Dr Anoop Misra on why Indian mangoes are safe and a healthy option for diabetics
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 health.The 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 days.What they found was surprising:Mangoes caused an even lower blood sugar response than bread.The 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 levels.The 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 Misra.ARE 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 Misra.So, while mangoes are sweet, they don't cause the same rapid blood sugar spikes as refined carbohydrates.The researchers believe mangoes may also help increase satiety, meaning people might eat less afterward.advertisementWHAT 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 adds.THE 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 says.You 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 benefits.It's a small but powerful step in reconnecting cultural food preferences with modern science.- Ends
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