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Are you consuming enough fruit? You might want to reconsider, as fruit is associated with various health benefits, including the ability to lower depression levels and enhance muscle growth.
The Illinois Institute of Technology’s Center for Nutrition Research has recently published findings that might pique your interest. Their latest study highlights how one particularly popular fruit can notably boost health by improving insulin resistance in a mere four weeks.
In a study featured in Nutrients, researchers explored the impact of consuming certain fruits daily on improving insulin sensitivity among individuals at high risk for type 2 diabetes. Participants were selected based on criteria including being overweight, experiencing chronic low-grade inflammation, and presenting prediabetic fasting blood sugar levels.
A total of 48 adults meeting these criteria (averaging 38 years old with a BMI of 30.5) participated in the study, which spanned four weeks. They were divided into two groups: the first group (Group A) consumed two cups of a specified fruit daily, while the second group (Group B) was given a calorie-matched control food (Italian ice) that contained no fruit.
Participants were instructed to maintain their typical diets but avoid other high-polyphenol foods to ensure the observed results were attributed solely to the testing.
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The Fruit That Can Improve Insulin Resistance in Just Four Weeks
At the end of the four-week period, researchers assessed participants’ blood sugar, insulin levels, and inflammation markers, discovering that Group A experienced markedly lower fasting insulin levels compared to Group B.
And the fruit consumed by Group A? It was none other than the mango!
Specifically, those who consumed mango demonstrated a remarkable 51.2% improvement in insulin sensitivity compared to the control group, as determined by measurements of fasting insulin levels and HOMA-IR—an indicator of insulin resistance.
In practical terms, this means that individuals in the mango group became significantly more effective at processing insulin, which reduces their overall risk of developing type 2 diabetes.
Related: The No. 1 Food That Helps With Insulin Resistance, According to Dietitians Who Specialize in Diabetes
Why Does This Matter For Me?
Given that study participants were specifically chosen for their heightened risk of type 2 diabetes, the significant improvement in insulin resistance observed from something as straightforward as increased fruit intake is noteworthy. These results propose a delicious and natural strategy to potentially stave off type 2 diabetes, especially for at-risk individuals.
Additionally, this research serves as a reminder for those who may hesitantly avoid fruits due to concerns over sugar content: the findings indicate that mangoes can actually enhance metabolic health rather than detract from it.
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Health Benefits of Mangoes
The choice to study mangoes may have been influenced by the support of the National Mango Board. Regardless, there are numerous reasons to consider mangoes for promoting better metabolic health.
Mangos are high in polyphenols.
High in polyphenols, mangoes can help to lower blood sugar levels and improve insulin function.
Related:Â 10 Ways to Make Mango Magic
Mangos are high in fiber.
The presence of fiber in mangoes aids in slowing digestion and can prevent spikes in blood sugar, leading dietitians to frequently recommend an increase in fiber intake.
Mangos are rich in vitamins and antioxidants.
Mangoes are packed with essential vitamins such as C, A, E, K and a variety of B vitamins, along with powerful antioxidants like mangiferin. These compounds are known to curb oxidative stress and inflammation, which are linked to insulin resistance and increase the risk of type 2 diabetes.
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Sources:
“Mango Consumption Is Associated with Increased Insulin Sensitivity in Participants with Overweight/Obesity and Chronic Low-Grade Inflammation.” Nutrients.
“Effects of Polyphenols on Insulin Resistance.” Nutrients.
“The Effects of Soluble Dietary Fibers on Glycemic Response: An Overview and Futures Perspectives.” Foods.
“Multifaceted Health Benefits of Mangifera indica L. (Mango): The Inestimable Value of Orchards Recently Planted in Sicilian Rural Areas.” Nutrients.
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