New research from Oklahoma State University published in the Journal of Nutrition has found that eating mangoes can help prevent or decrease the development of obesity and type 2 diabetes. Eating mangoes can also prevent the loss of beneficial gut bacteria that comes from a high-fat diet.
Obesity and high-fat diets are associated with the development of many chronic diseases, including type 2 diabetes and heart disease. And although there are many drugs prescribed to treat these diseases by lowering blood glucose and lipids, medications can have serious side effects.
This study is just another in many that demonstrates that eating whole foods can make an impact on health. A nutrient-rich fruit, mangoes contain over 20 different vitamins and minerals, including vitamins C and A, as well as folate. They are also a good source of fiber, copper, and vitamin B6.
If you haven’t tried this tropical fruit, do yourself a favor and pick one up soon. We often peel a couple and eat them as a dessert after a meal. Alternatively, mango salad is a popular dish at my house, especially paired with fish. Here is one of my favorite recipes.
• 2 mangoes, julienned or sliced thinly
• 1/2 red pepper, julienned or sliced thinly
• 1/2 green pepper, julienned or sliced thinly
• 1/2 cup of bean sprouts
• 1 red chili, sliced thinly
• Handful of cilantro, chopped finely
• 2 cloves of garlic, chopped
• 2 tbsp sesame oil
• 1 tbsp honey
• 1 tbsp lime juice
• 2 tsp soy sauce
• 1 tsp fish sauce
• 2 green onions, chopped
• Crushed peanuts (optional)
Place the mangoes, peppers, bean sprouts, red chili and green onions in a large bowl. Toss in the cilantro and gently mix everything.
Make the dressing by putting the garlic, sesame oil, soy sauce, fish sauce, honey and lime juice into a small bowl and mix thoroughly. Pour the dressing over the vegetables and toss to coat.
Garnish with peanuts or more chopped herbs or green onions. This salad tastes even better the longer it sits. Give it a couple of hours in the fridge to really let the flavors combine.
Photo from here, with thanks.