm of protein per day. Let's begin with pre-breakfast, where you can have 10 nuts, soaked or raw, all yielding between 3 gm to 26 gm, depending on the portion. You can even split them into two parts. For breakfast you can have moong dal chila, which yields 9 gm of protein per serving, so two would be 18 gm with chutney. Have a tofu salad which can give you 20 gm straight per 100 gram or a cup. Have a glass (200 ml) of buttermilk which amounts to 15 gm of protein,' she says. For lunch, she recommends multigrain millet rotis (4 to 7 gm from two diskettes) a cup of dal (12 to 20 gm), sauteed vegetables (between 2 to 4 gm per 100 g), which should be half your plate, and a bowl of curd (15 gm). Round it off with a cup of warm milk (3 to 4 gm). Snacks can be about roasted chickpeas (15 gm), a cup of grilled paneer (46 gm) cubes or sprouts (3 to 6 gm per 100 gm). For dinner, Dr Gulati recommends besan roti (a 30 gm roti contains around 6.6 gm of protein) or soybean flour roti (4.6 gm per roti), paneer, vegetables and curd (as listed above). For beverages, one can have a sattu drink (7 to 8 gm). 'There are enough high value plant proteins that can more than make up for your quota,' she says. For those used to animal protein, eggs (6 gm per egg), fish (a large piece or two small pieces contain 20 g protein) and chicken (24 to 32 gm per 100 gm, which is a biggish piece) are good sources. 'These in combination with plant proteins provide a rich bioavailable source. Who needs supplements then?' asks Dr Gulati. WHAT IS THE BIG MISTAKE THAT WE MAKE? Samant says most of us load up on protein in one or two meals and think we are done for the day. 'Remember the body can absorb only 20 to 25 gm of protein at a time. So if you have extra protein in a single meal, the surplus will go into storage as fat. That's why you need to evenly distribute protein intake through the day for the best results,' she adds. That way you can keep your normal protein range between 6.0 and 8.3 g/dL.
