New research suggests that fresh mango could be a helpful fruit for managing blood sugar levels and lowering the risk of type 2 diabetes. Packed with fibre, antioxidants, and vital nutrients, mangoes may enhance insulin sensitivity and assist in regulating glucose, particularly in overweight or obese individuals. In one controlled study, daily mango consumption improved insulin response and maintained stable body weight compared to other calorie-matched snacks. Although mangoes contain natural sugars, moderate consumption within a balanced diet can support metabolic health. Regularly including fresh mango may offer a tasty and nutritious way to promote blood sugar control and overall well-being.
Mango benefits for type 2 diabetes: Study shows improved blood sugar control
An 8-week randomised controlled trial conducted by Fortis C-DOC Hospital and the National Diabetes, Obesity, and Cholesterol Foundation (N-DOC), New Delhi, assessed the effects of mango intake in adults with type 2 diabetes. Participants consumed 250 grams (roughly one small mango) of Safeda or Dasheri mango every morning at breakfast, while a control group ate an equal portion of white bread.The study published in the National Library of Medicine found that the mango groups experienced significantly better blood sugar control, including lower fasting blood glucose levels and enhanced insulin sensitivity, meaning their bodies used insulin more effectively. Additionally, participants showed reductions in HbA1c levels, a key marker for long-term blood sugar management. The glycaemic index of mango was notably lower than that of white bread (70–75), highlighting mango as a favourable option for glycaemic control when consumed mindfully.
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Mango also supports heart, gut, and metabolic health
Beyond blood sugar benefits, regular mango consumption is linked to improved digestion, reduced cholesterol, enhanced skin and hair health, stronger immune function, and decreased oxidative stress. These advantages stem from mangoes’ high fibre content, powerful antioxidants such as mangiferin, and vital vitamins and minerals. Moreover, mangoes help regulate blood pressure and cholesterol levels, promoting cardiovascular and metabolic wellness. Additionally, their natural enzymes aid nutrient absorption and support gut health, while their anti-inflammatory properties may reduce the risk of chronic diseases and improve overall vitality.
Health risks: Not a cure, but a supportive dietary choice
While mango offers many nutritional benefits, it should not be viewed as a cure for diabetes. Due to its moderate glycaemic index and natural sugars, excessive or unbalanced mango consumption could cause blood sugar spikes, especially in people with diabetes. Despite its sweetness, mango also provides fiber, antioxidants, and essential vitamins. Experts recommend moderation, consuming mango in small portions, pairing it with proteins or healthy fats, and avoiding eating it on an empty stomach. These habits help slow sugar absorption and reduce glycaemic impact.
Practical tips for enjoying mango for health
- Portion control: Start with half a cup of fresh mango to enjoy sweetness without excess sugar intake.
- Choose fresh: Fresh mango is preferable over dried or processed types, which often contain added sugars and fewer beneficial nutrients overall for your health.
- Pair wisely: Combine mango with protein-rich foods (like yoghurt or nuts) or healthy fats to help stabilise blood glucose and support sustained energy throughout the day.
- Monitor effects: Those with diabetes should monitor their blood sugar response and consult healthcare professionals for personalised advice
- Enjoy in moderation: Incorporating mango occasionally into a balanced diet can support variety and satisfaction without significantly impacting blood sugar levels.
Disclaimer: This article is for informational purposes only and does not replace professional medical advice. Always consult your healthcare provider before making changes to your diet or managing health conditions such as diabetes.Also read | Is eating avocados daily safe? The possible allergies and digestive side effects you must know
