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The fruity swap that beats back insulin resistance
Insulin resistance is becoming a serious problem in the U.S., affecting up to 40 percent of U.S. adults ages 18 to 44. That’s two out of every five American adults in that age group!
If you recognize the signs early enough, insulin resistance can be halted before you get labeled with a chronic disease. It usually precedes the onset of type 2 diabetes by 10 to 15 years, which is plenty of time to reverse that trajectory.
But that’s not your only risk. Insulin resistance is also linked to obesity, cardiovascular disease, non-alcoholic fatty liver disease (NAFLD), metabolic syndrome and polycystic ovary syndrome (PCOS).
Lifestyle modification is key to improving insulin resistance, with diet being a common starting point. But recent research indicates one food may be especially beneficial at controlling this modern-day scourge…
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Mangoes mangle insulin resistance
Researchers at the Illinois Institute of Technology studied 48 adults ages 20 to 60 to determine how eating fresh mangoes compared to a calorie-matched portion of Italian ice affected inflammation and insulin sensitivity in overweight and obese adults with chronic low-grade inflammation.
According to Wikipedia, Italian ice is a semi-frozen treat made of finely granulated ice and fruit concentrates, juices or purees. Sounds healthy enough, right?
One group of participants ate two cups of fresh mango, or about 100 calories worth, daily. In contrast, the other group ate 100 calories of Italian ice.
Beyond the mangoes or Italian ices, participants were instructed to follow their regular diet and lifestyle. Study tests and food pick-up occurred five times throughout the four-week study, and compliance was monitored through participants’ three-day food records.
What happened next was astonishing…
The participants who ate mangoes experienced significant reductions in HOMA-IR-measured insulin resistance. Not only that, they showed a substantial improvement in beta-cell function, the ability of the pancreas to produce and release insulin to manage normal glucose concentrations. Beta-cell function was measured using the disposition index (DI), a marker of how effectively the body regulates blood sugar levels.
After four weeks, the mango group also had significantly lower insulin concentrations in response to an oral glucose tolerance test (OGTT) compared to their levels at the beginning of the study. No changes were observed in the control group.
“Managing blood glucose isn’t just about monitoring blood sugar levels — it’s about improving insulin sensitivity,” says Dr. Indika Edirisinghe, a professor at the Illinois Institute of Technology.
“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.”
Interestingly, despite eating foods with the same amount of calories, body composition remained stable in the mango group, while the control group experienced a slight but significant weight increase. The findings also show markers of inflammation and glucose levels weren’t significantly different between the two groups at the end of the study. This indicates that mangoes are a heart-healthy swap for calorically comparable sweet treats.
“The improvement in insulin sensitivity in the mango group, without changes in body weight, is noteworthy — which counters misconceptions about mangoes’ natural sugar content and impact on obesity and diabetes,” Edirisinghe says.
“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.”
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Enjoying mangoes and good health
The results of this study further reinforce the importance of fresh fruit, particularly mangoes, as part of a heart-healthy lifestyle that supports blood sugar control, weight management and overall wellness.
Previous research has delved into the differences between consuming sugars in whole fruit versus fruit juices, which is ultimately the comparison this study made by pitting Italian ice against mangoes.
In one such study, the researchers stated, “As well as being high in vitamins and minerals, fruits are a great source of phytochemicals which may increase insulin sensitivity, and fiber which helps regulate the release of sugar into the blood and also helps people feel fuller for longer.”
Additionally, most fruits typically have a low glycemic index, meaning the fruit’s sugar is digested and absorbed into the body slower.
If you want to swap out mangoes for less healthy sweet treats, the first step is to learn to tell when a mango is ripe. Here are some tips from Mango.org:
- Don’t focus on color. Because mango varieties come in several colors, shapes and sizes, color is not the best indicator of ripeness.
- A ripe mango will give slightly when you squeeze it gently. A medium-ripe mango will be somewhat firm, and an unripe mango will be very firm to the touch. You can enjoy unripe mangoes, but their flavor will be more sour-tart than sweet.
- Sometimes, you can tell a mango is ripe by smelling the stem. If there’s a fruity aroma, your mango is ready to enjoy.
Cutting up mangoes can be tricky. Follow this tutorial here for tips to make it easy. Enjoy your mango as-is or mix them in a fruit salad, smoothie or yogurt. They also make a delicious addition to fish or chicken dishes.
Editor’s note: Are you feeling unusually tired? You may think this is normal aging, but the problem could be your master hormone. When it’s not working, your risk of age-related diseases skyrockets. To reset what many call “the trigger for all disease” and live better, longer, click here to discover The Insulin Factor: How to Repair Your Body’s Master Controller and Conquer Chronic Disease!
Sources:
New study: Eating mangos daily shown to improve insulin sensitivity and blood glucose control — EurekAlert!
How To Choose A Mango — Mango.org
By Carolyn Gretton
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