Health and Me

Ishita Roy

Are Whole Grains Really The Healthier Option?

are whole grains really the healthier options?

Grains are the edible, dry seeds of grasses grown for food. Each whole grain kernel consists of three components, which are bran, germ and endosperm. The bran is the hard outer coating rich in fiber, antioxidants, and B vitamins. The germ is the small core that contains healthy fats, vitamins, and minerals. Whereas, the endosperm is the large, starchy middle layer, which provides carbohydrates but fewer nutrients. 

When <span>whole grains</span> are processed to create refined grains like the white flour or the white rice, the bran and germ are removed. It only leaves the endosperm behind. This process then strips away much of the fiber, protein, and all other essential nutrients, that then results into a softer texture and milder flavor.

<h4>What Are The Health Benefits Of Whole Grains?</h4>

Whole grains have many benefits and are packed with nutrients. They support the body's overall health. They are rich in fiber, which means they help with digestion, support gut bacteria, and are also helpful in regulating bowel movements. Whole grains are also known to control blood sugar levels. This is because fiber slows digestion and improves insulin sensitivity and reduces the risk of diabetes. In terms of heart health, whole grains contain phytonutrients that can help reduce inflammation and lower the risk of heart disease. Lastly, it can also help with weight management, as high fiber content promotes satiety and helps with appetite control. 

<h4>Are There Any Risks Of A Diet High In Refined Grains?</h4>

Refined grains, while not inherently harmful, can pose health risks when consumed in excess, including:

<strong>Low Fiber Intake: </strong>The removal of fiber leads to poor digestion and potential blood sugar spikes.

<strong>Highly Processed Additives: </strong>Many refined grain products, like pastries and white bread, contain added sugars, unhealthy fats, and sodium.

<strong>Increased Inflammation: </strong>Diets rich in processed grains may contribute to gut health issues and systemic inflammation.

<h4>So, what should you do, should you avoid refined grains completely?</h4>

Refined grains have been unfairly demonized, especially in the age of low-carb dieting. However, they are an important part of many cultural cuisines, such as sushi rice in Japan or French baguettes. <span>Nutrition</span> experts also emphasizes that balance is key. Thus, a healthy diet includes more whole grains than refined ones, along with plenty of fruits, vegetables, and protein sources. 

<h4>How to Identify Whole Grain Products</h4>

When shopping for grain products, don’t be misled by labels like “multigrain” or “made with whole grains.” Instead, check for these indicators:

<strong>Ingredients List:</strong> Look for “whole wheat” or “100% whole grain” as the first ingredient.

<strong>Fiber Content: </strong>A true whole grain product should have at least 3g of fiber per serving.

<strong>Unprocessed Options: </strong>Consider whole grains like quinoa, farro, oats, and brown or black rice for maximum health benefits.

Whole grains offer undeniable health advantages, but refined grains need not be avoided entirely. The key to a healthy diet lies in balance, accessibility, and overall lifestyle. Rather than focusing on individual food choices, consider broader dietary patterns, portion sizes, and physical activity. By making informed choices, you can enjoy a nutritious diet without unnecessary restrictions.

