The transformative exchange of fruit choices, counteracting insulin resistance

Insulin resistance is turning into a serious concern in the U.S., affecting up to 40 percent of U.S. adults between the ages of 18 to 44. That's a whopping two out of every five American adults in that age group!

Luckily, if you recognize the signs early on, insulin resistance can be put on hold before you're marked with a chronic disease. It typically precedes the onset of type 2 diabetes by 10 to 15 years, offering a generous time frame to reverse that trajectory.

But that's not your only danger. Insulin resistance is also linked to obesity, cardiovascular disease, non-alcoholic fatty liver disease (NAFLD), metabolic syndrome, and polycystic ovary syndrome (PCOS).

Rewarding Lifestyle Modifications

Lifestyle changes are vital in improving insulin resistance, and diet is often the starting point. But recent research points to a single food that may be extraordinarily beneficial in taming this modern-day scourge...

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Mangoes Manage Insulin Resistance

Researchers at the Illinois Institute of Technology conducted a study of 48 adults between the ages of 20 to 60 to determine how eating fresh mangoes compared to an Italian ice of equal calories affected inflammation and insulin sensitivity in overweight and obese adults with chronic low-grade inflammation.

Allow us to clarify that Italian ice is a semi-frozen treat composed of finely granulated ice and fruit concentrates, juices, or purees, and it clearly isn't the healthiest choice out there!

One group of participants consumed two cups (approximately 100 calories worth) of fresh mango daily. In contrast, the control group enjoyed 100 calories of Italian ice. Beyond the mangoes or Italian ice, the participants were encouraged to maintain their usual diet and lifestyle.

The results were astounding...

The mango enthusiasts experienced substantial reductions in HOMA-IR (homeostatic model assessment of insulin resistance)-measured insulin resistance. They also showed a noteworthy improvement in beta-cell function, the ability of the pancreas to generate and release insulin to manage normal glucose levels. Beta-cell function was measured using the disposition index (DI), a marker of how effectively the body regulates blood sugar levels.

After four weeks, the participants who savored mangoes had significantly lower insulin concentrations in response to an oral glucose tolerance test (OGTT) compared to the levels at the study's onset. No changes were observed in the control group.

"Balancing blood glucose isn't all about monitoring blood sugar levels – it's about enhancing insulin sensitivity," states Dr. Indika Edirisinghe, a professor at the Illinois Institute of Technology.

"Our study suggests that adding fresh mangoes to the diet can be a simple, enjoyable way for people who are overweight or have obesity to support better insulin function and reduce type 2 diabetes risk."

Curiously, despite eating foods of identical calories, body composition remained stable in the mango group, while the control group experienced a slight, but significant weight gain. The findings also show that inflammation and glucose levels were not significantly different between the two groups at the study's end, suggesting that mangoes are a heart-healthy swap for calorie-comparable sweet treats.

"The improvement in insulin sensitivity in the mango group, without changes in body weight, is noteworthy – which contradicts common assumptions about mangoes' natural sugar content and its impact on obesity and diabetes," comments Edirisinghe.

"These findings uphold earlier research demonstrating that eating mango does not result in weight gain, and while the exact mechanism is still unknown, the role of improved antioxidant status from mango consumption may be the mediating factor on blood glucose control."

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Savoring Mangoes and Good Health

The study's results further highlight the importance of fresh fruit, particularly mangoes, as part of a heart-friendly lifestyle promoting blood sugar control, weight management, and overall wellness.

Prior studies have examined the differences between consuming sugars in whole fruit versus fruit juices, such as this one, which makes for a fascinating contrast with the Italian ice vs. mangoes experiment.

Additionally, most fruits usually have a low glycemic index (GI), meaning the fruit's sugar is digested and absorbed into the body more slowly. If you fancy swapping out mangoes in place of less beneficial sweet treats, the journey starts with learning to select ripe mangoes. Here's some guidance from Mango.org:

Don't rely too much on color. Due to the variety of hues in which mangoes come, color is not the best indicator of ripeness.
A ripe mango will give slightly when squeezed gently. A semi-ripe mango will still be relatively firm, and an unripe mango will be very firm to touch. You can find pleasure in unripe mangoes, but their taste will be more sour-tart than sweet.
Sometimes, you can tell a mango is ripe by smelling the stem. If there's a fruity aroma, your mango is ripe and ready.

Navigating the art of mango slicing can be tricky. Visit this tutorial here for tips to make it effortless. Enjoy your mango as-is or mix them in a fruit salad, smoothie, or yogurt. They offer a delicious accent to fish or chicken dishes as well.

Editor's note: Is persistent fatigue plaguing you? You may think it's just a part of growing older, but the problem could be your master hormone. When it falters, your chances of age-related diseases escalate dramatically. To reset what some call "the trigger for all disease" and thrive better, longer, click here to unlock The Insulin Factor: How to Repair Your Body's Master Controller and Conquer Chronic Disease!

Sources:

New study: Eating mangos daily shown to improve insulin sensitivity and blood glucose control - EurekAlert!
Mango Consumption Is Associated with Increased Insulin Sensitivity in Participants with Overweight/Obesity and Chronic Low-Grade Inflammation - Nutrients
How To Choose A Mango - Mango.org

A study suggests that adding fresh mangoes to the diet can be a simple and enjoyable way to support better insulin function and reduce the risk of type 2 diabetes in overweight or obese adults with chronic low-grade inflammation.
The mango enthusiasts experienced substantial reductions in insulin resistance, as measured by HOMA-IR, and showed a significant improvement in beta-cell function, the ability of the pancreas to manage normal glucose levels.
After four weeks, the participants who consumed mangoes had significantly lower insulin concentrations in response to an oral glucose tolerance test compared to the levels at the study's onset, with no changes observed in the control group.
The improvement in insulin sensitivity in the mango group, without changes in body weight, is noteworthy, contradicting common assumptions about mangoes' natural sugar content and its impact on obesity and diabetes.
The study highlights the importance of fresh fruit, particularly mangoes, as part of a heart-friendly lifestyle promoting blood sugar control, weight management, and overall wellness.