Orlando, FL—Two new studies suggest that regular mango consumption may help improve glucose control and reduce inflammation, according to a press release from the National Mango Board.
Specifically, the studies found:
- Mango consumption is associated with better overall diet quality and nutrient intake
- Snacking on mangos rather than other sweet snacks may help improve glucose control and reduce inflammation
The first study, published in Nutrients, used United States National Health and Nutrition Examination Survey (NHANES) data from the years 2001-2018 to compare the diets and nutrient intakes of mango consumers to people who did not consume mangos. The study found that children who regularly ate mango had higher intakes of vitamins A, C, and B6, as well as fiber and potassium. The press release notes that the Dietary Guidelines for Americans define fiber and potassium as two of four “nutrients of concern,” which means that many Americans are not meeting recommendations for these. The researchers found similar results for adults, finding that mango consumption was associated with significantly greater daily intakes of fiber; potassium; folate; and vitamins A, B12, C, and E. For children and adults both, mango consumption was associated with a reduced intake of sodium and sugar.
“We have known for a long time that there is a strong correlation between diet and chronic disease,” said Yanni Papanikolaou, researcher on the project, in the press release. “This study reveals that both children and adults eating mangos tend to have significantly better diet quality overall along with higher intakes of fiber and potassium compared with those who don’t eat mangos. It is also important that mango fits into many diverse cuisines. Whole fruits are under consumed, and mango can encourage fruit consumption especially among growing diverse populations.”
The second study, a pilot study, was published in Nutrition, Metabolism & Cardiovascular Diseases. The study was performed on 27 adults, all healthy, classified as overweight or obese based on BMI. Participants were given either 100 calories of whole mangos as a snack or 100 calories of low-fat cookies as a snack while maintaining their usual diet and physical level for 12 weeks, had a four-week wash-out period, and then were given the alternating snack for another 12 weeks. Researchers measured the effects on glucose, insulin, lipid profiles, liver function enzymes, and inflammation.
The findings: Even though mangos had twice as much sugar than the cookies, there was a statistically significant decrease in blood glucose levels at four weeks and at 12 weeks in the mango group, and none in the cookie group. Researchers also saw statistically significant improvements in inflammation markers in the mango group.
The press release notes that 97% of American adults consume snacks that contribute up to 24% of their daily energy intake.
“The findings of this study show that antioxidants, fiber and polyphenols abundant in mango may help to offset sugar consumption and aide in glucose control,” said Dr. Mee Young Hong, lead investigator on the study and Professor in the School of Exercise and Nutritional Sciences at San Diego State University. “Antioxidants may also offer protection against inflammation. Further research is needed but the initial findings are encouraging for people who enjoy sweet snacks.”
Both studies were supported by funds from the National Mango Board.