Transformed Insulin Resistance with Fruit Trade-Off Strategy
In a Rapid Shift, Mangoes Take Down Insulin Resistance
Insulin resistance is becoming a pressing issue in the U.S., affecting as many as 4 out of 10 adults aged between 18 to 44. That's four out of every five American adults in that age group!
Recognizing the early signs of insulin resistance could potentially halt this condition before it progresses into a chronic disease. Typically, it precedes type 2 diabetes by 10 to 15 years, offering ample time to reverse the trajectory.
The condition isn't just connected to type 2 diabetes. It’s also linked to obesity, cardiovascular disease, non-alcoholic fatty liver disease (NAFLD), metabolic syndrome, and polycystic ovary syndrome (PCOS).
Lifestyle modifications, particularly a balanced diet, play a crucial role in improving insulin resistance. And recent studies suggest that one food may help in controlling this modern-day predicament…
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Mangoes Mash Up Insulin Resistance
Researchers at the Illinois Institute of Technology conducted a study involving 48 adults aged between 20 to 60 to determine how consuming fresh mangoes compared to an equivalently caloric portion of Italian ice affected inflammation and insulin sensitivity in overweight and obese adults with chronic low-grade inflammation.
Italian ice, as per Wikipedia, is a semi-frozen treat made from finely granulated ice and fruit concentrates, juices, or purees. Sounds okay, right?
One group of participants was given two cups of fresh mango, approximately 100 calories, to consume daily. Another group was fed 100 calories of Italian ice.
The participants followed their regular diet and lifestyle, and their compliance was monitored through their three-day food records. Testing and food pick-ups occurred five times throughout the four-week study.
The results were nothing short of extraordinary…
Participants who consumed mangoes experienced significant reductions in insulin resistance, as measured by HOMA-IR. They also demonstrated a substantial improvement in beta-cell function, the pancreas’ ability to produce and release insulin to manage normal glucose concentrations. This was measured using the disposition index (DI), a marker of the body’s efficiency in regulating blood sugar levels.
After four weeks, the mango group showed significantly lower insulin concentrations in response to an oral glucose tolerance test (OGTT) as compared to their initial levels. No changes were observed in the control group.
"Maintaining blood glucose isn't only about monitoring blood sugar levels; it's about improving insulin sensitivity," comments Dr. Indika Edirisinghe, a professor at the Illinois Institute of Technology.
"Our study suggests that incorporating fresh mangoes into the diet can be a straightforward, delightful way for people who are overweight or obese to boost better insulin function and reduce type 2 diabetes risk."
Interestingly, despite consuming foods with the same amount of calories, body composition remained steady in the mango group, while the control group experienced a slight but significant weight increase. The findings also indicate that markers of inflammation and glucose levels weren't significantly different between the two groups at the study's end. This implies that mangoes are a heart-friendly swap for calorically equal sweet treats.
"The improvement in insulin sensitivity in the mango group, without changes in body weight, is noteworthy - contradicting misconceptions about mangoes' natural sugar content and its impact on obesity and diabetes," Edirisinghe says.
"These findings uphold earlier research showing that eating mango does not lead to weight gain, and while the exact mechanism remains unclear, the role of improved antioxidant status from mango consumption may be the mediating factor on blood glucose control."
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Enjoying the Health Benefits of Mangoes
The results of this study further underscore the importance of fresh fruit, particularly mangoes, in a heart-healthy lifestyle that supports blood sugar control, weight management, and overall wellness.
Previous research has explored the differences between consuming sugars in whole fruit versus fruit juices, which is essentially 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 aids in regulating the release of sugar into the blood and also keeps you feeling fuller for longer."
Additionally, most fruits typically have a low glycemic index, meaning the fruit's sugar is digested and absorbed into the body gradually.
If you prefer to swap mangoes for less healthy sweet treats, the first step is learning how to detect a ripe mango. Here are some tips from Mango.org:
- Don't focus too much on color. Because mango varieties come in various colors, shapes, and sizes, color isn't a reliable indicator of ripeness.
- A ripe mango will have a slight give when gently squeezed. A medium-ripe mango will be somewhat firm, and an unripe mango will be very firm to the touch. While you can consume unripe mangoes, 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 be enjoyed.
Cutting up mangoes can be tricky. Follow this tutorial here for hints to make it a breeze. Enjoy your mango as-is or mix them in a fruit salad, smoothie, or yogurt. They also make a delightful addition to fish or chicken dishes.
Editor's note: Are you feeling unusually drained? It could be your master hormone malfunctioning. When it's not functioning correctly, the 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:
#1: New research reveals eating mangos daily can improve insulin sensitivity and blood glucose control - EurekAlert!
#2: Mango Consumption Is Associated with Increased Insulin Sensitivity in Participants with Overweight/Obesity and Chronic Low-Grade Inflammation - Nutrients
#3: How To Choose A Ripe Mango - Mango.org
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Mango Consumption and Insulin Resistance: An In-Depth Look
Recent studies highlight several potential benefits of consuming mangoes in relation to insulin resistance and blood glucose control:
- Improved Insulin Sensitivity: Consuming fresh mangoes daily for four weeks has been shown to improve insulin sensitivity in adults with overweight or obesity[1]. This helps the body respond more effectively to insulin, promoting better blood sugar control.
- Favorable Insulin Response: Mango consumption elicits a more favorable insulin response as compared to white bread[2][3][4]. Insulin levels peak quickly after consuming mango but decline swiftly, reducing the risk of prolonged blood sugar spikes that can lead to insulin resistance.
- Blood Sugar Management: Incorporating mangoes into the diet may contribute to managing blood sugar levels. This is partly due to the fiber and bioactive compounds present in mangoes that lead to a smaller rise in blood sugar and a more expedient return to normal levels[2][4].
- Cardiovascular and Metabolic Health: Regular mango consumption might support cardiovascular and metabolic health, particularly in postmenopausal women, by assisting in managing blood pressure, cholesterol, and blood sugar levels[4][5].
- Incorporating fresh mangoes into a daily diet can potentially improve insulin sensitivity, aiding in better blood sugar control and reducing the risk of type 2 diabetes.
- Engaging in a healthy lifestyle that includes consuming mangoes, focusing on wellness, weight management, nutrition, fitness, and exercise, can contribute to overall health and well-being.
- The consumption of mangoes may lead to a more favorable insulin response when compared to white bread, which can help to manage blood sugar levels and potentially reduce the risk of insulin resistance.
- Researchers at the Illinois Institute of Technology discovered that daily consumption of mangoes for four weeks significantly reduced insulin resistance and demonstrated substantial improvements in beta-cell function, the pancreas' ability to produce and release insulin to manage normal glucose concentrations.
- Rather than relying on calorically equivalent sweet treats, opting for mangoes might provide a heart-friendly alternative, since a study found no significant weight increase in the mango group compared to the control group after four weeks.
