Mango, sweet fruit but good for blood sugar
A study conducted by Dr. Raedeh Basiri, RDN, associate professor at George Mason University, USA, followed people with prediabetes who consumed 300 grams of mango per day for 24 weeks. The results showed that fasting blood sugar and their insulin sensitivity improved significantly.
People often avoid mangoes because of their natural sugar, but this fruit provides fiber, vitamin C, carotenoids and polyphenols such as mangiferin, quercetin and gallic acid. These compounds help increase insulin response and reduce inflammation," says Dr. Basiri.
The fiber in mangoes helps limit the increase in blood sugar after meals, while the glycemic index of mangoes is low, suitable for including in a balanced diet.
Combining mango with protein, the secret to controlling blood sugar
According to Amanda Sauceda, MS, RD, nutrition lecturer at California State University, Long Beach, USA, The way the body reacts to food depends not only on the sugar in the fruit but also on the food matrix, the way the food is combined in the meal.
She recommends: combining mango with protein sources such as yogurt, nuts, eggs or lean meat helps blood sugar to be absorbed slowly, reducing the risk of sudden increases in blood sugar. This is a particularly useful strategy for people with prediabetes, both maintaining energy and preventing long-term complications.
Mango is proof that natural sweet fruits can still become blood sugar friends if used properly. Combined with a varied diet rich in fiber, protein and drinking enough water, people with prediabetes can maintain stable blood sugar, improving overall health.
