On our last day in London our friends Prue and Michael invited us to lunch–a treat.
We ate a delicious monkfish dish followed by Prue’s Mango Surprise--thought up by a thoughtful Prue with me in mind, i.e. something she hoped a type 2 diabetic could enjoy.
A dessert–my word!–and it was delicious!
Mangoes have been controversial.
On our return I did a bit of research.
The news is encouraging.
This from the GI Index:
Mangoes are one of the few tropical fruits with a low GI (51) so they’ll deliver sustained energy without spiking those blood glucose levels (in modest portions).They are also an excellent source of vitamin C, high in the soluble fibre pectin that helps in controlling blood cholesterol, a good source of vitamin E, rich in beta-carotene which the body converts to vitamin A, and loaded with compounds called polyphenols which have strong antioxidant properties protecting against heart disease and cancer. So you really don’t need an excuse to grab one.
Further reassurance and encouragement comes from the ygov site–Are mangoes good for diabetics??:
As usual, the message is “in moderation”.
Difficult in terms of Prue’s dessert!
Here it is:
500 gms/ 16oz (four small pots) yogurt--drained for 1/2 hour in a sieve to thicken it (spoon carefully into a fine sieve and leave to drain off the whey over a bowl in the fridge)
300 gms/10 oz ripe mango flesh–whizzed to a rough purée in a food mixer
the zest of an orange and a squeeze of its juice
- Whisk the three ingredients together in a bowl.
- Refrigerate for a couple of hours before eating.
- Serve in a small glass–with perhaps a finger waifer biscuit for non diabetics and a few strands of the zest/thin rind for the look of it.
Robin Ellis 