A new study in India shows that replacing white bread with mango in breakfast can bring surprising benefits to people with type 2 diabetes, helping to control blood sugar, reduce belly fat and improve cardiovascular health.
The study was conducted by Fortis C-DOC Diabetes Hospital and the National diabetes, Obesity and Cholesterol Corporation (N-DOC) in New Delhi (India), according to indianexpress.
Scientists conducted random trials on 35 type 2 diabetics for eight weeks, divided into the safeda, dasheri mango group and the white bread group.
The results showed that mangoes have a glycemic index (GI) of 51, significantly lower than bread (70 - 75). It is not only safe but also helps improve many health indicators.
People who eat mangoes reduce fasting blood sugar from 26.9 to 36.1 mg/dL, while HbA1c levels (the average three-month glycemic index) decrease by 0.5 to 0.9 percentage points.
In particular, safeda and dasheri mangoes lost an average of 2.12.4 kg, had smaller waistlines and increased good cholesterol, while the bread group did not have the same improvement.
Soladouse is often considered bad for people with diabetes, while white bread is rarely warned, says Dr Sugandha Kehar, lead author. This study proves that if mangoes are used instead of refined carbohydrates like bread, the effectiveness of blood sugar control can be more positive."
However, experts emphasize that the important factor is the portion size and the combination of foods.
Mango should only be eaten at most 250 grams (a small fruit) for breakfast, or instead as a mid-session snack, with unsweetened yogurt or protein to limit hyperglycemia. Eating mangoes after main meals rich in starch and fat will easily increase blood sugar.
The above study shows that mangoes do not need to be eliminated from the diet of diabetics.
If you control your portion sizes and replace refined starchy foods, this fruit can even become a companion for patients in managing their weight and blood sugar.
