Mango and Blood SugarSeptember 25, 2014 Written by JP [Font too small?]
An ideal diet allows for a combination of health benefits and sensory pleasure. The problem with many dietary plans is that they tend to be rather restrictive. It doesn’t matter if it’s gluten free, low carbohydrate, Mediterranean or Paleo. So, while they likely fulfill the “health benefits” part of the bargain, they frequently fall short of the “sensory pleasure” component. To some extent, this is a fact of life that needs to be accepted as a necessary compromise. Having said that, on occasion research reveals that select foods typically forbidden in specific meal plans do not have to be avoided altogether. In fact, some commonly shunned foods often add both enjoyment and a healthful boost to restrictive diets.
Most people on a low carb diet avoid eating tropical fruits such as mangos. Unsurprisingly, the primary reason is because of the sugar content – about 24 grams per one cup serving. The fact that mangos are a good source of antioxidant carotenoids, polyphenols, potassium, pro-vitamin A and vitamin C usually isn’t enough to override concerns about carbohydrate content. But, what if you could eat mangos in moderation without negatively affecting your blood sugar level, adding to the pleasure of your daily life without causing harm or straying from your program?
A new 12 week study published in the journal Nutrition and Metabolic Insights investigated the effects of eating 10 grams of freeze-dried mango daily in a group of 20 obese adults. This is equivalent to approximately 1/2 of a fresh mango. Researchers at North Carolina State University and Oklahoma State University found that the addition of mango to the subjects’ diets resulted in an unexpected drop in blood sugar. The male participants recorded a decline of about 4.5 mg/dl, while the female volunteers reduced their blood sugar by approximately 3.6 mg/dl. Also of note was an almost 14% overall reduction in triglycerides – a documented risk factor for cardiovascular disease. Previous studies have suggested that moderate intake of fruits, including mangos, could be safely enjoyed even by those with type 2 diabetes. But, this is the first study I’ve come across that explicitly provides evidence that mango consumption may actually improve blood sugar control.
Note: Please check out the “Comments & Updates” section of this blog – at the bottom of the page. You can find the latest research about this topic there!
To learn more about the studies referenced in today’s column, please click on the following links:
Study 1 – Mango Supplementation Improves Blood Glucose in Obese Individuals … (link)
Study 2 – Carotenoids and Vitamin C During Handling and Distribution of Guava … (link)
Study 3 – Anticarcinogenic Effects of Polyphenolics from Mango (Mangifera Indica) … (link)
Study 4 – Nutrition Facts: Nutritional Content of One Cup Raw, Sliced Mango … (link)
Study 5 – Influences of Harvest Date and Location on the Levels of Beta-Carotene … (link)
Study 6 – Systemic Levels of Carotenoids from Mangoes and Papaya Consumed in … (link)
Study 7 – Impact of Promotion of Mango and Liver as Sources of Vitamin A for ... (link)
Study 8 – A Randomized, 4-Month Mango and Fat Supplementation Trial Improved … (link)
Study 9 – Glycaemic Response to Some Commonly Eaten Fruits in Type 2 Diabetes … (link)
Study 10 – Blood Glucose Responses of Diabetes Mellitus Type II Patients to Some … (link)
Freeze-Dried Mango Lowers Blood Sugar
Source: Nutr Metab Insights. 2014 Aug 28;7:77-84. (link)
Tags: Blood Sugar, Fruits, Triglycerides
Posted in Diabetes, Food and Drink, Nutrition