Eating mangoes may reduce insulin resistance, support diabetes prevention

A new study published in the journal Nutrients suggests that mangoes may be linked to lower insulin resistance, a key factor in preventing diabetes. Researchers at the Illinois Institute of Technology conducted a study on overweight and obese adults with low-grade chronic inflammation to examine the impact of fresh mango consumption on inflammation and insulin sensitivity.

The study included 48 participants between the ages of 20 and 60 who were instructed to consume two pre-portioned cups of fresh mango daily while maintaining their normal diet and lifestyle. The control group consumed the same calorie content of Italian ice, a frozen sweetened dessert similar to sorbet.

After four weeks, the participants who ate mangoes experienced significant reductions in insulin resistance and improvements in beta-cell function, which is crucial for managing glucose concentrations. In addition, those in the mango group had lower insulin concentrations compared to the start of the study, while no changes were observed in the control group.

Study leader Professor Indika Edirisinghe emphasized the importance of managing blood glucose and improving insulin sensitivity for diabetes prevention. She noted that adding fresh mangoes to the diet could be a simple and enjoyable way for overweight or obese individuals to support better insulin function and reduce the risk of type 2 diabetes.

New Jersey-based dietitian Erin Palinski-Wade, author of “2-Day Diabetes Diet,” highlighted the benefits of mangoes in a diabetes meal plan but cautioned that they should be consumed in moderation as they are still a source of carbohydrates. Palinski-Wade recommended balancing mango consumption with lean protein and good fats to manage blood sugar levels effectively.

Despite consuming calorically comparable foods, the mango group maintained stable body composition, while the control group experienced a slight increase in body weight. Inflammation markers and glucose levels did not show significant differences between the two groups, leading researchers to conclude that mangoes are a heart-healthy alternative to sweet treats.

The study was funded by the National Mango Board, but the organization had no influence over the study or its findings. More research is needed to fully understand the impact of mango on blood sugar regulation, but current findings suggest that incorporating whole fruits like mangoes into the diet can help reduce added sugars and improve overall blood sugar control.

In conclusion, mangoes may play a beneficial role in reducing insulin resistance and improving insulin sensitivity, making them a valuable addition to a diabetes-friendly diet. With proper portion control and balanced meal planning, mangoes can be enjoyed as part of a healthy eating plan to support optimal blood sugar management.