Nearly 100 million adults in the United States are living with prediabetes, a serious condition where the blood sugar levels are higher than normal, but not high enough yet for a diabetes diagnosis. Don’t let the ‘pre’ fool you, because if left unchecked, it can progress to type 2 diabetes. But what if a fruit could reduce the risk of diabetes? Yes, it almost sounds too good to be true. A new study by a George Mason University researcher found that a tropical fruit could keep diabetes at bay. The findings of the study are quite contrary to popular beliefs and are published in the journal Foods. How a tropical fruit can keep diabetes at bay
People with diabetes, or prediabetes, or those at higher risk for these conditions, often stay away from high sugar content. So, if you are asked to pick one of the two snacks – one containing seven grams of sugar and another with over 30 grams of sugar, which would you choose? It’s a no-brainer, right? The first option is often assumed healthier, because of the lower sugar. But that may not always be the truth. This pioneering study from a George Mason University researcher looked into the benefits of foods with natural sugars versus added sugars. Tropical fruits contain anywhere between ten to 50 grams of sugar. One fruit that is on the high end of the spectrum is mango. Many think of it as a poor snack choice due to high sugar content. However, the new research by clinical nutrition researcher Raedeh Basiri indicates that mangoes, despite having more sugar than many low-sugar snacks, may offer protective factors for adults with prediabetes. “It is not just the sugar content that matters, but the overall food context that matters,” Basiri, assistant professor in George Mason’s Department of Nutrition and Food Studies, said in a statement. This study is the first long-term clinical trial to demonstrate both metabolic and body composition benefits of mangoes in prediabetes. Not all sugars are bad
People often associate sugar with something that harms their health. While added sugars are culprits, the ones you naturally get, for instance, from fruits, may not be as troublesome as you assume. Simply put, it’s more than the sugar in the food; it’s about the whole food.When it comes to mangoes, the sugar is naturally found in it, and is accompanied by fiber, other vitamins and nutrients, which offer additional health benefits. However, the added sugar found in foods, such as breakfast cereals, and even low-sugar snack options, may not have the same nutritional value and can even increase diabetes risk.“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. Individuals at high risk of diabetes should not only focus on the sugar content of foods, but on how sugars are delivered,” Basiri said. The study
To understand the effects of the sugar in mangoes, the researchers split the participants into two groups; one group received a fresh mango daily, while the other group was given a low-sugar granola bar each day. The researchers measured the blood glucose levels, bodily responses to insulin, and body fat of the participants for over six months.
They found that the high-sugar mango (32 grams of sugar) was more beneficial than a low-sugar granola bar (11 grams of sugar). Participants who consumed mango daily showed improved blood glucose control, enhanced insulin sensitivity, and reduced body fat. The authors declare no other potential conflicts of interest.