Can we eat Mango 🥭🤯 the science behind this fruit 📈 ( tamil )
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- Опубликовано: 11 сен 2024
- Nutritional Content of Mangoes
Macronutrients (per 100g of mango):
• Calories: 60
• Carbohydrates: 15 g (including 13.7 g of sugar and 1.6 g of fiber)
• Protein: 0.82 g
• Fat: 0.38 g
Micronutrients:
• Vitamin C: Provides about 46% of the Daily Value (DV), essential for immune function and skin health.
• Vitamin A: About 21% of the DV, important for vision and immune function.
• Vitamin E: Small amounts for antioxidant protection.
• Vitamin K: Important for blood clotting.
• Folate: Necessary for cell division and DNA synthesis.
• Potassium: Helps in muscle function and maintaining normal blood pressure.
• Copper: Essential for red blood cell formation.
• Magnesium and Calcium: Support bone health and metabolic functions.
Health Benefits
• Boosts Immunity: High in vitamins C and A, which help boost the immune system.
• Promotes Eye Health: Contains lutein and zeaxanthin, which protect the eyes from harmful light waves.
• Aids Digestion: The fiber in mangoes helps improve digestive health.
• Lowers Risk of Chronic Diseases: The antioxidants in mangoes can reduce inflammation and lower the risk of chronic diseases like heart disease.
Disadvantages
• High Sugar Content: Mangoes are high in sugars, which can be a concern for people with diabetes when consumed in large amounts.
• Caloric Density: While they are nutritious, the calorie content can add up if eaten in large quantities, potentially leading to weight gain.
• Allergy: Some people may have an allergy to mangoes, particularly those who are sensitive to urushiol, the chemical in poison ivy and poison oak.
Mangoes are a nutrient-dense fruit that offers a range of health benefits, but like all foods, they should be consumed in moderation, particularly by those monitoring their sugar intake.
Diabetics can still enjoy mangoes by managing how they incorporate them into their diet. Here are some detailed guidelines:
1. Moderate Portions: Limiting the portion size, such as eating just a small slice or about half a small mango, can prevent large spikes in blood glucose levels.
2. Balanced Meals: Combining mango with proteins (like Greek yogurt or nuts) or healthy fats (like avocado) can help slow the release of glucose into the bloodstream, which stabilizes blood sugar levels.
3. Meal Timing: Including mango as part of a balanced meal rather than consuming it on its own can also help mitigate rapid increases in blood sugar. This is because the other components of the meal (fiber, fat, and protein) will help to slow the absorption of sugar from the mango.
4. Glycemic Monitoring: Individuals should monitor their blood sugar response after eating mangoes to understand how their body reacts and adjust their consumption accordingly.
5. Ripe vs. Unripe Mangoes: Unripe mangoes have a lower glycemic index compared to ripe ones, so choosing slightly less ripe mangoes might be a better option for those who are particularly sensitive to sugar.
6. Physical activity before or after consumption of mangoes really help in stabilising the spikes in blood sugar.
By taking these steps, diabetics can include mangoes in their diet without significantly disrupting their blood sugar levels, enjoying the nutritional benefits of the fruit while managing their condition effectively.
Here are ten Indian fruits along with their typical glycemic index (GI) values:
1. Mango Moderate GI, around 51-56.
2. Papaya Low to moderate GI, generally around 59.
3. Guava Low GI, around 12.
4. Pomegranate Low to moderate GI, approximately 53.
5. Chikoo (Sapota)Moderate GI, around 55.
6. PineappleModerate to high GI, usually around 59.
7. Lychee High GI, about 70.
8. Watermelon High GI, around 72-80.
9. Apple (Indian varieties like Kashmiri)Low GI, typically around 36-40.
10. Banana (Indian varieties like Robusta)Moderate GI, around 42-62 depending on ripeness.
These fruits vary widely in their GI, providing options for those managing blood sugar levels or looking to understand how different fruits might impact their diet.
Dr pal
Dr Jacob santhosh
Dr Arun Kumar
Dr Arun Karthick
Great doctors for Tamil community 🙏🙏🙏
You're absolutely correct.. because of them right now the entire Tamil community is learning..
Exclude Dr pal
True 👍🏻 @DrSanthoshJacob video is both informative and educational..I have a separate notebook and started writing down points that he educates
@@ragulragul5527 ok Saravana kumar
@@ragulragul5527Dr. pal, he's the one first came up with intermediate fasting.
🎉🎉 டாக்டர் பேசுவது ரொம்ப அருமையா இருக்கு...His speech contains messages for the common people. A clear articulate Tamil speaking Doctor plus public welfare thinker. 🎉🎉
Ovvoru seasons kum kedaikkura yellaa fruits and vegitables andha season la namakku thevaiyana health ahh increase panna iyarkaiye namakku tharakoodiyathathu. I belive god give us every thing right time 😌
எப்படி இன்னும் உங்கள் u toube channel ஐ விட்டு வச்சிருக்காங்க we have to save this person ❤️❤️❤️❤️❤️
கட்டிபிடி வைத்தியம் டாக்டர் மாதிரி நீங்களும் ஒரு மிக சிறந்த மனிதர், நோயாளிகளுக்கு மாத்திரை வேண்டியது இல்லை உங்களது பேச்சே போதுமானது,,,குணம் ஆகிவிடுவோம், வாழ்க வளமுடன்
Doc , Take prunes when u have sweet/carb craving. Helps a lot in controlling craving. Watched your prune video, Very useful .
