Many fruits are naturally sweet, and that sweetness alone is enough to make some people steer clear of them—especially if they’re worried about blood sugar. Mangoes are a classic example.
Sure, some varieties are sour, but mangoes are best known for their sweet, tart, tropical flavor. That’s why there’s no shortage of advice telling people to avoid them if they have diabetes—or are at risk of developing it.
But a recent study suggests the opposite. Instead of worsening blood sugar control, eating mango regularly may actually help improve it.
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Mangoes Have More Than Just Sugar
According to the Centers for Disease Control and Prevention (CDC), more than 1 in 3 adults in the United States has prediabetes—meaning blood sugar levels are higher than normal but not yet high enough to qualify as type 2 diabetes.
A study published in the journal Nutrients found that mango consumption may improve blood sugar regulation in people with prediabetes. Researchers followed 24 adults with prediabetes who were assigned to eat either a daily serving of fresh mango or a calorie-matched granola bar for 24 weeks.
Those who ate mangoes had lower fasting blood glucose and improved insulin sensitivity. Insulin sensitivity refers to how effectively the body responds to insulin to move sugar out of the bloodstream and into cells. When insulin sensitivity improves, the body can manage blood sugar more efficiently. The researchers also observed a trend toward lower insulin resistance, suggesting better overall blood sugar handling.
Hemoglobin A1c (HbA1c), a measure of average blood sugar levels over the previous two to three months, remained stable among participants who ate mangoes, while it increased in those who consumed granola bars.
Body composition told a similar story. While the granola bar group saw no meaningful changes, participants who ate mangoes showed a slight reduction in body fat and an increase in fat-free mass.
“It is not just the sugar content that matters, but the overall food context that matters,” said Raede Basiri, co-author of the study and an assistant professor in George Mason University’s Department of Nutrition and Food Studies, in a press release.
While mangoes do contain natural sugars, they also deliver fiber, vitamins, and plant compounds that influence how the body processes those sugars. Processed snacks, even when calorie-matched, often lack these protective elements and may include ingredients that work against metabolic health.
Why Mangoes Don’t Spike Blood Sugar the Same Way
Mangoes are often called the “king of fruits” for their sweetness, with about 15% natural sugar—more than apples or oranges. One cup contains roughly 23 grams of sugar, enough to give pause to anyone watching their blood sugar.
But sugar content alone doesn’t tell the full story.
“Individuals at high risk of diabetes should not only focus on the sugar content of foods, but on how sugars are delivered,” Basiri explained.
Mangoes provide both soluble and insoluble fiber, which slows the absorption of sugar into the bloodstream. This helps prevent sharp spikes in blood glucose and allows insulin to be released in a steadier, more effective way. Fiber also supports satiety, helping people feel full longer—an important factor for weight management.
Lower body fat plays a direct role in improving insulin sensitivity. Excess fat, particularly around the abdomen, releases fatty acids and inflammatory signals that interfere with insulin’s ability to move glucose into cells. Reducing body fat helps reverse that process.
Fiber also feeds beneficial gut microbes. In response, these microbes produce short-chain fatty acids such as butyrate, which have been shown to reduce inflammation and improve insulin signaling—key components of metabolic health.
More Support for Mangoes
Another recent study compared two cups of mango—about 100 calories—with a calorie-matched serving of Italian ice, a frozen dessert. Among adults with overweight or obesity and chronic low-grade inflammation, mango consumption led to a significant reduction in insulin resistance, while Italian ice did not.
Mangoes are also rich in antioxidants, including polyphenols and vitamins A and C. These compounds help neutralize free radicals, reducing oxidative stress and inflammation—both of which play a role in the development of insulin resistance.
“These findings support previous research showing that eating mango does not lead to weight gain,” said Indika Edirisinghe, PhD, professor of food science and nutrition and corresponding author of the study.
“While the exact mechanism is still unknown, improved antioxidant status from mango consumption may help explain the observed benefits for blood glucose control,” she said in a press release.
Being Sweet Isn’t Always Bad
Sugary foods often raise red flags—and for good reason. But not all sweet foods affect the body the same way. Whole fruits like mangoes deliver sugar alongside fiber, antioxidants, and nutrients that change how the body responds to that sugar.
When given the choice, whole foods consistently outperform low-nutrient, store-bought snacks, even when calories or sugar content appear similar on paper.
So go ahead and enjoy that serving of mango. In moderation, of course—but without the guilt.
*All individuals are unique. Your results can and will vary.
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