Mangoes might just be the tasty treat that helps in managing diabetes, according to a study highlighted in the journal Nutrients. Researchers at the Illinois Institute of Technology explored the effects of fresh mango consumption on inflammation and insulin sensitivity among overweight and obese adults dealing with low-grade chronic inflammation. They compared these effects to those of consuming Italian ice, a frozen dessert similar to sorbet.
The study enlisted 48 participants aged between 20 and 60. These individuals were asked to incorporate two pre-portioned cups of mango into their daily meals while maintaining their usual diet and lifestyle. Notably, those who included mangoes in their diet experienced a “significant” drop in insulin resistance.
In addition to improved insulin resistance, the study revealed enhanced beta-cell function, which pertains to the pancreas’s ability to produce and release insulin. After a four-week period, individuals who consumed mangoes had notably lower insulin levels than at the study’s onset, while no changes were detected in the control group. “Managing blood glucose isn’t just about monitoring blood sugar levels — it’s about improving insulin sensitivity,” emphasized study leader Indika Edirisinghe.
Dietitian Erin Palinski-Wade, author of “2-Day Diabetes Diet,” shared insights with Fox News Digital on the study. She pointed out that while mangoes can be beneficial for a diabetes meal plan, they aren’t the sole option. Foods like almonds, avocados, and berries also offer protective benefits.
While mangoes are nutrient-rich and a good fiber source, Palinski-Wade cautioned that they remain a carbohydrate. Maintaining a carbohydrate balance throughout the day is crucial for blood sugar management. Pairing mangoes with lean proteins and healthy fats can help mitigate potential blood sugar spikes.
Interestingly, the mango group maintained stable body composition, whereas the control group faced a slight weight increase, despite consuming similar caloric amounts. The study concluded that mangoes could serve as a “heart-healthy” alternative to sweet treats.
Edirisinghe highlighted the improvement in insulin sensitivity within the mango group, which challenges misconceptions about the fruit’s natural sugar content and its effects on obesity and diabetes. These findings align with earlier research indicating that mangoes do not contribute to weight gain but might improve antioxidant status, aiding blood glucose control.
Natural sugars in mangoes come with beneficial nutrients, including fiber and antioxidants, which have less impact on blood sugar than added sugars. However, as Palinski-Wade noted, they can still raise blood sugar levels, so it’s wise to space out mango intake throughout the day.
The study suggests that mangoes can be part of a diabetes-friendly diet, but more research is needed to fully understand their effects on blood sugar. This aligns with the growing body of research advocating for the inclusion of whole fruits like mango in diets, even for those managing diabetes.
The National Mango Board funded the study but did not influence its findings. Khloe Quill from Fox News Digital covers this and other lifestyle topics, including food, travel, and health.
