A fruit that is sweet and can also control blood sugar levels. Study claims it lowers diabetics risk

It may sound surprising, but research suggests that eating mangoes—a fruit known for its natural sweetness—can actually help manage blood sugar levels. A study conducted by researchers at George Mason University revealed that individuals who consumed mango daily had better blood sugar control and reduced body fat compared to those who opted for low-sugar snacks. The study’s findings, published in Foods in August 2025 under the title “Daily Mango Intake Improves Glycemic and Body Composition Outc ..

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It may sound surprising, but research suggests that eating mangoes—a fruit known for its natural sweetness—can actually help manage blood sugar levels. A study conducted by researchers at George Mason University revealed that individuals who consumed mango daily had better blood sugar control and reduced body fat compared to those who opted for low-sugar snacks. The study’s findings, published in Foods in August 2025 under the title “Daily Mango Intake Improves Glycemic and Body Composition Outcomes in Adults with Prediabetes. A Randomized Controlled Study, emphasize that the nutritional context of sugar within whole foods plays a more crucial role than the sugar alone.

The Science Behind Mango’s Benefits

In an interview with Science Daily, Raedeh Basiri, Assistant Professor in George Mason’s Department of Nutrition and Food Studies, explained that it’s not simply about how much sugar food contains, but about the overall nutritional makeup. Mangoes, for instance, offer a unique balance—while they contain natural sugars, these are accompanied by fiber, antioxidants, and essential vitamins. This combination helps slow sugar absorption, keeping blood glucose levels stable.

In contrast, foods that contain added sugars—such as processed cereals or packaged low-sugar snacks—lack this natural balance and can actually heighten the risk of developing diabetes. The fiber in mangoes supports digestion and promotes satiety, helping control appetite and preventing overeating, which further aids weight management.

Glycemic Index and Safe Consumption Tips

Mangoes fall within a moderate range on the glycemic index (GI), scoring between 51 and 56, a range comparable to orange juice. According to the American Diabetes Association (ADA), this places mangoes in the low-to-medium GI category, making them suitable for moderate consumption. The ADA recommends choosing fruits that are fresh, frozen, or canned without added sugars.

 

A typical serving of fruit should provide around 15 grams of carbohydrates, which roughly equals two-thirds of a cup of mango. The ADA also notes that fresh fruit tends to be more satisfying than dried varieties, as the portion size of dried fruit is smaller and can lead to excessive intake of sugars.

Additional Health Perks

Beyond controlling blood sugar, mangoes may also improve cholesterol levels. A study published in the British Journal of Nutrition in 2011 observed that mice fed a high-fat diet supplemented with freeze-dried mango exhibited lower body fat, reduced cholesterol, and improved glucose levels compared to those treated with lipid- or sugar-lowering drugs like fenofibrate and rosiglitazone.

The research underscores that incorporating whole fruits like mangoes into one’s diet not only satisfies sweet cravings naturally but also supports metabolic health, making this tropical fruit a surprisingly smart choice for balanced living.

Signs Of High Blood Sugar

As per a Cleveland Clinic report, early signs of high blood sugar, also known as hyperglycemia, often appear gradually and may include excessive thirst or hunger, frequent urination, headaches, and blurred vision. These symptoms occur as the body struggles to manage rising glucose levels. If left unchecked for a longer period, chronic hyperglycemia can lead to more serious issues such as persistent fatigue, unexplained weight loss, recurring vaginal yeast or skin infections, and slow-healing cut or sores. Recognizing these warning signals early is crucial, as timely lifestyle changes and medical intervention can help prevent severe complications like nerve damage or diabetes-related disorders.

 

 

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These Foods Will Help You Get A Better Sleep

Sleep deprivation can cause a lot of health problems. Apart from making you feel grumpy and irritated, poor sleep may also put you at a high risk of Alzheimer's disease. In a recent study published in a journal , it was found that a sleep-deprived brain could produce more of Alzheimer's protein amyloid beta than it can dispose of.

According to the researchers, the increased levels of Alzheimer's protein amyloid beta can potentially end up with dementia. It is very important to get an adequate amount of sleep on an everyday basis as it helps the body in regaining a lot of energy.  There are certain foods that can help you in getting a good night's sleep.

Consuming a glass of warm milk before going to bed can result in a better sleep as it raises the body temperature and will end up making you feel naturally sleepy. Eating a banana before going to bed can also help you get a sound sleep as it loaded with a lot of essential vitamins, minerals and antioxidants.

Pair them with some pumpkin seeds as they contain Tryptophan, an amino acid that helps with sleep. Apart from this, walnuts are an excellent source of sleep-regulating hormone melatonin, which is claimed to improve sleep quality to a great extent.



