A recent study published in the journal Nutrients suggests that consuming mangoes may help lower insulin resistance, a key factor in preventing type 2 diabetes. The research, conducted by the Illinois Institute of Technology, explored how fresh mango consumption impacts insulin sensitivity and inflammation in overweight and obese adults.
The study compared the effects of eating two cups of fresh mango daily with consuming the same calorie amount of Italian ice, a sweetened frozen dessert. It involved 48 participants aged 20 to 60 who were instructed to maintain their regular diet and lifestyle, aside from the addition of mangoes or Italian ice.
The results showed that participants who ate mangoes experienced a significant reduction in insulin resistance, a condition where the body’s cells become less responsive to insulin. Additionally, their beta-cell function improved, enhancing the pancreas’s ability to produce and release insulin, essential for controlling blood glucose levels.
After four weeks, the mango group had notably lower insulin concentrations compared to their baseline measurements, while the control group, who consumed Italian ice, showed no significant changes.
Potential Benefits for Diabetes Prevention
Lead study author, Professor Indika Edirisinghe, emphasized that managing blood glucose isn’t solely about monitoring sugar levels but also improving insulin sensitivity. “Our study suggests that adding fresh mangoes to the diet can be a simple and enjoyable way for individuals who are overweight or obese to enhance insulin function and reduce the risk of type 2 diabetes,” Edirisinghe said.
Despite mangoes’ potential benefits, experts urge balance when incorporating them into a diet. New Jersey-based dietitian Erin Palinski-Wade, author of 2-Day Diabetes Diet, explained to Fox News Digital that while mangoes can be a valuable addition to a diabetes meal plan, other foods such as almonds, avocados, and berries also offer similar protective effects.
“Mangoes are rich in fiber and nutrients but still contain carbohydrates,” Palinski-Wade noted. “Balancing carbohydrate intake throughout the day is crucial for effective blood sugar management.” She recommended pairing mangoes with lean proteins and healthy fats to minimize blood sugar spikes.
Heart-Healthy Sweet Treat Alternative
In terms of body composition, the mango group saw no significant weight gain, whereas the control group experienced a slight but noticeable increase in body weight. This suggests that mangoes could serve as a heart-healthy, calorie-comparable alternative to other sweet treats.
The study also highlighted that, despite mangoes’ natural sugar content, their consumption does not appear to lead to weight gain or negatively affect blood sugar control. “These findings contradict the misconception that mangoes’ sugar content might contribute to obesity or diabetes,” Edirisinghe explained.
Experts also pointed out that naturally occurring sugars in fruits, such as those found in mangoes, are accompanied by beneficial fiber and antioxidants, which have less of an impact on blood sugar than added sugars. However, Palinski-Wade cautioned that mangoes are still a source of carbohydrates, which can raise blood sugar. She recommended spacing out mango consumption throughout the day to maximize the benefits.
Call for Further Research
While the study offers promising insights, experts agree that more research is needed to fully understand how mangoes impact blood sugar regulation. “This study reinforces the idea that whole fruits like mangoes can be part of a healthy diabetes management plan, reducing the need for added sugars while supporting better blood sugar control,” Palinski-Wade concluded.
The study, funded by the National Mango Board, was conducted independently, with the board not influencing the study’s findings.
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