An apple a day keeps the doctor away, but a tropical twist might be what you need to lower your diabetes risk.
New research suggests that eating about 100 calories worth of mango per day could help lower insulin levels and boost insulin sensitivity in overweight or obese adults with chronic low-grade inflammation.
“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,” said Dr. Indika Edirisinghe, professor of food science and nutrition at the Illinois Institute of Technology.
Seeking solutions
Obesity is a serious and expensive problem in the US, where more than 2 in 5 adults and over 1 in 6 children are obese. An even larger portion is considered overweight, according to government estimates.
As the nation’s obesity crisis has ballooned in recent years, so has the number of people diagnosed with type 2 diabetes. The chronic condition develops when blood sugar levels stay dangerously high, often due to insulin resistance.
Mangoes vs. Italian ices
In the study, researchers aimed to see if simple dietary changes could help reduce the risk of chronic conditions like type 2 diabetes, which increases the chances of other serious health problems, including heart attack, stroke and kidney failure.
The team divided 48 overweight or obese adults, ages 20 to 60, into two groups. Half were told to eat two cups of mango daily, while the other group indulged in a calorie-matched treat — Italian ices, a frozen dessert similar to sorbet.
Other than their mangoes or Italian ices, participants kept their usual diet and lifestyle for the four-week study period.
By the end, researchers found that those eating mangoes saw “significant” reductions in insulin resistance. They also had lower insulin levels than they did at the start of the study, while the control group saw no changes.
Notably, markers of inflammation and blood sugar levels showed little difference between the two groups, prompting researchers to suggest that mangoes could serve as a heart-healthy alternative to other equally calorie-dense treats.
But here’s the real kicker: Despite both groups consuming the same number of calories, the mango group’s body composition stayed stable, while the control group experienced a “slight but significant” weight gain.
“The improvement in insulin sensitivity in the mango group, without changes in body weight, is noteworthy – which counters misconceptions about mangos’ natural sugar content and impact on obesity and diabetes,” said Edirisinghe.
“These findings support previous research showing that eating mango does not lead to weight gain, and while the exact mechanism is still unknown, the role of improved antioxidant status from mango consumption may be the mediating factor on blood glucose control,” she added.
Mangoes for overall health
While eating mango might help keep type 2 diabetes at bay, these tropical stone fruits have a lot more to offer your body, according to the Cleveland Clinic.
Mangoes are packed with fiber, which helps promote gut health and aids in digestion. The soluble fiber in mangoes can also help lower total cholesterol and LDL cholesterol — the “bad” kind that contributes to plaque buildup in your blood vessels
They’re also loaded with vitamins A, C and E, powerful antioxidants that support healthy skin and hair.
Rich in potassium, mangoes help balance sodium levels in the body, keeping your blood pressure in check and boosting heart health.
And let’s not forget about antioxidants. These fruits are rich in nutrients that protect your cells from damage, helping to reduce the risk of cancer and slow the aging process.
Mangoes are also a great source of carotenoids — what gives the fruit its signature yellow hue — which support a strong immune system.