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Grains are the edible, dry seeds of grasses grown for food. Each whole grain kernel consists of three components, which are bran, germ and endosperm. The bran is the hard outer coating rich in fiber, antioxidants, and B vitamins. The germ is the small core that contains healthy fats, vitamins, and minerals. Whereas, the endosperm is the large, starchy middle layer, which provides carbohydrates but fewer nutrients. When whole grains are processed to create refined grains like the white flour or the white rice, the bran and germ are removed. It only leaves the endosperm behind. This process then strips away much of the fiber, protein, and all other essential nutrients, that then results into a softer texture and milder flavor.What Are The Health Benefits Of Whole Grains?Whole grains have many benefits and are packed with nutrients. They support the body's overall health. They are rich in fiber, which means they help with digestion, support gut bacteria, and are also helpful in regulating bowel movements. Whole grains are also known to control blood sugar levels. This is because fiber slows digestion and improves insulin sensitivity and reduces the risk of diabetes. In terms of heart health, whole grains contain phytonutrients that can help reduce inflammation and lower the risk of heart disease. Lastly, it can also help with weight management, as high fiber content promotes satiety and helps with appetite control. Are There Any Risks Of A Diet High In Refined Grains?Refined grains, while not inherently harmful, can pose health risks when consumed in excess, including:Low Fiber Intake: The removal of fiber leads to poor digestion and potential blood sugar spikes.Highly Processed Additives: Many refined grain products, like pastries and white bread, contain added sugars, unhealthy fats, and sodium.Increased Inflammation: Diets rich in processed grains may contribute to gut health issues and systemic inflammation.So, what should you do, should you avoid refined grains completely?Refined grains have been unfairly demonized, especially in the age of low-carb dieting. However, they are an important part of many cultural cuisines, such as sushi rice in Japan or French baguettes. Nutrition experts also emphasizes that balance is key. Thus, a healthy diet includes more whole grains than refined ones, along with plenty of fruits, vegetables, and protein sources. How to Identify Whole Grain ProductsWhen shopping for grain products, don’t be misled by labels like “multigrain” or “made with whole grains.” Instead, check for these indicators:Ingredients List: Look for “whole wheat” or “100% whole grain” as the first ingredient.Fiber Content: A true whole grain product should have at least 3g of fiber per serving.Unprocessed Options: Consider whole grains like quinoa, farro, oats, and brown or black rice for maximum health benefits.Whole grains offer undeniable health advantages, but refined grains need not be avoided entirely. The key to a healthy diet lies in balance, accessibility, and overall lifestyle. Rather than focusing on individual food choices, consider broader dietary patterns, portion sizes, and physical activity. By making informed choices, you can enjoy a nutritious diet without unnecessary restrictions.

are whole grains really the healthier option?

Drinks That Can Help You Stay Hydrated More Than Water

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When we feel thirsty, our first instinct is to reach for a glass of <span>water</span>. It’s often considered the gold standard of hydration—but is it actually the best drink to keep us hydrated? According to a fascinating study by researchers at Scotland’s St. Andrews University, the answer may surprise you.

The 2016 study, published in The American Journal of Clinical <span>Nutrition</span>, found that while plain water—both still and sparkling—is effective at hydrating the body quickly, it's not necessarily the most effective at keeping us hydrated over time. Beverages that contain a mix of nutrients—like milk or oral rehydration solutions—may do a better job.

<h4>Why Some Drinks Hydrate Better Than Others</h4>

Hydration isn’t just about how quickly fluid enters your system. It also depends on how long that fluid stays in your body. Professor Ronald Maughan, who led the study at St. Andrews’ School of Medicine, explained that two key factors influence how hydrating a beverage is: volume and nutrient composition.

First, the volume of a drink plays a crucial role in how fast it empties from the stomach into the bloodstream, where it can start rehydrating body tissues. The more fluid you drink, the quicker it’s absorbed—up to a point.

Second, drinks that contain small amounts of sugar, fat, protein, or electrolytes can actually slow down gastric emptying. That might sound like a bad thing, but in terms of hydration, it’s beneficial. It means fluids stay in your system longer, which helps you retain water and stay hydrated for extended periods.

Surprisingly, skim milk was ranked as the most hydrating beverage in the study. Its mix of lactose (a natural sugar), protein, and fat slows the rate at which fluid leaves the stomach. Additionally, milk contains sodium, an electrolyte that helps the body retain fluid and reduces urine output.

“Milk’s nutrient profile essentially acts like a hydration booster,” said registered dietitian Melissa Majumdar, who was not involved in the study but reviewed its findings. “It offers a balance of electrolytes and macronutrients that support fluid retention.”

