If you needed yet another reason to be convinced, the Illinois Institute of Technology’s Center for Nutrition Research might be of interest for you: According to their most recent research, one especially beloved (and tasty) fruit is such a nutritional powerhouse it can improve insulin resistance in as little as four weeks.
Published in Nutrients, the IIT study investigated whether eating certain fruit everyday could improve insulin sensitivity in people who were especially prone to developing type 2 diabetes, meaning participants needed to be obese or overweight, have chronic low-grade inflammation and have fasting blood sugar in the prediabetic range.
Both were told to follow their usual diet but avoid similarly high-polyphenol foods to ensure any observed results were from the experiment itself.
After measuring participants' blood sugar, insulin levels and inflammation markers before and after the four weeks, the researchers found that Group A's fasting levels were significantly lower than the control B's.
More specifically, the mango group showed a 51.2% improvement in insulin sensitivity compared to the control group (measured by fasting insulin levels and HOMA-IR, a measure of insulin resistance) and major improvements compared to their own baselines from the start.
Related: The No. 1 Food That Helps With Insulin Resistance, According to Dietitians Who Specialize in Diabetes
Why Does This Matter For Me?
This is also a helpful lesson for anyone whose instinct is to avoid fruit due to its high sugar content: People tend to worry fruit is "too sugary," but this shows that mango actually helps metabolic health as opposed to hurting it.
As for why the researchers chose to study mango? Well, it may have had something to do with the fact that it was funded by the National Mango Board. That said, there are plenty of good reasons to consider mango for metabolic health.
Related: 10 Ways to Make Mango Magic
Mangos are high in fiber.
Mangos are high in vitamins and antioxidants.
Mangos are high in vitamins C, A, E, K and B vitamins, along with powerful antioxidants like mangiferin. These nutrients can help reduce oxidative stress, inflammation and blood sugar levels—all of which are linked to insulin resistance (and therefore, type 2 diabetes risk).
Related: This Weekly Workout Routine Can Boost Longevity By 31%
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."Mangiferin decreases inflammation and oxidative damage in rat brain after stress." European Journal of Nutrition."Mangiferin: a natural miracle bioactive compound against lifestyle related disorders." Lipids in Health and Disease. Read More Details
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