Can Eating Mango Daily Help Prevent Diabetes?

Mangoes are often associated with high sugar content, which might lead many to avoid them, especially those at risk for diabetes. However, recent research suggests that including mangoes in a balanced diet could have health benefits for prediabetic individuals. While mangoes contain 10 to 50 grams of natural sugars per serving, their overall nutritional profile, rich in fiber, vitamins, and antioxidants, plays a significant role in their health impact.

A study conducted by researchers at George Mason University, published in the journal "Foods," examined the effects of daily mango consumption on adults with prediabetes. Participants were divided into two groups: one consuming a fresh mango each day and the other consuming a low-sugar granola bar. Over six months, the group eating mangoes experienced better blood glucose regulation, increased insulin sensitivity, and reduced body fat compared to the control group.

Dr. Raedeh Basiri, the study's lead researcher, emphasizes that the context of the whole food is crucial—natural sugars in fruits like mangoes are accompanied by beneficial nutrients and fiber, which help mitigate blood sugar spikes and promote metabolic health. This challenges the misconception that all sugary foods are harmful and highlights the importance of considering the food matrix.

The research underscores the potential of whole fruits as part of a healthy diet to prevent or manage prediabetes. Instead of focusing solely on sugar content, individuals should consider how the sugar is delivered and the overall nutritional value of foods. Including a variety of whole fruits like mangoes may support metabolic health and assist in diabetes prevention strategies.

For more details, refer to the full study: "Daily Mango Intake Improves Glycemic and Body Composition Outcomes in Adults with Prediabetes". Source: https://medicalxpress.com/news/2025-09-mango-day-diabetes.html