For a long time, mango was on the list of fruits “avoid” by people with prediabetes or insulin resistance. The reason seemed obvious: its sweet taste and relatively high natural sugar content. However, recent scientific evidence shows that this association is simplistic and can lead to poor dietary choices.
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Three low-sugar fruits ideal for diabetics
Research indicates that the metabolic impact of a food depends not only on the amount of sugar, but also on the complete nutritional context in which it is inserted. In the case of mango, fiber, water, vitamins and bioactive compounds work together to modulate the body’s blood sugar response.
Low caloric density and effect on satiety
Despite its sweetness, fresh mango has a low caloric density. One cup of fruit (about 165 grams) provides less than 100 calories, meaning it provides bulk, satiety and nutrients with relatively few calories. Studies show that consuming fresh fruit at the start of a meal can help reduce your total calorie intake throughout the day.
The manga is no longer a villain
According to nutritionist Juliana Andrade, Metropolisesmango sugar behaves differently in the body precisely because it is included in a “complete nutritional package”.
“Mango is eaten whole and contains fiber, water, vitamins and bioactive compounds that delay glucose absorption and modulate the insulin response. This means that the natural sugar contained in the fruit has a different metabolic effect than isolated sugar,” he explains.
What science has observed in people with prediabetes
A study led by researchers at George Mason University, published in the scientific journal Foods, evaluated the effects of regular mango consumption on adults with prediabetes. The results attracted attention: participants who consumed this fruit showed improved glycemic control, increased insulin sensitivity and reduced body fat, even though they ingested more total sugar than the group who consumed it. snacks industrialized products with low sugar content.
The study authors point out that whole foods produce more favorable metabolic responses than ultra-processed products, even when they appear “better” simply by the number of grams of sugar listed on the label.
Why are whole fruits different from snack
Juliana Andrade points out that comparing a fruit to an industrial product solely based on its sugar content is a common mistake.
“Even with less sugar, snacks Industrialized foods are generally low in fiber and micronutrients, as well as high in caloric density. Whole fruits require more digestion, promote greater satiety and generate a slower, more controlled blood sugar response,” he says.
In other words, the body handles sugar better when it is accompanied by fiber and other nutrients, and when it is present in the diet in its most complete form.
Fiber, Antioxidants and Insulin Sensitivity
Mango is a source of soluble fiber, vitamin C, carotenoids and polyphenols, antioxidant compounds that work to reduce inflammation and improve metabolic function. These nutrients help muscle and liver cells better capture glucose, thereby promoting the insulin response.
Among the polyphenols present in the fruit is mangiferin, studied for its anti-inflammatory and cardioprotective potential. These compounds help fight oxidative stress, one of the mechanisms involved in the development of type 2 diabetes.
Natural sugar, but with a low caloric impact
Despite its sweet taste, fresh mango has a low calorie density. A cup of fruit (about 165 grams) contains less than 100 calories. This means it provides volume, nutrients and satiety with relatively few calories.
This benefit does not apply to dehydrated mango, however. The drying process concentrates sugar and calories: one cup of dried mango can exceed 500 calories.
“It remains nutritious, but should be consumed in moderation, especially by those who need to control their blood sugar,” warns the nutritionist.
Test results and lasting effects
The study observed improvements in markers related to insulin sensitivity and glycemic control throughout the period evaluated. Although significant changes in glycated hemoglobin depend on a longer follow-up period, the data indicate a consistent positive metabolic effect in the short to medium term.
The fibers and bioactive compounds present in mango make it an ally for controlling blood sugar levels.
How much to consume and how to include it in your daily life
In clinical practice, the recommendation is clear: moderation and dietary context.
“About one serving per day – the equivalent of a cup of chopped mango or a medium mango – can already provide metabolic benefits, provided it is included in a balanced diet,” advises Juliana.
She also points out that combining mango with other foods can enhance the positive effects. Combining fruits with proteins, good fats or more fiber – such as natural yogurt, seeds or nuts – further reduces the glycemic peak and increases satiety.
What about those who already have type 2 diabetes?
Generally speaking, people with type 2 diabetes can also eat whole fruits, especially mangoes, as long as they respect portion sizes and spread their consumption throughout the day. Studies indicate that fruits, when oriented correctly, do not impair glycemic control and also contribute to cardiovascular and intestinal health.
Necessary care
The main contraindication is excess. People with prediabetes should avoid fruit juices, large portions, and inattentive consumption of sweeter fruits. The emphasis should always be on the whole fruit, consumed with care and as part of a balanced diet.
Mango juice helps concentrate the sugar in the fruit and should be avoided
Far beyond the sleeve
For the nutritionist, the main message of the study goes beyond a specific fruit.
“The diet as a whole is more important than any one food. Other tropical fruits, such as papaya, guava, acerola and pineapple, also contain fiber and antioxidants associated with better blood sugar control when consumed correctly,” he says.
What this fruit teaches you about nutrition
The re-evaluation of mango in the diet of people with prediabetes reinforces a key concept in current nutrition: foods should not be analyzed solely based on sugar or calories, but based on their effect on the body.
Consumed whole, in adequate portions and in a balanced dietary context, the mango ceases to be a villain and consolidates itself as an ally of metabolic health, including for those who need to control their blood sugar levels.
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