Khaberni - In what is good news for mango lovers, a new study has concluded that consuming high-sugar tropical fruits such as mangoes may help prevent type 2 diabetes more effectively than eating low-sugar snacks like granola bars.
According to the "Medical News Daily," the study was conducted at Florida State University and lasted 24 weeks. Participants, ranging in age from 50 to 70 years and who had not been previously diagnosed with diabetes, were divided into two groups. One group consumed a fresh mango each day containing 32 grams of sugar, while the other group consumed a low-sugar granola bar containing 11 grams of sugar, with similar caloric values.
Despite the high sugar content in mangos, the group that consumed mangos showed improvement in blood sugar control, increased insulin sensitivity, and a decrease in body fat percentage, which are key factors that reduce the risk of type 2 diabetes.
On the other hand, the granola bar group did not achieve these benefits. Researchers attribute these results to mangoes being a whole food rich in fiber, vitamins, antioxidants and other nutrients that support metabolic health, whereas processed low-sugar snacks may contain additives and lack nutritional value.
Fiber slows down sugar absorption
Experts not involved in the study emphasize the importance of moderation and following a balanced diet. Dr. Jason Ng, an endocrinologist at the University of Pittsburgh, noted that whole fruits like mangoes contain fibers that slow down the absorption of sugar and antioxidants that support metabolism. Shinbem Onluwochler, a genetic engineer and longevity expert, pointed out that mangoes contain fiber, phenols, carotenoids, vitamins, and minerals such as potassium and magnesium, which help improve insulin sensitivity and reduce inflammation. The natural composition of mangos also positively affects gut bacteria and hormone responses that promote metabolic health.
Although the study is limited by a small and non-diverse sample size and reliance on self-reported dietary data, experts agree that focusing on the overall quality of the diet, with a preference for whole fruits, vegetables, whole grains, nuts, and healthy fats, is the best strategy for diabetes prevention rather than focusing on specific foods only.
Avoiding refined carbohydrates and added sugars, like those found in sodas, remains important as well.