The research team tested 13 common beverages to determine how well they hydrated the body over a four-hour period. Here’s the ranking, from most to least hydrating:

<ul><li>Skim milk</li><li>Oral rehydration solutions (e.g., Pedialyte, Liquid I.V.)</li><li>Whole milk</li><li>Orange juice</li><li>Cola</li><li>Diet cola</li><li>Cold tea</li><li>Tea</li><li>Sports drink</li><li>Still water</li><li>Sparkling water</li><li>Lager</li><li>Coffee</li></ul>

While oral rehydration solutions are designed for medical use—such as rehydrating patients with diarrhea—they include optimal amounts of sodium, potassium, and sugar to help the body absorb water efficiently.

<h4>Not All Sugars Are Created Equal</h4>

It might be tempting to think fruit juices and sodas are good hydrating options due to their high liquid content, but the reality is more complex. While these beverages may linger in the stomach slightly longer than water, their high sugar concentrations can pull water into the intestine via osmosis. That can actually reduce your body’s net fluid gain.

And unlike solid foods, sugary beverages add calories without satiety. “Juices and colas might quench your thirst briefly, but they don’t support long-term hydration and contribute excess sugars,” Majumdar warned.

Contrary to popular belief, coffee can contribute to your daily hydration—up to a point. A cup of coffee with around 80 milligrams of caffeine hydrates you about as well as water. However, drinking more than 300 milligrams (roughly 2–4 cups) could tip the scale, causing mild fluid loss, especially in those unaccustomed to caffeine.

Alcohol, on the other hand, is not your hydration friend. Strong alcoholic beverages like whiskey act as diuretics, increasing fluid loss. But a lower-alcohol beverage like beer may have a less dehydrating effect, primarily because it contains more water. “Beer would result in less water loss than whiskey,” Maughan explained. “Strong alcoholic drinks will dehydrate, dilute alcoholic drinks will not.”

<h4>Do You Need to Rethink Your Beverage Choices?</h4>

In everyday life, most people can rely on thirst cues to guide their fluid intake. However, for certain groups—like athletes training in the heat or individuals working long hours without access to fluids—strategic hydration becomes crucial.

While water remains an excellent and essential drink, it’s worth considering what else you’re sipping. Milk, rehydration solutions, and even some teas might offer better hydration under certain circumstances. But the takeaway is clear: hydration is about more than just drinking water—it's about how your body processes what you drink.

