The 95p fruit to eat daily to ‘reduce diabetes risk’, according to scientists
EATING a 95p fruit could help ward off Type 2 diabetes, a study suggests.
It's thought that 5.8 million people in the UK are living with the condition - with that number set to rise.
Most people develop Type 2 diabetes by becoming overweight.
It happens when the body becomes resistant to insulin, which is needed to regulate blood sugar levels.
This causes blood sugar levels to rise, which can eventually lead to Type 2 diabetes.
Over time, it can cause heart attacks, strokes, and damage to eyes, kidneys, and feet.
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A new study found that eating two cups of mango daily can help improve insulin sensitivity and lower insulin levels in overweight or obese people.
A 'perfectly ripe' mango can cost as little as 95p in Tesco.
The scientists said their findings, published in the journal Nutrients, underscore how simple dietary choices could contribute to reducing the risk of chronic conditions such as Type 2 diabetes.
The study, conducted at the Illinois Institute of Technology, involved 48 participants aged 20 to 60.
Experts studied how eating fresh mangoes vs. Italian ices (a sorbet-like dessert) affected inflammation and insulin sensitivity in overweight adults with chronic inflammation.
The results showed that participants who ate mangos experienced "significant" reductions in insulin resistance.
Beta-cell function, which helps regulate blood sugar by producing insulin, improved significantly.
After four weeks, the mango group had lower insulin levels in response to an oral glucose test, while the control group showed no changes.
Study leader Professor Indika Edirisinghe said: "Managing blood glucose isn't just about monitoring blood sugar levels - it's about improving insulin sensitivity.
"Our study suggests that adding fresh mangos 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."
How to lower your risk of Type 2 diabetes
According to Diabetes UK, there are a few diet tweaks you can make to lower your risk of Type 2 diabetes:
- Choose drinks without added sugar - skip out the sugar in your tea and coffee and stay away from fizzy and energy drinks
- Eat whole grains such as brown rice, wholewheat pasta, wholemeal flour, wholegrain bread and oats instead of refined carbs
- Cut down on red and processed meat like bacon, ham, sausages, pork, beef and lamb
- Eat plenty of fruit and veg - apples, grapes, berries, and green leafy veg such as spinach, kale, watercress, and rocket have been associated with reduced risk of Type 2 diabetes
- Have unsweetened yoghurt and cheese
- Cut down on booze - and have a few days a week with none at all
- Have healthy snacks like unsweetened yoghurt, unsalted nuts, seeds and fruit and veg
- Eat healthy fats included in nuts, seeds, avocados and olive oil
- Cut down on salt
- Get your vitamins and minerals from food instead of tablets
He said the mango group’s body composition stayed the same, while the control group gained weight.
There were no major differences in inflammation or glucose levels between the two groups, so mangos are a "heart-healthy" swap for sweet treats.
Prof Edirisinghe added: "The improvement in insulin sensitivity in the mango group, without changes in body weight, is noteworthy - which counters misconceptions about mangos' natural sugar content and impact on obesity and diabetes.
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"These findings support previous research showing that eating mango does not lead to 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."
He said the findings further reinforce the importance of fresh fruit, particularly mangos, as part of a heart-healthy lifestyle and dietary habits that aid blood sugar control, weight management, and overall well-being.
11 little known signs and risk factors for Type 2 diabetes
Symptoms of Type 2 diabetes can include:
1. Peeing more than usual
2. Feeling thirsty all the time
3. Feeling very tired
4. Losing weight without trying to
5. Itching around your penis or vagina, or repeatedly getting thrush
6. Cuts or wounds taking longer to heal
7. Blurred vision
You're more at risk of developing type 2 diabetes if you:
8. are over 40 years old, or over 25 if you're from an Asian, Black African or Black Caribbean ethnic background
9. have a close relative with diabetes (such as a parent, brother or sister)
10. are overweight or living with obesity or are not very physically active
11. are from an Asian, Black African or Black Caribbean ethnic background
Source: The NHS