Could eating mangoes help lower your risk of diabetes? A new study published in the journal Nutrients suggests that this naturally sweet fruit may improve insulin sensitivity and support better blood sugar management.
Mangoes and Diabetes: A Sweet Solution?
Researchers from the Illinois Institute of Technology examined how fresh mango consumption affects inflammation and insulin resistance—both key factors in diabetes prevention. The study focused on overweight and obese adults with low-grade chronic inflammation, comparing the effects of mango consumption with a calorie-matched portion of Italian ice, a frozen, sweetened dessert similar to sorbet.
The study involved 48 participants aged 20 to 60, who were asked to maintain their normal diet and lifestyle while incorporating two pre-portioned cups of mango daily.
Key Findings: Mangoes and Insulin Sensitivity
Participants who ate mangoes experienced significant reductions in insulin resistance—a major factor in type 2 diabetes development. Additionally, their beta-cell function (the ability of the pancreas to produce and release insulin) improved significantly.
After four weeks, the mango group also showed lower insulin concentrations, while no changes were noted in the control group. These findings highlight the potential of mangoes to support better blood sugar regulation.
The Role of Mangoes in a Balanced Diet
Professor Indika Edirisinghe, the study’s lead researcher, emphasized the importance of insulin sensitivity in diabetes prevention.
“Managing blood glucose isn’t just about monitoring sugar levels—it’s about improving insulin function,” said Edirisinghe. “Our study suggests that adding fresh mangoes to the diet can be a simple, enjoyable way for people who are overweight or obese to support better insulin function and reduce type 2 diabetes risk.”
Registered dietitian Erin Palinski-Wade, author of 2-Day Diabetes Diet, also weighed in on the study’s findings, noting that while mangoes are a great addition to a diabetes-friendly diet, they are not the only beneficial food.
“Mangoes, along with almonds, avocados, and berries, offer protective benefits for blood sugar control,” Palinski-Wade said in an interview with Fox News Digital.
While mangoes are nutrient-dense and rich in fiber, they are still a natural source of carbohydrates. To balance blood sugar, Palinski-Wade recommends pairing mangoes with lean protein and healthy fats to minimize glucose spikes.
Mangoes vs. Sugary Treats: A Healthier Choice
Despite consuming the same caloric intake as the control group, participants who ate mangoes maintained stable body composition, while the Italian ice group saw a slight but significant weight gain.
Although markers of inflammation and glucose levels remained unchanged between the two groups, the researchers concluded that mangoes are a heart-healthy alternative to processed sweet treats.
“The improvement in insulin sensitivity without changes in body weight is significant,” said Edirisinghe. “This challenges misconceptions about mangoes’ natural sugar content and its impact on obesity and diabetes.”
Do Mangoes Cause Blood Sugar Spikes?
Naturally occurring sugars in mangoes come with beneficial fiber and antioxidants, which means they have less impact on blood sugar levels compared to processed sugars.
“However, mangoes are still a carbohydrate source and can raise blood sugar levels if consumed in excess,” cautioned Palinski-Wade. “If you’re adding mangoes for their blood-sugar benefits, space out your intake throughout the day.”
Final Thoughts: Should You Eat More Mangoes?
While more research is needed to fully understand mangoes’ effects on diabetes prevention, this study reinforces that whole fruits like mango should not be off-limits for people with diabetes. Incorporating mango into a balanced diet can be an effective way to satisfy sweet cravings while improving insulin sensitivity and reducing added sugar intake.
The study was funded by the National Mango Board, but according to researchers, the organization had no influence over the findings or conclusions.