hydrating drinks

is water the most hydrating

milk hydration

water

When we feel thirsty, our first instinct is to reach for a glass of water. It’s often considered the gold standard of hydration—but is it actually the best drink to keep us hydrated? According to a fascinating study by researchers at Scotland’s St. Andrews University, the answer may surprise you.The 2016 study, published in The American Journal of Clinical Nutrition, found that while plain water—both still and sparkling—is effective at hydrating the body quickly, it's not necessarily the most effective at keeping us hydrated over time. Beverages that contain a mix of nutrients—like milk or oral rehydration solutions—may do a better job.Why Some Drinks Hydrate Better Than OthersHydration isn’t just about how quickly fluid enters your system. It also depends on how long that fluid stays in your body. Professor Ronald Maughan, who led the study at St. Andrews’ School of Medicine, explained that two key factors influence how hydrating a beverage is: volume and nutrient composition.First, the volume of a drink plays a crucial role in how fast it empties from the stomach into the bloodstream, where it can start rehydrating body tissues. The more fluid you drink, the quicker it’s absorbed—up to a point.Second, drinks that contain small amounts of sugar, fat, protein, or electrolytes can actually slow down gastric emptying. That might sound like a bad thing, but in terms of hydration, it’s beneficial. It means fluids stay in your system longer, which helps you retain water and stay hydrated for extended periods.Milk Tops the ListSurprisingly, skim milk was ranked as the most hydrating beverage in the study. Its mix of lactose (a natural sugar), protein, and fat slows the rate at which fluid leaves the stomach. Additionally, milk contains sodium, an electrolyte that helps the body retain fluid and reduces urine output.“Milk’s nutrient profile essentially acts like a hydration booster,” said registered dietitian Melissa Majumdar, who was not involved in the study but reviewed its findings. “It offers a balance of electrolytes and macronutrients that support fluid retention.”Hydration Rankings: What the Study FoundThe research team tested 13 common beverages to determine how well they hydrated the body over a four-hour period. Here’s the ranking, from most to least hydrating:Skim milkOral rehydration solutions (e.g., Pedialyte, Liquid I.V.)Whole milkOrange juiceColaDiet colaCold teaTeaSports drinkStill waterSparkling waterLagerCoffeeWhile oral rehydration solutions are designed for medical use—such as rehydrating patients with diarrhea—they include optimal amounts of sodium, potassium, and sugar to help the body absorb water efficiently.Not All Sugars Are Created EqualIt might be tempting to think fruit juices and sodas are good hydrating options due to their high liquid content, but the reality is more complex. While these beverages may linger in the stomach slightly longer than water, their high sugar concentrations can pull water into the intestine via osmosis. That can actually reduce your body’s net fluid gain.And unlike solid foods, sugary beverages add calories without satiety. “Juices and colas might quench your thirst briefly, but they don’t support long-term hydration and contribute excess sugars,” Majumdar warned.What About Coffee and Alcohol?Contrary to popular belief, coffee can contribute to your daily hydration—up to a point. A cup of coffee with around 80 milligrams of caffeine hydrates you about as well as water. However, drinking more than 300 milligrams (roughly 2–4 cups) could tip the scale, causing mild fluid loss, especially in those unaccustomed to caffeine.Alcohol, on the other hand, is not your hydration friend. Strong alcoholic beverages like whiskey act as diuretics, increasing fluid loss. But a lower-alcohol beverage like beer may have a less dehydrating effect, primarily because it contains more water. “Beer would result in less water loss than whiskey,” Maughan explained. “Strong alcoholic drinks will dehydrate, dilute alcoholic drinks will not.”Do You Need to Rethink Your Beverage Choices?In everyday life, most people can rely on thirst cues to guide their fluid intake. However, for certain groups—like athletes training in the heat or individuals working long hours without access to fluids—strategic hydration becomes crucial.While water remains an excellent and essential drink, it’s worth considering what else you’re sipping. Milk, rehydration solutions, and even some teas might offer better hydration under certain circumstances. But the takeaway is clear: hydration is about more than just drinking water—it's about how your body processes what you drink.

drinks that can help you stay hydrated more than water

Tanya Dutt

This Traditional Japanese Diet Might Be Nature's Cure For Depression

This Traditional Japanese Diet Might Nature's Cure For Depression

Can A Sudden Drop In Blood Pressure Lead To Death?

can a sudden drop in blood pressure lead to death?

The world has long been in awe of Japan's washoku, its traditional diet, for its ability to promote longevity and strong physical well-being. But emerging research shows that the virtues of the old diet may reach beyond the body to provide essential insurance for the mind too. In a big study released in the journal Psychiatry and Clinical Neurosciences, researchers found strong evidence to believe that a traditional Japanese diet may protect against depression, a <span>mental health</span> crisis that plagues millions worldwide.

Mental health has become a worldwide issue in recent years, with depression reaching millions of people across the world. Although diet plays a well-proven role in physical health, its possible role in mental health has only recently gained attention.

Washoku, which is a cultural heritage passed down by UNESCO, is a traditional Japanese meal pattern with high content of seasonal foods and well-balanced nutrition. The diet commonly consists of white rice, miso soup, fish, soy foods, seaweed, mushrooms, steamed vegetables, and green tea. This eating habit is honored not only because of the flavor but also due to its nutritional balance.

Although the health advantages of washoku for heart disease, diabetes, and longevity have been established, its possible influence on mental health has only begun to receive scientific attention in recent times.

<h2>Research: The Link Between Washoku Diet and Depression?</h2>

Between 2018 and 2021, scientists questioned almost 12,500 workers from five large Japanese businesses. The volunteers, who were mostly men with an average age of 42.5, completed extensive questionnaires about their weekly intake of foods and beverages. The researchers then rated their compliance with washoku on two scales: the classic 0-to-9 scale and a revised 0-to-11 scale that added other foods that have been shown to aid mental health, including fruit, raw vegetables, and dairy.".