Tq so much doctor, ennoda romba naal doubt ah super ha clear pannitinga, inimel na mangoes ah guilt feeling ilama sapduven , because mangoes are my most fav fruit, tqsm❤❤
Dr, great video, mame a video on how a normal person can avoid diabetic in thier life
Sir neega Basha da
Rockstar for all.
God's gift neega.
True human being.
May God bless you
Excellent video sir,உண்மையை உரக்க சொன்னிர்கள்.
You’re a most practice certified Doctor mattum illai oru nutritionist too 🙏
Thank you for clarifying and busting all the myths..a great info..
Really good to listen Doctor. Explain about Banana.
Sir நீங்க சர்க்கரை வியாதியில் இருந்து எப்படி மீண்டீர்கள் என்பதை ஒரு வீடியோ போடுங்க... நாங்களும் மீண்டு வர பயன் உள்ளதாக இருக்கும்... ப்ளீஸ் help.. எங்களை போன்ற 30 வயதில் சர்க்கரை நோய் வந்த வர்களுக்கு...
எனக்கு சுகர் 13 மேல் இருந்து 6.3 க்கு குறைத்து இருக்கிறேன்.... எடை 86kg லிருந்து 74.8kg க்கு குறைத்தேன்... ஜிம் மூலமாக... இன்னும் குறைக்கணும்.. எடை குறைய குறையும் இன்சுலின் அளவும் குறைகிறது.. முழு விளக்கம் கொடுங்க சார்...
Fantastic and easy to understand content ….fab passion !!!
Love the idea of “ eat like a diabetic even if you are not “ is so obvious but it was a Mike drop moment
Doc, thank you for your information loaded videos. I’m a ardent follower.
Like fruits, we need information about nuts. Especially Coconut. Can we eat scraped coconut about 5 tablespoons as a snack?
Please talk more about fasting..
Sir. Need a detailed video on muscle mass, lean muscle mass, fat muscle mass etc. Mainly for prediabetic.
Sir L arginine good or bad
thanks for the video dr. -it’s very useful. Kindly consider posting videos on effective exercises for different age groups. Thanks!
Thank you for the informations, it was insightful. What about eating with skin, would that reduce the GI?
Yes it will ! But the presence of pesticides nowadays is a problem with consuming skin
Can you please tell the same in pure Tamil or pure English
Plz make a vedio on banana..as we know there are many varieties of bananas..types of banana and benifits of banana in weight gain and loss
Santhosh ji... Super.. Thank you very much..
Pls put a similar video on bananas
Hi Santhosh, As a beginner to strength muscle , what kind of workout needs to be started
I eat mango from apr to july because mango tree is giving me 1500 apox in yarr i eat 40- 50 in year I am not sugar my self walking for 40 mins daily 40 mins of gym training should I eat mango in my house I have papaya govua sapota musambi tender coconut sita paal pomegranate four greens including drumstick in my house it was 9600 sq ft in tambaram chennai I grow all fruits and vegetables in my house house
Sema doctor thank you for giving about more details about food.
Hello Santosh, thank you yet another video.
My questions around gut bacteria and the influence of food.
Fermented food is a buzz word now a days and on that note kimchie is popular in the west. I am not sure how mango pickles or archaru are made. But will appreciate if you can share your thoughts on this.
Ravi
Please Make videos in English sir.your knowledge reach more people around the globe.
I have a tip.pls reply if it's correct.after having 1 or 2mangoes as a breakfast v can take guava leaf tea .this combination will not increase sugar n can enjoy any fruits
Dr. மாம்பழத்தை தோலுடன் சேர்த்து சாப்பிட்டால்... Fiber கிடைத்து விடும்... நன்றாக கழுவி சாப்பிட வேண்டும்..
is fruits like jackfruit and banana is similar. My wife is of the opinion native fruits of india is not as good as fruits like avocado , apple, dragon fruits etc - your opinion on those? overall a great video ( especially for a person like me who loves mangoes)
Almost all the fruits including grapes contains below 100 calories per 100grams. But one fruit dates have more than 300 calories per 100 grams.so if you take dates for iron requirement ,take 4 pieces,not more than that.
Great information sir. Please talk about intermediate fasting and how much hours can anyone fast and OMAD please doc
Omad coming soon
Thanks, pls post video about jack fruit...
Why don't you say how many mangoes instead of gms? Like 2 medium mangoes, or 1 big mango like that
Dr. Can I eat Non-veg if I have cholesterol .Plz make a video on this.
