Breaking News:The right way to eat mangoes and other fruits: Expert’s tips– What Just Happened

The juicy, ripe mango is not just any fruit in the world of Malayalam literature. It becomes the symbol of a mother’s heartbreaking pain in the iconic poem Mambazham, written by Vyloppilli Sreedhara Menon in 1936. In the poem, the ripe mango doesn’t taste sweet, but has the bitterness of loss. Mambazham, one of the cult classic poems in Malayalam, has been etched too deeply into the hearts of Malayali readers.

Almost nine decades later, the delicious mangoes are causing pain in the hearts of diabetes patients. Diabetes is not just a lifestyle disease in Kerala; it’s a social disaster. More than 53.7 crore people suffer from diabetes globally. However, the condition is quite severe in Kerala. Various national and international studies state that 19 – 24 per cent of adults in Kerala are diabetes patients. In many areas, there is at least one diabetic patient in every house. 

All discussions about food, whether at a family gathering, Onasadya, or a wedding function, lead to adding or deleting sweet treats from the menu. There will be no shortage of opinions about the intensity of sweetness or the lack of sweetness of a dish that would be served. It is in this scenario that Kerala’s favourite mango, too, comes under suspicion. 

What determines the extent of danger
In a place like Kerala, where the number of diabetic patients is alarmingly high, fear spreads faster than scientific facts. Meanwhile, science, based on experiments and observations, tells us that quantity alone does not determine the extent of the danger posed by sugar. Factors like the structure of the food containing sugar, its fibre content, glycemic index, and the speed at which it is absorbed into the body also play key roles. This is why the sugar in a glass of soft drink and the sugar in a ripe mango affect the body differently. 

How to eat a mango right?
Mango has a moderate glycemic index of 51 – 56. So, the sugar in mango doesn’t elevate the blood sugar levels quickly, especially when it is enjoyed as a whole fruit. According to scientific evidence, mangoes are not that dangerous. A six-month clinical study published in the international science journal Foods in August 2025 was crucial to this debate. In the study led by Dr Raedeh Basiri, a nutrition scientist at George Mason University in the US, pre–diabetic patients were divided into two groups. One group ate ripe mangoes every day while the other group had a special low-sugar snack. Insulin resistance and glucose levels improved in those who had mangoes, and their body fat was also reduced. Despite having sugary mangoes every day, it didn’t cause any danger. 

How to eat fruits right?
Various assessment studies that were published in the American Journal of Clinical Nutrition and Nutrients state that fruits, when consumed wholly, don’t worsen diabetes. However, things get complicated when the fruits are turned into juice or pulp. It must also be noted that these studies don’t give the license to eat any fruit in huge quantities. Portion control is crucial as the subjects of these studies were given fruits in controlled quantities. Mango isn’t healthy when it is added to juices, milkshakes and ice creams. Besides, fruits shouldn’t be consumed on an empty stomach; instead, they should be eaten in small quantities along with your meals. Not all bodies would react to fruits in a similar way. Medicines that are taken by a person and his/her lifestyle are also influencing factors of diabetes. 

Please note: This article presents general scientific information. Diabetic patients should consult their doctors before making changes to their diet.
(Dr AP Jayaraman is a renowned scientist and the former Chairman of the National Centre for Science Communicators)