Of critical note, the researchers also tested for depressive symptoms, with 30.9% of survey respondents expressing feelings of despondency or demoralization—an extremely high percentage and one that reflects worldwide trends in workplace mental health.

The findings were dramatic. The more participants scored on the washoku diet questionnaires, the less likely they were to have symptoms of depression. When they were split into four groups according to diet compliance, those who consumed most washoku were 17% to 20% less likely to have depressive symptoms than those who consumed the minimum.

To ensure accuracy, the researchers statistically adjusted for a range of non-diet factors—including age, gender, marital status, education, job position, alcohol intake, smoking, exercise, sleep, and obesity—minimizing the risk that something other than diet was driving the results.

Why Washoku Diet Might Protect Your Mental Health?The researchers highlighted several possible mechanisms:

<strong><h3>Folate and Neurotransmitters</h3></strong>Seaweed, vegetables, and soy foods in the washoku diet are good sources of folate, a B vitamin used to make neurotransmitters such as serotonin and dopamine that control mood and emotional health.

<strong></strong><h3>Omega-3 Fatty Acids</h3>Fatty fish, a cornerstone of the washoku diet, is filled with omega-3s, which have anti-inflammatory properties and are associated with lower depression risk.

<strong><h3>Antioxidants</h3></strong>Vegetables of bright color, green tea, natto, and miso contain antioxidants that decrease oxidative stress in the brain—a component involved with depression.

<strong><h3>Umami and the Nervous System</h3></strong>The distinctive umami taste of Japanese cuisine can activate the parasympathetic nervous system, which helps lead to mental calmness and stability.

<h2>Washoku vs. Other Diets: How Does It Compare?</h2>

Even though fewer studies have examined the impact of the washoku diet on mental health, comparable trends have been seen in analyses of the Mediterranean diet, which also focuses on vegetables, whole grains, and fish. That similarity lends credence to the hypothesis that nutrient-rich, traditional diet styles may have similar protective features against depression.

Diet is a major factor, but mental health is determined by a multitude of other variables, such as stress levels, sleep quality, social support, and genetic makeup. The Japanese study controlled for some of these by adjusting for confounders, but experts stress the need for more holistic approaches to lifestyle intervention.

Washoku is not so much about what is on the plate—it's about how food is prepared, shared, and consumed. Meals tend to be consumed slowly, with regard to presentation and seasonality, encouraging mindfulness and social connection. These cultural elements might also contribute to aiding mental health.

<h2>How You Can Add Washoku Diet To Your Routine?</h2>

If you’re looking to support your mental health through dietary changes, integrating elements of the washoku diet into your meals could be a smart move. Focus on whole, minimally processed foods such as:

<ul><li>Steamed rice or other whole grains</li><li>Miso soup and fermented soy products</li><li>Grilled or simmered fish</li><li>Seaweed and mushroom dishes</li><li>Green tea as a daily beverage</li></ul>

And although the entire washoku diet may not be practical or appealing to all, the underlying philosophy—variety, balance, and nutritional value—can be translated into much cultural and regional cuisine. 

As depression reaches epidemic levels in many parts of the world, these results could have potentially broad-ranging consequences. Promoting traditional diets such as washoku could be a straightforward, culturally acceptable means of promoting mental health—particularly in the workplace and communities.

"More studies need to be done, but we would like evidence presented among Japanese individuals to be used in public health practices in workplaces and districts relating to depression prevention," the Japan Institute for Health Security stated in a press release.

