(source : ANI) ( Photo Credit : ani)
Think mangoes are off-limits if you’re watching your sugar intake, especially with diabetes on the horizon? A new study from George Mason University flips that idea on its head. Researchers discovered that eating a fresh mango every day can actually help control blood sugar and cut down on body fat for adults at risk of prediabetes—better than grabbing a low-sugar snack like a granola bar.
The study, led by clinical nutrition expert Raedeh Basiri from the university’s Department of Nutrition and Food Studies, highlights a key point: It’s not just about the sugar count in your food. Whole fruits like mangoes pack their natural sugars alongside fiber, vitamins, and other nutrients that make a real difference. “The overall food context matters,” Basiri explained. In contrast, processed snacks with added sugars—think breakfast cereals or even those “healthy” low-sugar bars—might spike diabetes risk without offering the same perks.
This was the first long-term clinical trial to test mangoes’ effects on people with prediabetes. Basiri’s team divided participants into two groups for six months. One group munched on a daily fresh mango, loaded with about 32 grams of natural sugar. The other got a low-sugar granola bar with just 11 grams. They tracked everything: blood glucose levels, insulin response, and body fat.
The results? The mango eaters came out ahead. They showed better blood sugar control, improved insulin sensitivity, and less body fat overall. Tropical fruits like mangoes do contain 10 to 50 grams of sugar per serving, putting them on the sweeter side, but this research proves the benefits outweigh the hype around avoiding them.
Basiri hopes the findings encourage more people to add whole fruits to their diets as a smart way to prevent diabetes. “Don’t just fixate on sugar content—look at how the sugars are delivered in natural foods,” she advised. For those worried about prediabetes, incorporating mangoes could be a tasty, practical step toward better health.
The study, titled “Daily Mango Intake Improves Glycemic and Body Composition Outcomes in Adults with Prediabetes: A Randomised Controlled Study,” appeared in the journal Foods in August 2025. It received funding from the National Mango Board, but the group had no say in the research design, data analysis, or publication decisions. The authors reported no other conflicts of interest.
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