Prediabetics should ditch low-sugar snacks for mango, study suggests

Prediabetic adults eating one mango daily showed better glucose control, improved insulin sensitivity, and reduced body fat than those eating a low-sugar granola bar. The mango had a higher sugar content of 32 g versus the 11 g in the bar.  

The study by clinical nutrition researcher Raedeh Basiri, assistant professor at George Mason University, US, suggests that foods like mango are less important for prediabetic adults than the overall nutritional context. Tropical fruits contain between 10 and 50 g of sugar.

Published in Foods and conducted over six months, the study is dubbed “the first” long-term clinical trial to show metabolic and body composition benefits of mangos in prediabetes.

“The goal is to encourage people to include whole fruits, like mango, as part of healthy eating behaviors and practical dietary strategies for diabetes prevention,” says Basiri. “Individuals at high risk of diabetes should not only focus on the sugar content of foods but also on how sugars are delivered.” 

Mango for the win

The researchers note that nutrition plays an essential role in blood glucose regulation in people with prediabetes. 

Basiri’s team split 23 participants into two groups: one eating a fresh mango daily (~300 g edible portion) and the other a low-sugar granola bar. They measured participants’ blood glucose levels, responses to insulin, and body fat over six months.

The mango group was found to have lower fasting blood glucose, improved insulin sensitivity, and showed a trend toward lower insulin resistance. Mean HbA1c levels, or blood sugar test levels, were stable in the treatment group but increased in the control group.

Additionally, body fat percentage was noted for a borderline decrease, and fat-free mass increased. No changes were observed in the control group. 

Laboratory visits occurred during weeks six, 12, and 24, and at the baseline. The National Mango Board funded the study. 

Prediabetes management and food

In other prediabetes interventions, Eriomin, a triple-patented lemon flavonoid blend by Ingredients By Nature, showed potential to enhance the performance of metformin, a medication commonly prescribed to treat high blood sugar in patients with diabetes. Results from a new clinical trial supported the nutritional intervention’s safety and efficacy for the early management of hyperglycemia, high blood glucose.

Separate research found that eating pistachios at night could improve gut bacteria in adults with prediabetes and support metabolic health.

Meanwhile, the Mediterranean Diet, the Alternative Healthy Eating Index, and the Dietary Approaches to Stop Hypertension diet were found to lower the risk of type 2 diabetes, based on a meta-analysis of more than 800,000 participants.

In related news, one study found that eating two cups of mango daily may help obese adults with chronic low-grade inflammation. It does not increase weight and may boost antioxidant levels, possibly mediating blood glucose.

Another recent observational study suggested that eating four or more portions of fruit daily may reduce the harmful impact of air pollution on lung function.