mental health

washoku diet depression

japanese diet mental health

washoku study

traditional japanese food benefits

depression prevention diet

fish soy vegetables mood

japanese wellness research

The world has long been in awe of Japan's washoku, its traditional diet, for its ability to promote longevity and strong physical well-being. But emerging research shows that the virtues of the old diet may reach beyond the body to provide essential insurance for the mind too. In a big study released in the journal Psychiatry and Clinical Neurosciences, researchers found strong evidence to believe that a traditional Japanese diet may protect against depression, a mental health crisis that plagues millions worldwide.Mental health has become a worldwide issue in recent years, with depression reaching millions of people across the world. Although diet plays a well-proven role in physical health, its possible role in mental health has only recently gained attention.What Is Washoku?Washoku, which is a cultural heritage passed down by UNESCO, is a traditional Japanese meal pattern with high content of seasonal foods and well-balanced nutrition. The diet commonly consists of white rice, miso soup, fish, soy foods, seaweed, mushrooms, steamed vegetables, and green tea. This eating habit is honored not only because of the flavor but also due to its nutritional balance.Although the health advantages of washoku for heart disease, diabetes, and longevity have been established, its possible influence on mental health has only begun to receive scientific attention in recent times.Research: The Link Between Washoku Diet and Depression?Between 2018 and 2021, scientists questioned almost 12,500 workers from five large Japanese businesses. The volunteers, who were mostly men with an average age of 42.5, completed extensive questionnaires about their weekly intake of foods and beverages. The researchers then rated their compliance with washoku on two scales: the classic 0-to-9 scale and a revised 0-to-11 scale that added other foods that have been shown to aid mental health, including fruit, raw vegetables, and dairy.".Of critical note, the researchers also tested for depressive symptoms, with 30.9% of survey respondents expressing feelings of despondency or demoralization—an extremely high percentage and one that reflects worldwide trends in workplace mental health.The findings were dramatic. The more participants scored on the washoku diet questionnaires, the less likely they were to have symptoms of depression. When they were split into four groups according to diet compliance, those who consumed most washoku were 17% to 20% less likely to have depressive symptoms than those who consumed the minimum.To ensure accuracy, the researchers statistically adjusted for a range of non-diet factors—including age, gender, marital status, education, job position, alcohol intake, smoking, exercise, sleep, and obesity—minimizing the risk that something other than diet was driving the results.Why Washoku Diet Might Protect Your Mental Health?The researchers highlighted several possible mechanisms:Folate and NeurotransmittersSeaweed, vegetables, and soy foods in the washoku diet are good sources of folate, a B vitamin used to make neurotransmitters such as serotonin and dopamine that control mood and emotional health.Omega-3 Fatty AcidsFatty fish, a cornerstone of the washoku diet, is filled with omega-3s, which have anti-inflammatory properties and are associated with lower depression risk.AntioxidantsVegetables of bright color, green tea, natto, and miso contain antioxidants that decrease oxidative stress in the brain—a component involved with depression.Umami and the Nervous SystemThe distinctive umami taste of Japanese cuisine can activate the parasympathetic nervous system, which helps lead to mental calmness and stability.Washoku vs. Other Diets: How Does It Compare?Even though fewer studies have examined the impact of the washoku diet on mental health, comparable trends have been seen in analyses of the Mediterranean diet, which also focuses on vegetables, whole grains, and fish. That similarity lends credence to the hypothesis that nutrient-rich, traditional diet styles may have similar protective features against depression.Diet is a major factor, but mental health is determined by a multitude of other variables, such as stress levels, sleep quality, social support, and genetic makeup. The Japanese study controlled for some of these by adjusting for confounders, but experts stress the need for more holistic approaches to lifestyle intervention.Washoku is not so much about what is on the plate—it's about how food is prepared, shared, and consumed. Meals tend to be consumed slowly, with regard to presentation and seasonality, encouraging mindfulness and social connection. These cultural elements might also contribute to aiding mental health.How You Can Add Washoku Diet To Your Routine?If you’re looking to support your mental health through dietary changes, integrating elements of the washoku diet into your meals could be a smart move. Focus on whole, minimally processed foods such as:Steamed rice or other whole grainsMiso soup and fermented soy productsGrilled or simmered fishSeaweed and mushroom dishesGreen tea as a daily beverageAnd although the entire washoku diet may not be practical or appealing to all, the underlying philosophy—variety, balance, and nutritional value—can be translated into much cultural and regional cuisine. As depression reaches epidemic levels in many parts of the world, these results could have potentially broad-ranging consequences. Promoting traditional diets such as washoku could be a straightforward, culturally acceptable means of promoting mental health—particularly in the workplace and communities."More studies need to be done, but we would like evidence presented among Japanese individuals to be used in public health practices in workplaces and districts relating to depression prevention," the Japan Institute for Health Security stated in a press release.

