It was research that shocked health experts last week – mangoes, often described as too sweet, may have hidden benefits for those at risk of diabetes.
American researchers found that people who consumed mangoes every day had better blood sugar control and less body fat than those who ate a lower-sugar snack.
The findings suggested that it's not just the level of sugar that matters, but the way that sugar is packaged within whole foods.
We're often encouraged to "eat the rainbow" when it comes to fruit. But that doesn't mean we have to go for the expensive options.
Nutrition experts say that despite terms like "superfood" being used for some fruits and vegetables, they are all packed with nutrients.
However, data shows that we are not consuming enough: only a quarter of men in the UK and around three in ten women manage to eat five portions a day – the minimum needed for good health and disease prevention.
According to Rob Hobson, registered nutritionist and author of the book Unprocess Your Life, five common supermarket fruits can deliver even greater health benefits than mangoes – and one of them costs just 40p.
1. Apples
Ever since an apple fell on Isaac Newton's head, this small, powerful fruit has proven its worth.
Studies have shown that apples, rich in flavonoids – plant compounds with strong anti-inflammatory properties – help with healthy aging. A study from Queen's University Belfast showed that increasing your intake of flavonoid-rich foods, including apples, to three servings a day reduced your risk of physical decline, mental decline and poor health by up to 15%.
Another study from the University of Reading showed that consuming two apples a day reduced "bad" cholesterol by almost 4%.
Apples are rich in soluble fiber, such as pectin, which slows the release of sugar into the blood. They also contain polyphenols that improve the body's use of insulin.
Tip: Eat the apple whole and with the skin on, as that's where most of the fiber and antioxidants are concentrated. Avoid sweetened apple juices or snacks.
2. Blueberries
All berries provide vitamin C, fiber, and anthocyanins—flavonoids that give them their blue and red colors. But studies have shown that regular blueberry eaters are less likely to develop heart disease and type 2 diabetes.
Anthocyanins help blood circulation and glucose processing. Clinical studies have shown that blueberries improve insulin sensitivity.
Advice: Eat blueberries fresh or frozen, as freezing does not damage the antioxidants. Combine them with natural yogurt, oats or nuts for a more balanced meal.
3. Pears
Pears work similarly to apples: rich in soluble fiber and protective compounds, they are associated with a lower risk of type 2 diabetes.
They provide sweetness without severe blood sugar fluctuations.
Tip: Eat pears whole and with the skin on for more fiber. Combine with Greek yogurt or cheese for a good balance of protein and fat.
4. Pomegranate
Pomegranate seeds and their juice contain ellagitannins – unique compounds that reduce the immediate rise in blood sugar after eating.
Studies have shown that drinking pomegranate juice with bread reduced blood sugar responses, while supplements did not have the same effect – showing the importance of consuming the whole fruit.
Tip: Eat the seeds fresh for fiber and antioxidants. Use them in salads with lentils or grains to increase iron absorption.
5. Raspberries
Raspberries are known for their extremely high fiber content and low sugar levels compared to other fruits.
100g of raspberries contain about 4g of sugar, compared to 11g in apples. They help the body respond better to insulin and reduce sugar fluctuations after carbohydrate-rich meals.
Tip: Eat fresh or frozen raspberries. Avoid sweetened jams or ready-made sauces. Combine with oats, chia seeds, or yogurt for a meal rich in fiber and probiotics.
👉 According to experts, by regularly adding these five fruits to our diet - apples, blueberries, pears, pomegranates and raspberries - we can significantly improve heart health, digestion, blood sugar control and even longevity. /GazetaExpress/
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