Mangoes may be an ally against diabetes, research suggests

Surrounded by legends, such as that it cannot be mixed with milk or that it contains a lot of sugar, mangoes have been unfairly banned from many menus. But in the eyes of science, there is no reason to reject them; quite the opposite. A recent study conducted at the Illinois Institute of Technology in the United States shows that the fruit can help reduce the risk of diabetes.

Published in January in the journal Nutrients , the study was conducted with 48 overweight or obese volunteers, divided into two groups. Before starting the research, all of them underwent glucose tolerance tests to assess how the body metabolizes sugar. For four weeks, one part of the group received mango and the other, a control product, twice a day. After this period, the test was performed again.

Among the results, an improvement in insulin sensitivity was observed — a hormone secreted by the pancreas that places glucose inside cells, ensuring the energy necessary for the body to function. This would be an action that favors glycemic balance and, in the long term, can help to ward off type 2 diabetes .

For nutritionist Giuliana Modenezi, from Espaço Einstein Esporte e Reabilitação, at Hospital Israelita Albert Einstein, although the study has some limitations, such as the short intervention period, it is well designed and can help demystify some concepts surrounding the fruit. “Mango is feared by many people because it is very sweet,” she comments.

Although the research does not establish a mechanism behind the result, it is believed that the combination of nutrients and substances found in the food helps to explain the effects. In addition to the abundance of fiber, which gathers evidence of its role in controlling blood glucose levels and reducing insulin spikes, antioxidant compounds, such as carotenoids, are added, which favor this balance.

“It also provides vitamins A and C and minerals such as potassium,” adds the nutritionist. This combo also contributes to intestinal function and cardiovascular health. But these benefits only occur, of course, in a healthy eating context.

Eat without fear

Originating from India, according to historical reports, the mango tree or Mangifera indica L. was domesticated in 2000 BC and brought to Brazil by the Portuguese in the 16th century.

In fact, the legend that it cannot be mixed with milk is attributed to this time. “It is said that this story arose to prevent the consumption of the drink by enslaved people, because milk was in the category of noble ingredients”, comments the Einstein specialist.

According to the nutritionist, from a scientific point of view, there is no evidence that the combination causes harm to health. “The combination is interesting, since dairy products provide protein and calcium,” she says.

Mixing it with yogurt is another good option, as are nuts. These options, rich in protein and beneficial fats, tend to prolong satiety, curbing appetite. “You can have it for breakfast or as a dessert option for lunch and dinner, and even as a snack in between,” he suggests. Half a mango usually equals one serving, but it will depend on the size.

The fruit also appears in recipes, one of the most traditional being chutney – a sweet and sour Indian sauce that enhances meats. It is also used in ice creams, creams and smoothies.

Mango on the menu

It is estimated that there are more than 1,600 varieties of the fruit, check out some of the most consumed in the country below:

Sword

This is one of the most lint-filled types. Its thick skin has greenish tones, while the flesh is an intense yellow. It weighs about 300 grams.

Haden

Its orange, firm pulp usually has a mild flavor. It is less fibrous than other types of pulp. Its weight varies between 400 and 700 grams.

Kent

Almost free of lint, its pulp is creamy and has a balance between sugars and acidity. It can weigh up to 1 kilo.

Palmer

With a purple skin, it turns red as it ripens. It can reach 700 grams. It also contains little fiber.

Rose

One of the most popular in Brazil, especially in the Northeast region, it is very tasty and weighs around 350 grams.

Tommy Atkins

It is not the sweetest, especially if picked out of season. The pulp is very juicy, orange and consistent.

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