CURRENT dietary recommendations promote the increased consumption of fruits and vegetables to reduce the risk of many diseases. One protective benefit of increased fruit and vegetable consumption is its benefit to aid in reducing body fat and lowering blood glucose.
A recent study published in ‘Nutrients’ suggests that eating two cups of mango daily—approximately 100 calories—may lower insulin levels and improve insulin sensitivity in overweight or obese adults with chronic low-grade inflammation.
These findings emphasize how simple dietary choices like adding fresh mangoes 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.
The researchers at the Illinois Institute of Technology involved 48 adults aged 20 to 60 in this study that compared the effects of fresh mango consumption to a calorie-matched control food, Italian ice (a sweetened frozen dessert similar to sorbet), on inflammation and insulin sensitivity.
Results showed that participants who consumed mangoes experienced significant reductions in insulin resistance, as measured by the Homeostasis Model Assessment of Insulin Resistance (HOMA-IR).
Additionally, beta-cell function—reflecting the pancreas’s ability to produce and release insulin—significantly improved, as indicated by the disposition index (DI), a key marker of the body’s ability to regulate blood sugar levels.
After four weeks, those in the mango group also had significantly lower insulin concentrations in response to an oral glucose tolerance test (OGTT) compared to the beginning of the study, while no changes were observed in the control group.
The mangos provided were a combination of Kent (126.9 g/serving) and Keitt (38.1 g/serving) varieties, and beyond the intervention or control food, participants were instructed to keep their normal diet and lifestyle.
Study tests and food pick-up occurred five times throughout the study, and participants were required to keep three-day food records to monitor compliance.
After four weeks, those in the mango group also had significantly lower insulin concentrations in response to an oral glucose tolerance test (OGTT) compared to the beginning of the study, while no changes were observed in the control group.
According to Indika Edirisinghe, a Professor of Food Science and Nutrition involved in the study, 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
“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,” Edirisinghe added.
Mango is in season and is renowned for its nutritional and phytochemical properties. The sweetness of mango has raised concerns about sugar content and weight gain in obesity and diabetes, although it offers a wide range of health benefits, from promoting satiety and enhancing gut health to alleviating constipation.
Undoubtedly, consuming fresh mango is better than dried mango to help maintain stable blood glucose and insulin levels in adults who are overweight or obese. It is a more beneficial snack for weight management and for individuals with conditions requiring blood sugar control.
Following consumption, satiety was assessed every 15 minutes for 90 minutes, and blood glucose was assessed every 30 minutes for 90 minutes in 34 healthy adults (29 females and 5 males) who consumed either 100 kcal of fresh mango, dried mango, or white bread on three separate occasions.
High-satiety foods help lower the risk of overconsumption while possibly providing fewer calories and reducing the risk of becoming overweight, obese, and developing type 2 diabetes. It is expected that high satiety is achieved when food remains in the stomach for a long period.
The consumption of fresh mango results showed a significant increase in a greater sense of fullness and a lower desire to eat in these participants.
Fresh mango exhibited a more efficient decrease in postprandial glucose levels compared to freeze-dried mango or white bread, and fresh mango promoted a greater stability in blood glucose. Also, freeze-dried mango consumption significantly lowered postprandial glucose compared to white bread.
The demand for less-perishable, nutritious and convenient snacks has led to the increased consumption of fried-dried mango. Dried mango contains similar nutrients and phytochemicals as fresh mangoes but at different potencies due to the loss of moisture and drying processes.
The researchers therefore suggested in the Journal of Medicinal Food that fresh mango consumption may be more beneficial in improving satiety responses and postprandial glucose control when compared to its dried alternative or white bread.
According to them, “The results of the study may help guide individuals who are overweight or obese and/or have type 2 diabetes by altering their food choices that ultimately could improve their health.”
These findings further reinforce the importance of fresh fruit, particularly mangos, as part of a heart-healthy lifestyle and dietary habits that aid blood sugar control, weight management, and overall wellness.
Diabetes mellitus is a worldwide health problem, and it remains unclear whether every fruit is beneficial in blood sugar control. However, the recommendation is that individuals with diabetes eat more fruits while ensuring total energy intake remains unchanged.
This is crucial to ensure that the benefits of fruit consumption do not lead to excessive calorie intake, which could counteract the positive effects on blood glucose levels.
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