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Essential Vitamins, minerals for Over 40s

By the time we hit our forties, our body starts to change. Muscle mass starts to deteriorate, the likelihood of putting on weight increases, the onset of menopause is nigh, and the risk of chronic diseases like cancer, heart dsease and diabetes begins to increase. And while it is always important to eat well, no matter your age, it becomes especially essential in our forties. 
 1. Vitamin B12
 Essential for normal blood and brain function, vitamin B12 should most definitely be on your radar once you've turned 40 (and more so after turning 50). Children and young adults, are likely to get the B12 they need from food (you can find it in meat and animal products including chicken, fish, dairy and eggs), however, it tends to be more poorly absorbed as the body ages, especially around 50, when stomach acid levels deplete. So, taking a supplement is generally advised.

The current recommended dietary allowance is 2.4mg per day, but should you get more, there's no need to worry about taking too much. Since it is a water-soluble vitamin, your bladder expels what you don't need.

2. Calcium

Our bones absorb most of the calcium they need early in life (typically before age 30). Nevertheless, this nutrient does play an essential role in maintaining bone health later in life too. It's also needed for other basic body functions, like muscle contraction, nerve and heart functioning and other biochemical reactions.

And, one other important factor to keep in mind is that if you're not getting enough calcium from your diet, the body steals the nutrient from your bones, weakening them. So, while you still need calcium in your 40s and beyond, you need not go overboard. A well rounded diet with calcium-rich foods like dairy, tofu, sardines, broccoli, almonds and spinach ought to be enough.

3. Vitamin D

In your forties and beyond, Vitamin D is essential, as this nutrient helps protect against age-related changes that tend to arise in later life. Deficiencies in vitamin D have been linked to diabetes, heart disease, multiple sclerosis and breast and colorectal cancers. Vitamin D is also essential for the absorption of calcium in the body. You can get it from dietary sources including fish, fortified dairy, grains and cereals - though vitamin D in food tends to be poorly absorbed.

One of the best sources is the sun. However, since not everyone lives close enough to the equator to be exposed to its strong rays, the supplement vitamin D3 (a type of vitamin D closest to what you get from the sun) will suffice.

4. Magnesium

This nutrient is vital as it helps regulate blood pressure. It's especially important for women aged 40+, who are already at risk of high blood pressure due to age. Heart disease, diabetes and inflammation have all been linked to a deficiency in magnesium. Getting enough is also essential as it helps the body absorb calcium. It also plays a role in muscle, nerve and heart function, as well as blood glucose control.

If you think that you may be deficient and are in need of a supplement, your doctor can test your magnesium levels. But, you'll likely get the levels you need if you eat a healthy balanced diet. It is found in dark leafy greens, beans, soy, nuts, seeds and avocados. Too much of this nutrient doesn't pose a health risk, however, it may cause diarrhea, nausea or cramping. 

 5. Potassium

 No matter your age, potassium keeps your blood pressure in check. In fact, research has found that among postmenopausal women, a higher intake of potassium-rich food means a decreased risk of stroke. You can get the potassium you need from a well-balanced diet, making sure to include a variety of foods like bananas, sweet potatoes, chard, beans and lentils.

Supplements should be taken with caution, and should be carefully monitored if prescribed by a doctor. Too much potassium can damage the gastrointestinal tract and the heart, causing potentially life-threatening cardiac arrhythmias.

 6. Omega-3

 Though technically not a vitamin, omega-3 fatty acids deserve a place on this list due to their myriad health benefits. They also help counteract some of the negative changes that come with aging, such as increased heart disease risk and cognitive decline. The fatty acids found in Omega-3 help lower blood pressure and LDL (bad) cholesterol levels. They also play a key role in keeping memory and thinking sharp.

In one study, it was found that people with higher levels of omega-3 in their blood, had larger brains and performed better on memory tests, planning activities and abstract thinking. You can get omega-3 from foods like fish, walnuts, flaxseeds and leafy vegetables. Taking a supplement, however, is a good way to ensure that you are getting enough.

7. Probiotics

Like omega-3, probiotics are not technically vitamins or minerals, but they are an essential requirement, playing a key role in keeping the gut healthy and your weight down. Probiotics also lower the risk of heart disease, diabetes and stroke. Probiotics can be found in some dairy and fermented soy products like seitan, however, foods typically won't contain as many strains as a supplement.

See, each strain comes with its own benefit - some are used to help control weight, and others to prevent diarrhea. You also won't be able to get them in foods that are cooked or heated.

 

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