Mango instead of bread can reduce blood sugar spikes, belly fat, says study: How can this change your breakfast?
This is a significant departure from conventional dietary advice for diabetes management which steers clear of mangoes as it is a high-sugar fruit. The findings, in two parts, were published in the European Journal of Clinical Nutrition and the Journal of Diabetes & Metabolic Disorders, with evidence-based reassurance for including mangoes in prescribed diabetic diets.
This was a randomized controlled trial held among 35 adults with Type 2 diabetes who consumed either 250 grams/day (one small-sized fruit) of Safeda or Dasheri mangoes, or an equivalent amount of white bread at breakfast for eight weeks. The study was led by Dr Sugandha Kehar, Fortis C-DOC Hospital, and co-authored by Dr Anoop Misra, Executive Chairman & Director, Diabetes and Endocrinology, Fortis C-Doc Hospital for Diabetes and Allied Sciences. 'We chose mango because it is the most loved fruit, has never been studied but is maligned for its sugar-raising effect. Breads carry no such warnings for diabetics and feature regularly in most breakfasts. The studies show that within prescribed diets, consumption of mangoes is not detrimental to blood glucose and may even be beneficial,' says Dr Kehar.
The study was done in three phases. In the oral tolerance test, which is done after two hours of a meal, mangoes produced a similar or lower blood sugar response than bread in both diabetic and non-diabetic individuals. Phase 2 was a short-term study where subjects were studied for three days with the continuous glucose monitor (CGM). Here too, glucose levels were found to be significantly lower after mango consumption compared to bread in diabetic participants, suggesting greater stability.
But it was after a two-month study that we found that the mango group experienced reductions in fasting blood glucose, HbA1c (average blood sugar count of three months) and improved their insulin function. Mango consumption led to decreased body weight, waist circumference (indicative of unhealthy abdominal fat), and skinfold thickness (indicative of unhealthy fat under the skin) compared to the bread group. HDL (high-density lipoprotein or good cholesterol) levels improved significantly.
First of all, mango will raise blood sugar after major meals if had as a dessert. So here we used it as a meal component replacement, using it instead of bread, thereby sticking to the limits of daily calorie allowance. For best results, the mango must be portion-controlled and paired with protein. Never exceed 250 gm or a small sized mango in your breakfast. If not breakfast, then you can have mango as a mid-meal snack between breakfast and lunch or between lunch and dinner.
In our study we combined mango with toned milk and home-made curd, also from toned milk. So there was no calorie overload. Avoid mango after heavy meals.
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The Hindu
2 days ago
- The Hindu
250 grams of mangoes instead of bread for breakfast led to improved glycaemic control in diabetics
A small study carried out for two months involving 35 participants with type-2 diabetes has found that daily consumption of 250 grams of mango pulp and 200 ml of toned milk for breakfast resulted in improved glycaemic control, weight loss, reduced waist circumference, and improved insulin sensitivity compared with the control group. The control group had 81 grams of white bread and 200 ml of toned milk. Results of the study were published recently in the Journal of Diabetes & Metabolic Disorders. The serving size of mango was chosen based on macronutrient content to ensure equicaloric comparison with the control group. Blood glucose levels, body weight, anthropometric measures, and lipid profile of all 35 participants were measured before and after two months of the study. The participants were split into three groups — two treatment groups and one control group. The two treatment groups had 10 participants each — one group was served Safeda (Banganapalli) mango pulp, while the other treatment group was served Dasheri mango pulp. The control group with 15 participants consumed 81 grams of white bread. Lunch and dinner for both the treatment and control groups was a standard equicaloric diet as advised by guidelines for Asian Indians. Lunch and dinner for participants in the treatment and control groups were rich in vegetables and fruits, whole-grain, high-fibre foods, low-fat dairy products, limited foods containing partially hydrogenated vegetable oils, less sugar-sweetened beverages and foods with added sugar, reduced salt intake and no alcohol. One of the main reasons why participants in the treatment groups showed improved glycaemic control is because of the relatively less glycaemic index of mango compared with white bread. Food items with lower glycaemic index are less likely to significantly spike blood sugar levels when consumed in moderation. In addition, the fibre content in mangoes contributes to slower glucose absorption. 