Mangos May Help Reduce Insulin Resistance in Overweight Adults
Mango-nificent news: A study finds that two cups a day of the antioxidant-rich fruits can improve insulin sensitivity and blood glucose control
Eating just two cups of mango a day can help lower insulin concentrations and improve insulin sensitivity in overweight or obese adults with chronic low-grade inflammation, according to new research.
The study, conducted at the Illinois Institute of Technology and published in Nutrients, brings a sweet and antioxidant-rich way for individuals to reduce their risk of chronic conditions, such as type 2 diabetes, in under roughly 100 calories.
The study compared the consumption of fresh mangos to calorie-matched Italian ices in 48 adults aged 20-60, examining their effects on inflammation and insulin sensitivity in overweight and obese adults with low-grade chronic inflammation.
Those who ate mangoes saw a significant reduction in insulin resistance and improved blood sugar levels, and after four weeks, experienced significantly lower insulin concentrations compared to the beginning of the study. Those in the mango grouping also saw stable body composition, while the control group saw a “slight but significant increase in body weight,” researchers noted.
“Managing blood glucose isn’t just about monitoring blood sugar levels—it’s about improving insulin sensitivity,” noted Indika Edirisinghe, PhD, Professor of Food Science and Nutrition. “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.”
Additional findings showed that inflammation markers and glucose levels weren’t significantly different between the two groups, deeming mangos a “heart-healthy swap for calorically comparable sweet treats.” No differences were noted in terms of fasting total cholesterol, LDL cholesterol, HDL cholesterol or triglycerides, according to 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,” Edirisinghe added. “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.”