A new study from George Mason University has revealed surprising benefits of mango consumption for adults at risk of diabetes. Despite their high sugar content, mangos may help improve blood sugar regulation and reduce body fat in individuals with prediabetes. The clinical trial compared daily mango consumption with low-sugar snacks over a six-month period, tracking blood glucose levels, insulin response, and body composition. Participants who ate a mango each day experienced better glycaemic control, enhanced insulin sensitivity, and lower body fat than those consuming a lower-sugar alternative. These findings highlight that it’s not only sugar content that matters, but the overall nutritional context of whole foods.
Mangoes and prediabetes: why sugar isn’t the whole story
The study emphasises that the sugars naturally found in mangos are packaged with fibre, vitamins, and other nutrients that help mitigate the effects of sugar on the body. Unlike processed snacks with added sugars, whole fruits like mango provide a range of health benefits that support metabolic function and prevent fat accumulation. Researchers divided participants into two groups: one received a fresh mango daily, and the other a low-sugar granola bar. Over six months, the mango group displayed better glucose regulation, improved insulin sensitivity, and reduced body fat compared to the low-sugar snack group. This was the first long-term clinical trial to demonstrate metabolic and body composition benefits from mango consumption in prediabetic adults.
Expert insights: incorporating mangoes into a healthy diet
Raedeh Basiri, assistant professor at George Mason University, stressed that prediabetic individuals should focus on how sugars are delivered, not just the quantity. Including whole fruits like mango in daily diets can be a practical and beneficial strategy for diabetes prevention. This research challenges conventional thinking that all high-sugar foods are harmful. By considering the full nutritional context, including fibre and micronutrients, high-sugar fruits such as mango can support metabolic health, control body fat, and reduce diabetes risk.