'The relatively lower glycaemic index and fibre content in mangoes is the reason why there is better blood glucose control and reduced insulin resistance compared with the group that had white bread, which is carbohydrate,' says Dr. Anoop Mishra, Chairman, Fortis-C-DOC Centre of Excellence for Diabetes, Metabolic Diseases and Endocrinology, Chirag Enclave, New Delhi, and the corresponding author of the paper. 'It is important to note that a finite and small serving of mangoes should be a replacement for carbohydrates. Diabetics should not consume mangoes in addition to normal diet,' he says. 'The glycaemic index of mango is low to moderate — from 51 to 56 — while it is around 75 for white bread,' says Dr. Sugandha Kehar from the Diabetes Foundation (India), New Delhi, and the first author of the paper. 'The sweetness of mangoes is wrongly perceived to elevate our blood glucose levels. We fail to realise or take into account the low-moderate glycaemic index of mangoes. We incorporate white bread and other refined carbohydrates in our diet without realising the adverse effects, particularly the relatively high glycaemic index.' Participants in the intervention group were served 250 grams of mango pulp for breakfast each day for the entire duration (two months) of the study. According to Dr. Kehar, there is no difference between eating fresh mango and mango pulp. Mango pulp was used in the study to ensure compliance and to ensure participants had only 250 grams of mango each day for two months. The control group who consumed white bread showed significant increases in fasting blood glucose levels and HbA1c, while participants in the intervention group (both mango varieties) had lower fasting blood glucose levels and HbA1c. Participants in the intervention group (both mango varieties) demonstrated improvements in insulin sensitivity compared with the control group. There was reduction in body weight, BMI and waist circumference among participants who consumed mangoes compared with those who consumed white bread. Importantly, the average blood sugar level for the day among participants who consumed mangoes was less compared with participants who consumed white bread. 'A better glucose profile after breakfast can help maintain better blood sugar levels throughout the day,' says Dr. Mishra. This is where substituting carbohydrates with a limited portion (about 250 grams) of mangoes for breakfast will help diabetics better control their blood glucose levels. While blood glucose levels, anthropometric measurements, weight and BMI were measured by the researchers before the start and end of the study, daily blood glucose levels were measured by the participants using a glucometer and daily food intake details were also recorded by the participants. The study has some limitations. Besides being small in size, the duration of the study was only for two months. Larger studies for a longer duration are necessary to confirm the benefits of limited consumption of mangoes for breakfast instead of carbohydrates. Pilot study The team had undertaken a pilot study to test the effectiveness of mangoes in reducing blood glucose levels. The pilot study tested both diabetics and non-diabetics. In the first part of the pilot study, the oral tolerance test two hours after breakfast consisting of 250 grams of mangoes (three varieties) for the intervention group and white bread for the control group was studied. The study included 25 non-diabetics and 20 type-2 diabetics. Mangoes were found to produce similar or lower (non-significant) glycaemic responses in both diabetics and non-diabetics. In the second part of the pilot study, blood glucose was monitored continuously for three days. The study included 25 non-diabetics and 25 type-2 diabetics. Mangoes (250 grams) for breakfast produced similar glycaemic responses as bread in the case of non-diabetics. However, in the case of diabetics, the harmful glucose variation was significantly lower in participants who consumed mangoes (intervention group) compared with the control group (white bread).
