A new study has revealed it can improve blood sugar, insulin sensitivity, and even reduce body fat
Adults on the verge of developing diabetes are often advised to avoid high-sugar snacks whenever possible, but a new discovery is challenging this common recommendation. Researchers in the United States have found that mangos, a tropical fruit with notoriously high sugar content, could actually protect against diabetes instead of causing it.
Funded by the National Mango Board and led by clinical nutrition researcher Raedeh Basiri at George Mason’s University, the study split the 23 participants into two groups; one getting a fresh mango daily and another getting a low-sugar granola bar each day instead.
Over six months, the researchers measured their blood sugar levels, responses to insulin and body fat. Despite the mangoes having 21 grams more sugar than the granola bar, the first group improved across all three measurements.
The study noted: “In conclusion, daily consumption of mango for 24 weeks improved both short- and long-term blood glucose control, reduced insulin resistance, enhanced insulin sensitivity, and promoted favorable changes in body composition among individuals with prediabetes.
“These findings suggest that incorporating fresh mango into the diet may offer a practical, food-based strategy to support glycemic control and improve the body composition in individuals at high risk for type 2 diabetes.
The researchers said that adults with prediabetes could benefit from having fresh mango every day but also called for future studies to look at more diverse populations and try to figure out the reason behind this connection between mangoes and diabetes protection.
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Basiri said according to News Medical: “The goal is to encourage people to include whole fruits, like mango, as part of healthy eating behaviors and practical dietary strategies for diabetes prevention.
“Individuals at high risk of diabetes should not only focus on the sugar content of foods, but on how sugars are delivered.”
Diabetes UK explains that the sugar content in fruit and vegetables are different to that in other food like cakes or biscuits because of the other nutrients and fibre you consume when eating the whole fruit, so it is only beneficial when eating the whole fruit. Juiced or smoothie versions will not have the same roughage.
It explained: “Having less intact fibre means fruit juices and smoothies are not as beneficial to the body compared to whole fruits. A serving provides about 15g carbs which counts towards free sugar, so you can see how easily it is to take in a lot of carbohydrate and free sugar without really noticing.”
The NHS also warns that having too much fruit or vegetable juices and smoothies can damage your teeth. It added: “Juices and smoothies should be consumed at mealtimes, not as a between-meal snack, to reduce the risk of tooth decay.”
Fresh mangoes also hold an array of other health benefits, it can even provide up to 67% of the daily recommended daily amount of Vitamin C according to Healthline. It also has a range of minerals like copper and folate which can make it beneficial during pregnancy to promote healthy fetal growth and development.