The fact that we are humans has only one life, so we need to enjoy everything it has to offer in moderation, we can live a little bit longer and healthier if we avoid bad habits like smoking and alcohol consumption.
Great doctor.god bless you and your beautiful family.thank you very much for the good news ❤
Sir plz put a video on fish oil capsule
Good information Dr 🎉🤗 good explanation
Thank you so much
God bless you
First day rice prepare pannitu second day sapdrenu sonninga..but how sir? தண்ணீர் ஊற்றி வைத்த சாதமா அல்லது ஃப்ரிட்ஜில் வைத்த சாதமா ? Please clarify..எதனால் நல்லது யாருக்கெல்லாம் நல்லது
Thank u dr...an eye opening msg.how about jackfruit??
Wonderful and truth presentation from Dr. Santhosh Jacob
Could you please let us what lead you into diabetic? So that we will be aware?
Dr. superb , very informative ..
50 gram is ok but who wants to eat just 50 Gram
50 கிராம்சா.....மோந்து தான் பாகன்னும்....😂
@@devilisbackk🤣🤣
Thanks for explaining sir
Guava how much to be consumed in a day,tell me about other fruits consumption quantity wise dr
Thank you so much for this video. When I eat mango, it is trigering gastric problem. Is it due to any reason? I have gerd issue
ஜயா நான் 84 kg wait இருக்கேன் என் height க்கு 60 kg தான் இருக்கனும் எனக்கு ஒரு diet chart குடுங்க ஜயா
What about Sapota?
U r really a realistic Hero for me. Love from Andhra
Sir nala fiber Target ku wheat &oats + koncham seeds la irunthu eduthu kuren ipo acidity relflux vanthu ruchu enaku gluten iruka foods set aala evolo naal ku gluten-iruka foods aproma edukalaam/ koodatha? Naan long term aa eduthudu thaan iruken ipo recent aa jalking abs workout panitu iruken masala item maximum thoda maaten but heartburn iruku (milk eduthaalum)
Great information, I can’t live without eating mango 😂
I always feel nauseous and vomit after eating jackfruit and avocado. Why is that so? I avoid those foods now.
Jackfruit please...
Thanks Doctor...Orange please
Sir, can we include mango skin is there any difference.
Dr you forgot one important factor. Just eat the mango with skin. You will get enough fiber.
Sir ella fruits kum podunga sir pls 🙏❤
Sir i hv seen many of my friends and relatives got admitted in ICU after eating mangos regularly. Their diabetes became haywire
Please discuss about banana fruit dr
Syndactyly pathi vedio poduge
King of fruit
Tell us about papaya
Please tell us whether ACV is good
Hi doc, I'm fm Fiji and interested in ur vedios.
Pls do channel in English
Take mango with the skin.fibre contents increase
Great video Dr thanks
Please speak about jack fruit
Doctor would prefer a little message information.
How to reduce the fasting sugar?
Explain about guava
Eye opening sir. Thank you 🎉🎉🎉
Rosemilk pathi podunga doctor enaku recent ah puducha milk item na adhu onnu dhan
Dr, neengga ivalo fit-ah irukkingga.. unggalukku diabetes-ah?
My right shoulder is higher than left why? I could notice when i rise my arms near ear pls reply
sir antha lit icecream enanu solunga😂
Dr., You look handsome today
Sir I have umbilical hernia Naa walking excercise pannalama pls reply sir my age 31 weight 93 apadi reduce pannanum pls reply sir
Please talk about gaua fruit
What about Guava
Video about banana sir
Please doc talk about watermelon
Doctor that ice cream name please
How about Duriyan?
What about Jack fruit
Super 🙏
நன்றி நன்றி நன்றி வாழ்த்துக்கள் 😘😘😘😘
I love mangos doctor❤
Good information
Sir i eat mango fruit with skin is it ok
Helo doc can u plz educate about stevia after starting diet and slowly studying about calories fat protein crabs ..its tough for me to completely cut off sugar foods honestly . In Australia im frequently affected by b12 deficiency why so here and not in India
Consider other alternatives like, prunes, dates and dry grapes in moderation. Of course, make a habit of fruit for ex, green mango, banana (not the complete ripe one), Pineapple...
My suggestion why should we consume Stevia (unknown ones)..
For b12, sardines, mackerel, grass fed milk, liver (lamb,beef/liver). When you take too much carb, 'b' like vitamins may deplete..
Try to cut the sugar half for ex, in Tea/Coffee. And then sweets by half...It may take many months.. unless until not very strict for yourself. in my case years..
@@TheRealVoltbliz hey thanks a lot!!! Yes it might take months to cut off sugar completely with strict mindset. Stevia is the first alternate I came to know.. as a vegetarian im struggling to get all the needed fertilizer for the body.. really don't know the cause for B12 and im getting frequent B12 injections
Diet chart weight loss give
Please make videos in English, so that north indians can understand as well
Jackfruit please
அருமை அருமை
Ipathan ninachan itha pathi trustable source yathu solla matanga la nu