Mango Consumption Linked to Improved Metabolic Health and Diabetes Prevention: Study - Video

Do you also think grabbing a low-sugar snack bar is always the healthier choice? Hold on before you open that packet, because new research says otherwise. A randomized controlled trial led by clinical nutrition researcher Raedeh Basiri, published in Foods, showed that whole fruits—even those naturally high in sugar like mango—may actually improve health outcomes for people at risk of diabetes.

Globally, over 500 million adults live with prediabetes, a condition where blood sugar levels are higher than normal but not yet in the diabetes range. To test how different foods affect this group, researchers designed the first long-term clinical trial comparing mangoes to low-sugar snacks.

Participants with prediabetes were randomly assigned to two groups: one group ate a fresh mango daily (about 32 grams of natural sugar), while the other consumed a low-sugar granola bar each day (around 11 grams of sugar). Over six months, scientists carefully tracked participants’ fasting glucose levels, insulin sensitivity, and body composition, using standard metabolic tests and body fat measurements.

The results were striking. Despite having nearly three times more sugar, daily mango consumption improved insulin sensitivity and blood glucose regulation. Even more surprisingly, the mango group showed a reduction in body fat compared to those who ate the low-sugar granola bar.

These findings challenge the common belief that all sugars are equally harmful. Researchers emphasized that it’s not just the amount of sugar, but how it is delivered. In whole fruits like mango, natural sugars are paired with fiber, vitamins, and bioactive compounds that processed snacks lack—making them a safer, and even protective, option against diabetes.

Reference: Basiri, R., et al. (2025). Daily Mango Intake Improves Glycemic and Body Composition Outcomes in Adults with Prediabetes: A Randomized Controlled Study. Foods. doi.org/10.3390/foods14172971