this traditional japanese diet might nature's cure for depression

Aarushi Bhadury

Surprising Sweet Fruit That Improves Your Insulin Sensitivity And Blood Sugar Levels

Surprising Sweet Fruit That You May Be Avoiding Could Better Your Insulin Sensitivity And Blood Sugar Levels

New ‘Exercise In A Pill’ Could Outperform Ozempic Without The Muscle Loss

new ‘exercise in a pill’ could outperform ozempic without the muscle loss

Ayurveda

The King Of Ayurvedic Medicine That Claims To 'Cure-All And Prevent-All' Illnesses—What Is Haritaki & Its Benefits?

the king of ayurvedic medicine that claims to 'cure-all and prevent-all' illnesses—what is haritaki & its benefits?

One Crucial Habit Every Diabetic Is Forgetting – And It Starts With Your Toothbrush

one crucial habit every diabetic is forgetting – and it starts with your toothbrush

High blood sugar is a concerning matter because if a person has consistently high numbers for it, they may find themselves on the way to a pre-diabetic diagnosis or even diabetes. While there may not be apparent signs, high blood sugar silently causes harm to your body, and this is not a rare issue. In 2021, the Centers of Disease Control and Prevention 11.6%, which is 38.1 million people have diabetes and 8.7 million adults aged 18 or older were not aware or did not report having diabetes. 

So, for those who are health conscious and wish to keep their health in check, they avoid unhealthy foods, even if they are natural. These perceived unhealthy foods are often sweet fruits like mangoes. However, a new study suggests that mangoes may have the opposite effect on this! 

<h2>Are Mangoes Good for Your Health? </h2>

According to a new study published in the Nutrients journal, found that eating fresh <span>mango</span> every day could help your body use insulin better and manage your <span>blood sugar levels</span>. The best part? It did this without causing any weight gain. 

Researchers mentioned that adding fresh mangoes to your diet can be an easy and enjoyable way for people who are overweight or obese to improve their insulin function and lower their risk of getting type 2 diabetes. 

The study involved men who were overweight or obese. They were split into two groups: one ate two cups of fresh mango daily for a month, while the other ate a similar amount of mango-flavored Italian ice. Both groups took a sugar tolerance test at the beginning and end of the study. After the study, the men who ate fresh mango showed several good changes in their health:

<ul><li>Their fasting insulin levels were lower.</li><li>Their insulin resistance improved, meaning their bodies responded better to insulin.</li><li>They had better control over their blood sugar levels.</li></ul>Even though both groups ate about the same number of calories, the mango group's weight stayed stable. However, the group that ate Italian ice gained a small but noticeable amount of weight.

This improvement in insulin use without weight gain in the mango group is important. It helps clear up misunderstandings about mango's natural sugar and its effect on weight and diabetes. These findings also support earlier research showing that eating mango doesn't lead to weight gain. While we don't know the exact reason yet, improved antioxidant levels from mango might be helping with blood sugar control. 

<h2>How Can Mangos Help Manage Blood Sugar?</h2>

Mangoes are naturally sweet, which has led some to question their sugar content and how it might affect weight, especially for people who have insulin resistance but this new study, along with previous research, confirms that concerns about weight gain from eating mango are not true. People with insulin resistance don't need to worry about regularly including mangoes in their diet. 

In fact, it might be the opposite, researchers believe that the fiber, antioxidants, and special plant compounds found in mangoes could help prevent sudden rises in blood sugar and make cells respond better to insulin. 

For example, fiber slows down digestion. This means sugar isn't absorbed into your body too quickly, which helps keep blood sugar levels steady. Mangoes also have important vitamins like A and C, plus minerals like potassium and magnesium, all of which support your body's overall metabolism. 

