This surprising sweet fruit can help you keep your blood sugar in check

Did you know? Eating mangoes daily may help control blood sugar and reduce body fat (Image: Pexels)

The king of fruits, Mango, is often avoided by people monitoring blood sugar due to its natural sweetness. But new research shows surprising results that suggest that it can offer various health benefits when consumed in moderation.

According to a George Mason University study that was published in Foods in August 2025, eating mangoes every day helped adults with prediabetes control their blood sugar levels and lose body fat.

The results of the study, titled "Daily Mango Intake Improves Glycaemic and Body Composition Outcomes in Adults with Prediabetes: A Randomised Controlled Study," which was published in Foods in August 2025, highlight that the nutritional context of sugar in whole foods is more important than the sugar content alone.

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Talking to Science Daily, Raedeh Basiri, Assistant Professor in George Mason’s Department of Nutrition and Food Studies, explained that mangoes offer a unique balance of natural sugar and fibre, antioxidants and essential vitamins that help slow down the sugar absorption and keeps glucose levels stable.

This highlights that the type of sugar in whole fruits, like mangoes, interacts with fibre, vitamins, and antioxidants to slow down sugar absorption, reducing sudden spikes in blood glucose.

Participants who ate mangoes every day showed improved blood sugar control and reduced body fat compared to those who ate low-sugar snacks instead.

One key factor that makes mangoes suitable for a blood sugar-conscious diet is their moderate glycemic index (GI). Mongoes usually fall within a moderate range on the glycemic index (GI). It scores between 51 and 56 on the GI scale, similar to orange juice.

The American Diabetes Association (ADA) suggests one should consume fruits with low to medium GI in moderation.

As per the ADA guideline, any fruit should provide around 15 grams of carbohydrates which is about two-thirds of mangoes. The health organisation also notes that fresh fruits are better option than the dried varieties as the portion size reduced in dried and can lead to excess intake of sugar.

A study published in the British Journal of Nutrition in 2011 also observed that mice fed with a high-fat diet along with freeze-dried mango showed reduced lower body fat , reduced cholesterol and improved glucose levels compare to those treated with lipid or sugar lowering drugs.

For people with diabetes or prediabetes, it is still important to consult a healthcare provider before making significant dietary changes. However, this study demonstrates that it is possible to savour the natural sweetness of mangoes while promoting blood sugar control for those who desire to do so.

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The study confirms that whole fruits, such as mangoes, can promote metabolic health in addition to sating sweet cravings.

FAQs on Health Benefits of Mangoes:

1. Can mangoes help with blood sugar control?

Yes, research indicates that mangoes can help adults with prediabetes control their blood sugar levels when consumed in moderation.

2. Are mangoes suitable for a blood sugar-conscious diet?

Mangoes have a moderate glycemic index, making them suitable for a blood sugar-conscious diet when eaten in moderation.

3. Do mangoes have other health benefits?

Mangoes offer a unique balance of natural sugar, fibre, antioxidants, and essential vitamins that contribute to overall metabolic health.

4. Should people with diabetes or prediabetes consume mangoes?

Individuals with diabetes or prediabetes should consult a healthcare provider before making significant dietary changes, but studies suggest they can enjoy mangoes while promoting blood sugar control.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.