In a surprising turn of events, mangos outperformed low-sugar snacks in a study, significantly improving blood sugar control and reducing body fat in prediabetics.
Mangos, often dismissed as too sugary, may hold hidden benefits for those at risk of diabetes. A study at George Mason University found that individuals who ate mangoes daily showed better blood sugar control and less body fat than those who consumed a lower-sugar snack.
The results suggest that it’s not just sugar levels, but how the sugar is packaged in whole foods, that matters.
If presented with two snacks, one containing seven grams of sugar and another with over 30 grams of sugar, choosing the healthier option should be a no-brainer. Well, maybe not. Less sugar is not automatically healthier.
For the nearly 100 million adults in the United States who are currently living with prediabetes, the prospect of a tropical fruit that can potentially reduce the risk of diabetes is a beacon of hope.
Tropical fruits contain anywhere between ten and 50 grams of sugar, with mangos on the high end of the spectrum, making them seem a poor snack choice based on that alone.
But research by clinical nutrition researcher Raedeh Basiri indicates that mangos, despite having more sugar than many low-sugar snacks, may offer protective factors for adults with prediabetes.
“It is not just the sugar content that matters, but the overall food context that matters,” said Basiri, assistant professor in George Mason’s Department of Nutrition and Food Studies.
This study is the first long-term clinical trial to demonstrate the metabolic and body composition benefits of mangoes in individuals with prediabetes.
Simply put, it’s more than the sugar in the food; it’s about the whole food. The sugars naturally found in mangos and other fruits are complemented by fibre and other vitamins and nutrients that offer additional health benefits.
Food with added sugar, such as breakfast cereals, and even low-sugar snack options, may not have the same nutritional value and can even increase diabetes risk.
“The goal is to encourage people to include whole fruits, like mango, as part of healthy eating behaviours and practical dietary strategies for diabetes prevention,” said Basiri.
“Individuals at high risk of diabetes should not only focus on the sugar content of foods, but on how sugars are delivered.”
Basiri and her team split study participants into two groups; one group received a fresh mango daily, while the other group was given a low-sugar granola bar each day.
Over the course of six months, researchers measured participants’ blood glucose levels, their bodily responses to insulin, and their body fat.
At the conclusion of the study, findings revealed that the high-sugar mango (32 grams of sugar) proved more beneficial than a low-sugar granola bar (11 grams of sugar).
The group that consumed the daily mango showed improved blood glucose control, enhanced insulin sensitivity, and reduced body fat.
“Daily Mango Intake Improves Glycemic and Body Composition Outcomes in Adults with Prediabetes: A Randomised Controlled Study” was published in Foods in August 2025.
The National Mango Board, a non-profit organization dedicated to promoting the consumption of mangos, funded this study. The authors declare no other potential conflicts of interest. The funders had no role in the design of the study, the collection, analysis, or interpretation of data, or the decision to publish the results.