A new study conducted at Florida State University found that daily consumption of fresh mango may improve blood sugar levels and lead to positive changes in body composition among people with prediabetes. This, despite the fact that mango is a sweet fruit that contains a high amount of natural sugar.
Over a period of 24 weeks, 23 adults aged 50 to 70 with indicators of prediabetes consumed either 300 grams of fresh mango or a granola snack containing the same number of calories every day. At the end of the period, a significant decrease in fasting blood sugar levels was measured among the mango consumers, while in the granola group, there was actually an increase in long-term blood sugar levels (HbA1c).
A particularly interesting finding was that the sugar content of the mango portion was almost three times higher than that of the granola snack—about 32 grams of natural sugar compared to 11 grams of added sugar—yet, despite this, the mango produced better metabolic results. The researchers’ conclusion: Not all sugars affect the body in the same way.
In addition to the effect on blood sugar levels, participants who ate mango also achieved an increase in lean body mass (which includes muscles, bones, and internal tissues) along with a decrease in body fat percentage. In contrast, the control group showed a trend of increase in body mass index and in the waist-to-hip ratio—indices that indicate a higher risk of developing type 2 diabetes. The researchers note that an increase in muscle mass is consistently associated with a decrease in insulin resistance and an improvement in the body’s glucose function.
The study sought to examine what the researchers call the “Whole-Fruit Matrix Effect”—that is, the combined effect of dietary fiber, vitamins, and active components found in the whole fruit as it is, without processing. According to them, the importance lies not only in the amount of sugar but also in how it is “presented” to the body as part of a natural and whole food.
While previous studies on mango have yielded mixed results, most were shorter in duration. The current study, which lasted six months, is considered the longest conducted so far in this field and is based on strict conditions isolating the effect of mango as the main variable. Both groups continued their usual diet and physical activity routines and did not receive additional dietary instructions.
It is important to note that funding for the study came from the National Mango Board in the U.S., but the organization was not involved in the study design, data collection, or analysis. The researchers accounted for differences between the groups (such as race, gender, and ethnicity) through statistical adjustment, as is customary in clinical studies.
The main conclusion of the study challenges the common dietary recommendations of recent years. Instead of fearing fruits because of their sugar content, it may actually be advisable to encourage the inclusion of whole fruits like mango in the daily diet—especially as a substitute for processed foods containing added sugars. For millions of people with prediabetes, this may be a simple and practical way to reduce the risk of developing type 2 diabetes—without giving up sweetness.