<h2>Should You Eat Mango Every Day? </h2>

Even though this study was small and more research is needed, experts agree that mango is a healthy fruit to add to your diet. It's full of vitamins, antioxidants, and fiber. 

The positive effects seen when people regularly ate mangoes might not just be because it's a fresh fruit, but because of its unique mix of nutrients. 

That said, eating two full cups of mango every day might not be practical for everyone. Instead, it's best to enjoy mangoes as part of a varied diet, perhaps by eating them with or alternating them with other fruits, vegetables, lean proteins, and whole grains. 

mango

sweet fruits and blood sugar

can mangoes lower blood sugar

do mangoes increase blood sugar

Insulin Sensitivity

Blood Sugar Levels

High blood sugar is a concerning matter because if a person has consistently high numbers for it, they may find themselves on the way to a pre-diabetic diagnosis or even diabetes. While there may not be apparent signs, high blood sugar silently causes harm to your body, and this is not a rare issue. In 2021, the Centers of Disease Control and Prevention 11.6%, which is 38.1 million people have diabetes and 8.7 million adults aged 18 or older were not aware or did not report having diabetes. So, for those who are health conscious and wish to keep their health in check, they avoid unhealthy foods, even if they are natural. These perceived unhealthy foods are often sweet fruits like mangoes. However, a new study suggests that mangoes may have the opposite effect on this! Are Mangoes Good for Your Health? According to a new study published in the Nutrients journal, found that eating fresh mango every day could help your body use insulin better and manage your blood sugar levels. The best part? It did this without causing any weight gain. Researchers mentioned that adding fresh mangoes to your diet can be an easy and enjoyable way for people who are overweight or obese to improve their insulin function and lower their risk of getting type 2 diabetes. The study involved men who were overweight or obese. They were split into two groups: one ate two cups of fresh mango daily for a month, while the other ate a similar amount of mango-flavored Italian ice. Both groups took a sugar tolerance test at the beginning and end of the study. After the study, the men who ate fresh mango showed several good changes in their health:Their fasting insulin levels were lower.Their insulin resistance improved, meaning their bodies responded better to insulin.They had better control over their blood sugar levels.Even though both groups ate about the same number of calories, the mango group's weight stayed stable. However, the group that ate Italian ice gained a small but noticeable amount of weight.This improvement in insulin use without weight gain in the mango group is important. It helps clear up misunderstandings about mango's natural sugar and its effect on weight and diabetes. These findings also support earlier research showing that eating mango doesn't lead to weight gain. While we don't know the exact reason yet, improved antioxidant levels from mango might be helping with blood sugar control. How Can Mangos Help Manage Blood Sugar?Mangoes are naturally sweet, which has led some to question their sugar content and how it might affect weight, especially for people who have insulin resistance but this new study, along with previous research, confirms that concerns about weight gain from eating mango are not true. People with insulin resistance don't need to worry about regularly including mangoes in their diet. In fact, it might be the opposite, researchers believe that the fiber, antioxidants, and special plant compounds found in mangoes could help prevent sudden rises in blood sugar and make cells respond better to insulin. For example, fiber slows down digestion. This means sugar isn't absorbed into your body too quickly, which helps keep blood sugar levels steady. Mangoes also have important vitamins like A and C, plus minerals like potassium and magnesium, all of which support your body's overall metabolism. Should You Eat Mango Every Day? Even though this study was small and more research is needed, experts agree that mango is a healthy fruit to add to your diet. It's full of vitamins, antioxidants, and fiber. The positive effects seen when people regularly ate mangoes might not just be because it's a fresh fruit, but because of its unique mix of nutrients. That said, eating two full cups of mango every day might not be practical for everyone. Instead, it's best to enjoy mangoes as part of a varied diet, perhaps by eating them with or alternating them with other fruits, vegetables, lean proteins, and whole grains. 

This Juicy Fruit Might Actually Lower Your Diabetes Risk And Improve Insulin Sensitivity

surprising sweet fruit that you may be avoiding could better your insulin sensitivity and blood sugar levels

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