A mango a day could keep the doctor away

Research out of the US has revealed that mangoes could be a weapon against chronic conditions like type 2 diabetes.

The Illinois Institute of Technology conducted a study on 48 adults aged between 20 and 60 that found that eating two cups of mango (about 100 calories’ worth) daily may help lower insulin concentration levels and improve insulin sensitivity. The findings have been published in the journal Nutrients.

In the study, researchers examined the effects on inflammation and insulin sensitivity of eating fresh mangoes compared to a calorie-matched control food — Italian ices (a frozen, sweetened dessert similar to sorbet). The study participants were overweight and obese adults with low-grade chronic inflammation.

Those who ate the mangoes experienced significant reductions in insulin resistance, as measured by the Homeostasis Model Assessment of Insulin Resistance (HOMA-IR). Beta-cell function — the ability of the pancreas to produce and release insulin to manage normal glucose concentrations — also significantly improved when measured using the disposition index (DI), a key marker of how effectively the body regulates blood sugar levels.

After four weeks, those in the mango group also had notably 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.

“Managing blood glucose isn’t just about monitoring blood sugar levels — it’s about improving insulin sensitivity,” said Indika Edirisinghe, Professor of Food Science and Nutrition.

“Our study suggests that 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.”

Interestingly, despite the fact that both groups ate calorically comparable foods, the mango group’s body composition remained stable, whereas the control group experienced a slight but significant increase in body weight.

The researchers said a strength of the study was its design: a four-week randomised, placebo-controlled, single-blinded, parallel design conducted in free-living conditions, alongside assessments of both fasting and postprandial glycaemic responses. This approach enabled a comprehensive evaluation of hepatic and peripheral insulin sensitivity.

Limitations of the study included the fact that its timing aligned with the COVID-19 pandemic, which may have impacted inflammation data and interpretation of results; and the absence of measuring for mango metabolites.

The study was supported through an unrestricted grant from the National Mango Board (NMB). NMB had no influence over the study or its findings.

Image credit: iStock.com/artpritsadee