Mangoes are winning the hearts of consumers around the world. Recent research by scientists at the Illinois Institute of Technology recommends including mangoes in your daily diet – people struggling with obesity especially can feel its holistic health benefits.

Researchers have proven that regular consumption of mango can improve insulin sensitivity and support the fight against insulin resistance, thereby reducing the risk of developing type 2 diabetes. What’s more, including this fruit in the diet does not lead to weight gain – an expected effect that many people, especially older adults, are waiting for.

A group of researchers from the Illinois Institute of Technology analyzed the effect of mangoes on the metabolic health of overweight and obese people. The experiment involved 48 adults aged 20 to 60 years, whose diet was supplemented with two cups of mango per day, which is equivalent to about 500 g of this fruit and provides 100 kcal. After four weeks, the participants showed a significant reduction in insulin resistance and improved function of pancreatic beta cells, which play a key role in insulin production.

Despite the fact that mangoes contain natural sugars, the study came to a surprising conclusion – the participants’ body weight remained unchanged. In comparison, a control group that consumed a comparable calorie dessert – Italian granita – showed no significant change in health.

Older adults, who are at greater risk of developing type 2 diabetes, may especially benefit from the health benefits of mangoes. Experts point to benefits such as improving insulin sensitivity, stabilizing blood sugar levels and supporting pancreatic function. Mangoes are also a source of antioxidants that reduce oxidative stress, a contributing factor to heart and circulatory diseases.

Mango combines health benefits and flavor, making it an ideal choice for a healthy snack. Thanks to the vitamins and nutrients it contains, it keeps the body’s metabolism in good condition, which can significantly affect the quality of life, especially in the elderly.

This exotic fruit is beautiful both raw and in its more refined forms. Sliced mango can be used as a healthy snack or an addition to oatmeal or yogurt. Drink lovers will find it the perfect base for smoothies – when combined with strawberries, banana or pineapple, it creates a nourishing and refreshing drink.

Mango also goes well with light salads, where its sweetness contrasts with creamy cheeses, nuts or green leaves. In savory cuisine, it is used as an accompaniment to meats, charcuterie and seafood. Even simple sandwiches with mango slices can change the flavor of your daily menu.

It is important to note that this fruit can be used in home canning – as an ingredient in sauces, marmalades or as a base for tropical desserts. Thanks to its diverse culinary possibilities, mangoes can be used in the kitchen in many different ways, becoming both a delicious and healthy element of your daily diet.