India Today
2 days ago
- India Today
Dr Anoop Misra on why Indian mangoes are safe and a healthy option for diabetics
For decades, mangoes have been labelled off-limits for people with diabetes. Their natural sweetness and juicy richness have made them a beloved fruit, but one that's feared for its supposed impact on blood sugar. Now, two groundbreaking Indian studies are rewriting that diabetologist Dr. Anoop Misra, Chairman at Fortis C-DOC Hospital for Diabetes and Allied Sciences, and co-author of the studies, says that certain varieties of Indian mangoes, when eaten in controlled portions and under supervision, can actually improve blood sugar control and even support weight management in people with type 2 shown the benefits of small doses of mangoes in place of carbohydrates like bread for the first time,' Dr. Anoop Misra tells 'Our data challenges the myth that mangoes are unsafe for diabetics. In fact, they could offer multiple metabolic benefits if included mindfully within a diet.' WHAT THE TRIALS SUGGESTIn collaboration with the National Diabetes, Obesity and Cholesterol Foundation (N-DOC), and supported by the Indian Council of Medical Research (ICMR), Dr Misra's team conducted two clinical studies to test the impact of mango consumption on metabolic first study, accepted for publication in the European Journal of Clinical Nutrition, assessed 95 participants - 45 with type 2 diabetes and 50 without. Participants were given either 250 grams of mango pulp (Safeda, Dasheri or Langda varieties) or an equivalent calorie portion of white bread. Researchers used an Oral Tolerance Test and Continuous Glucose Monitoring (CGM) over three they found was surprising:Mangoes caused an even lower blood sugar response than Mean Amplitude of Glycemic Excursion (MAGE), a key marker for glucose spikes, was lower in diabetic participants after eating mangoes, suggesting more stable blood sugar second study, published in the Journal of Diabetes & Metabolic Disorders on August 6, followed 35 adults with type 2 diabetes for eight weeks. Each participant consumed either 250 grams per day (about one small mango) of Safeda or Dasheri mangoes, or the same caloric amount of bread, as part of a controlled diet.'The mango group showed a measurable drop in fasting blood sugar, HbA1c levels, insulin resistance, waist size, and even subcutaneous fat. Even HDL, the good cholesterol, improved," says Dr MANGOES A SMARTER CARB?It's all about what mangoes contain and what they replace.'Mangoes have a low-to-medium glycemic index, around 51. That's much lower than white bread or sugary snacks. They're also high in fibre, vitamins, and plant compounds like polyphenols and carotenoids, which help reduce inflammation and improve insulin sensitivity,' explains Dr while mangoes are sweet, they don't cause the same rapid blood sugar spikes as refined researchers believe mangoes may also help increase satiety, meaning people might eat less ABOUT SUGAR?Aren't mangoes full of sugar?'Yes, mangoes contain natural sugars. But in our trials, participants ate a measured quantity—250 grams per day—as a replacement for a high-GI food like white bread. The results were clearly in favour of mangoes," says Dr Sugandha Kehar, lead author of both studies.'Mangoes are a much-loved fruit and often unfairly maligned. These studies show that, within a well-structured diet, they are not only safe for diabetics—but may be beneficial,' she FINAL WORD: MODERATION AND SUBSTITUTION ARE KEYDr Misra is careful to stress that this is not a licence to binge on mangoes.'One medium-sized mango per day (around 250 grams), as a substitute for other carbohydrate sources, not in addition to them, can be part of a diabetic meal plan. But this must be done under dietary supervision," he don't have to completely eliminate mangoes from your life. These studies suggest that when eaten smartly, Indian mangoes like Safeda and Dasheri can fit into a diabetic diet, and might even bring metabolic a small but powerful step in reconnecting cultural food preferences with modern science.- Ends advertisement
Indian Express
3 days ago
- Indian Express
Eli Lilly's once daily oral pill shows major weight loss in trials: Is this easier to use than taking a shot?
