Eating a mango daily can improve insulin sensitivity and manage blood sugar levels, without additional weight gain
It is mango season and the time to gorge on the super-sweet fruit. Mangoes are not just among the most popular summer fruits but also a perfect addition to your diet if you are looking for a sweet treat. According to a new study, eating this tropical fruit daily can improve insulin sensitivity and manage blood sugar levels without additional weight gain.
The research, published in the journal Nutrients, has found that eating a mango daily is great for your overall health. “Our study suggests that adding fresh mangos to the diet can be a simple, enjoyable way for people who are overweight or have obesity to support better insulin function and reduce type 2 diabetes risk,” study co-author Dr Indika Edirisinghe, professor of food science and nutrition at the Illinois Institute of Technology, said in a news release.
How was the study conducted?
The study, funded by the National Mango Board, had around 50 overweight and obese men between the ages of 20 and 60 with low-grade inflammation. Scientists split the men into two groups – the first one ate two cups of mango daily for a month, and the second in which members ate a similar caloric amount of mango-flavoured Italian ice. They also took an oral glucose tolerance test before the trial started and after it ended.
As the trial ended, researchers noted several improvements in markers of metabolic health in the men who ate fresh mango:
- Lower fasting insulin concentrations
- Improved insulin resistance
- Better glucose concentration management
Experts said even after consuming similar amounts of calories, the body composition and weight of the mango remained stable, but those eating the Italian ice gained significant weight. “The improvement in insulin sensitivity in the mango group, without changes in body weight, is noteworthy [and] counters misconceptions about mangos’ natural sugar content and impact on obesity and diabetes,” Edirisinghe added.
And so, scientists inferred that eating mangoes does not lead to any weight gain. Scientists said even though the exact mechanism is still unknown, the role of improved antioxidant status from mango consumption may be the mediating factor in blood glucose control.
How do mangoes regulate blood sugar levels?
Mango is a naturally sweet fruit, and it has always been believed that its high sugar content leads to weight gain in those with insulin resistance. However, the new study, along with previous research, brings in a new perspective. Reiterates that worries of weight gain with mango consumption aren’t substantiated. “People with insulin resistance do not need to be cautious when selecting mangos as fruit to eat regularly,” said Edirisinghe.
According to researchers, the fibre, antioxidants, polyphenols, and a compound known as mangiferin – all of which are present in mangoes – could help lower blood sugar spikes and improve how cells respond to insulin.
Fibre helps slow down digestion and reduces the rapid absorption of sugar into the cells, thereby helping regular blood sugar levels as well. Mangoes are also packed with vitamins A and C, potassium, and magnesium – all of which are important for your overall metabolic health.
How much mango should you eat daily?
According to experts, for those who are at risk of increasing blood sugar levels, it is best to pair mangoes or alternate them with a variety of other seasonal fruits, vegetables, lean proteins, and whole grains to create a balance.
