Mangoes and Insulin Resistance: A Sweet Path to Diabetes Prevention?
A recent study published in the journal "Nutrients" suggests that mango consumption may be linked to improved insulin sensitivity, a crucial factor in preventing type 2 diabetes. Researchers at the Illinois Institute of Technology investigated the effects of fresh mangoes on inflammation and insulin sensitivity in overweight and obese adults experiencing low-grade chronic inflammation.
The study compared the effects of consuming fresh mangoes with consuming an equivalent calorie content of Italian ice, a sweetened frozen dessert. The research involved 48 participants aged 20 to 60. Aside from incorporating a specific amount of mango – two pre-portioned cups daily – participants were instructed to maintain their usual diet and lifestyle.
The results indicated that participants who consumed mangoes experienced significant reductions in insulin resistance. Additionally, the study noted improvements in beta-cell function, which is the pancreas’ ability to produce and release insulin to regulate normal glucose concentrations. After a four-week period, the mango group exhibited significantly lower insulin concentrations compared to the beginning of the study. In contrast, the control group, which consumed Italian ice, did not experience any notable changes.
Study leader Professor Indika Edirisinghe emphasized the importance of improving insulin sensitivity for managing blood glucose. She stated that the study suggests 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 and author of "2-Day Diabetes Diet," Erin Palinski-Wade, offered her perspective on the study’s findings. She acknowledged that mangoes could be a valuable addition to a diabetes meal plan but highlighted that they are not the sole source of such benefits. Palinski-Wade suggested that almonds, avocados, and berries also provide protective effects.
While mangoes are rich in nutrients and offer a good source of fiber, Palinski-Wade cautioned consumers to remember that mangoes are still a carbohydrate. She stressed the importance of carbohydrate balance throughout the day for effective blood sugar management. She recommends combining mango consumption with lean protein and healthy fats to optimize the benefits while minimizing blood sugar spikes.
Interestingly, the study revealed that despite consuming calorically comparable foods, body composition remained stable in the mango group. In contrast, the control group experienced a slight but significant increase in body weight.
Markers of inflammation and glucose levels did not show significant differences between the two groups at the end of the study. Based on these findings, the researchers concluded that mangoes could be considered a "heart-healthy" alternative to similarly caloric sweet treats.
Edirisinghe noted the significance of the improvement in insulin sensitivity in the mango group, particularly without any changes in body weight. She explained that this counters the prevailing misconceptions about mangoes’ natural sugar content and their impact on obesity and diabetes.
The study’s findings align with previous research that indicates mango consumption does not lead to weight gain. While the exact mechanism remains unclear, the researchers suggest that improved antioxidant status resulting from mango consumption may play a mediating role in blood glucose control.
Palinski-Wade explained that naturally occurring sugars are found in many beneficial nutrients, including fiber and antioxidants. This explains why they have less of an impact on blood sugar compared to added sugars in processed foods. However, she emphasized that natural sugars are still a source of carbohydrates and can raise blood sugar levels.
She advised that those incorporating mangoes for their blood-sugar benefits should distribute their intake throughout the day. Palinski-Wade called for further research to fully understand the effects of mangoes on blood sugar. However, she noted that this study, along with others, supports the idea that fruit should not be off-limits for people with diabetes. She suggested that recommended whole fruits, like mangoes, can be an effective way to enjoy sweet satisfaction while reducing added sugars in the diet and improving overall blood sugar regulation.
It is important to note that the National Mango Board provided funding for the study. However, according to a press release, the NMB had no influence over the study or its findings.
Key Takeaways from the Study:
- Mango consumption may lead to reduced insulin resistance in overweight and obese adults.
- Mangoes may improve beta-cell function, which is essential for insulin production.
- The study found no significant changes in body weight in the mango group, despite consuming a calorically comparable amount of food to the control group.
- Researchers suggest that mangoes could be a heart-healthy alternative to other sweet treats.
- Mangoes contain natural sugars that should be consumed in moderation and balanced with protein and healthy fats.
- The study supports the inclusion of whole fruits, like mangoes, in a diabetes-friendly diet.
Considerations and Future Research:
While the study provides valuable insights into the potential benefits of mangoes on insulin sensitivity and diabetes prevention, there are a few considerations to keep in mind.
- Funding Source: Although the National Mango Board funded the study, the press release stated that they had no influence on the research or its findings. However, it is important to acknowledge the potential for bias in studies funded by industry organizations.
- Sample Size: The study involved 48 participants, which is a relatively small sample size. Larger studies with more diverse populations are needed to confirm these findings.
- Mechanism of Action: While the study suggests that improved antioxidant status from mango consumption may play a role in blood glucose control, the exact mechanism of action remains unknown. Further research is needed to elucidate the underlying mechanisms.
- Long-Term Effects: The study examined the effects of mango consumption over a four-week period. Future research should investigate the long-term effects of mango consumption on insulin sensitivity, diabetes risk, and overall health.
Despite these considerations, the study provides compelling evidence that mangoes may offer health benefits, particularly for those at risk of type 2 diabetes. By incorporating mangoes into a balanced diet, along with regular exercise and other healthy lifestyle choices, individuals may be able to improve insulin sensitivity, reduce their risk of diabetes, and enjoy a delicious and nutritious fruit. Further studies are needed to fully understand the full impacts of mango on blood sugar and to confirm the long-term benefits of mango consumption.