Weight loss with pharmaceutical giant Eli Lilly's once-daily oral pill, orforglipron, was found to be similar to the oral and injectable version of its competition semaglutide but inferior to its own injectable weight loss drug tirzepatide. Those on the highest 36 mg dose of the medicine on average lost 12.4 per cent of their body weight at 72 weeks, according to the initial results announced by the company on Thursday. There are no head-to-head trials comparing orforglipron and oral semaglutide. However, a previous trial to assess the effectiveness of semaglutide published in 2023 showed that participants on the highest 50 mg dose on average lost 15.1 per cent of their body weight in 68 weeks. 'The weight-loss is not as dramatic as seen with tirzepatide. The benefit, however, is that it is an oral medication. When it comes to the market — it is likely to compete with the oral version of semaglutide,' said Dr Anoop Misra, chairman, Endocrinology and Diabetes, Fortis C-DOC centre. 'Some people would like to switch to the medicine if it is cheaper — given that it is easier to use instead of the weekly shots,' he adds What is orforglipron? It is a GLP-1 drug, which mimics the hormone GLP1 in regulating blood sugar in users. Lilly's injected drug, tirzepatide, sold as Mounjaro, mimics GLP1 as well as GIP, which regulates lipid metabolism. Collectively, they are called incretin mimetics, which mimic the action of certain gut hormones to improve secretion of insulin, inhibit secretion of glucagon that stimulates glucose production in the liver and reduce appetite by slowing down digestion. What do the recent findings announced by the company show? The findings are based on the ATTAIN-1 trial that had 3,127 participants who were obese or overweight, not diabetic, but had other co-morbidities such as hypertension, dyslipidemia, obstructive sleep apnoea, or cardiovascular disease. The participants were from across the US, Brazil, China, India, Japan, South Korea, Puerto Rico, Slovakia, Spain and Taiwan. The study found that the participants on average lost 7.8 per cent of their body weight with the lowest 6 mg dose, 9.3 per cent with the 12 mg dose, and 12.4 per cent with the highest 36 mg dose. The study also showed that nearly 60 per cent of all the participants on the highest dose of the medicine lost at least 10 per cent of body weight. Around 40 per cent of the people on the same dose lost more than 15 per cent of their body weight, which is almost comparable to the kind of weight-loss seen with bariatric surgeries. How does it compare to other weight-loss medicines in the same class? The weight loss achieved by the oral medicine is similar to the impacts seen with both oral and injectable semaglutide. However, it is lower than the company's own once-weekly injectable drug tirzepatide, which has demonstrated as much as 26 per cent weight loss over a period of 84 weeks. Why is this important? Given its ease of use compared to weekly shots, an oral regimen is likely to make the drugs more accessible. Another important distinction, which may make orforglipron the preferred pill, is that it is the first small molecule GLP-1 drug. To compare, the oral semaglutide is a peptide molecule or a chain of amino acids that are inserted through a delivery system that prevents it from degradation in the stomach. Small molecule drugs are generally easier and cheaper to manufacture than peptides that have a more complex structure. Anonna Dutt is a Principal Correspondent who writes primarily on health at the Indian Express. She reports on myriad topics ranging from the growing burden of non-communicable diseases such as diabetes and hypertension to the problems with pervasive infectious conditions. She reported on the government's management of the Covid-19 pandemic and closely followed the vaccination programme. Her stories have resulted in the city government investing in high-end tests for the poor and acknowledging errors in their official reports. Dutt also takes a keen interest in the country's space programme and has written on key missions like Chandrayaan 2 and 3, Aditya L1, and Gaganyaan. She was among the first batch of eleven media fellows with RBM Partnership to End Malaria. She was also selected to participate in the short-term programme on early childhood reporting at Columbia University's Dart Centre. Dutt has a Bachelor's Degree from the Symbiosis Institute of Media and Communication, Pune and a PG Diploma from the Asian College of Journalism, Chennai. She started her reporting career with the Hindustan Times. When not at work, she tries to appease the Duolingo owl with her French skills and sometimes takes to the dance floor. ... Read More
