This tropical fruit may lower diabetes risk better than granola bars, says study

New research shows mango may lower diabetes risk more effectively than granola bars, thanks to its natural fiber and nutrients.(Image: Pexels)

Sugar has always been considered the villain lurking in every snack. But what if we’ve been looking at it all wrong? A recent  study has found that mangoes, the juicy, sugar-rich tropical fruit, could actually lower your risk of diabetes. Forget everything you thought you knew about sugar and fruit. It’s not just about grams and glycaemic indexes,it’s about what else comes with that sweetness.

For anyone on the cusp of diabetes, sugar is often seen as an enemy. The logic being, eat less sugar, keep blood glucose low. However, the latest findings from George Mason University tell a more nuanced tale. Clinical nutrition researcher Dr Raedeh Basiri led a six-month trial comparing two daily snacks—one group ate a fresh mango (a whopping 32g of natural sugar), the other a low-sugar granola bar (11g).

The result? The mango group didn’t just hold steady—they improved. Participants who indulged in mangodaily showed better blood glucose control, improved insulin sensitivity, and even reduced body fat. However, the low-sugar bar did not show much.

Dr Basiri’s study is a stark reminder that natural sugars, especially when delivered in their original, unprocessed packages, aren’t the same as added sugars in processed snacks. Mangoes are loaded with fibre, antioxidants, vitamins, and compounds that slow sugar absorption and reduce inflammation. “The focus shouldn’t just be on sugar content,” says Basiri. “It’s how that sugar is delivered in the food matrix.” In other words, it’s not just the sugar count—but what it comes with.

• Natural sugar comes with fibre: Mangoes are packed with fibre that slows down sugar absorption—helping to prevent blood sugar spikes, unlike refined snack bars.

• Improves insulin sensitivity: The trial found that mango eaters responded better to insulin, which is crucial in preventing the progression to type 2 diabetes.

• Reduces body fat: Over six months, participants who ate mango daily had less body fat—not what you'd expect from a 30g+ sugar snack.

• Rich in nutrients beyond sugar: Mangoes offer vitamins A, C, and antioxidants—compounds that can reduce inflammation and support metabolic health.

• Whole foods trump processed snacks: Granola bars often come with additives and lack the full-spectrum benefits of whole fruits like mangoes.

For those dealing with  prediabetes, it might be time to stop fearing fruit. As Dr Basiri’s told Moneycontrol, the bigger picture of what’s in your food matters far more than a sugar label. So next summer, when you're reaching for a snack, don’t dismiss that ripe mango. It might just be the sweetest way to stay healthy.

Yes, according to recent studies, mangoes can help improve blood glucose control and insulin sensitivity.

The natural sugar in mangoes comes with fibre, vitamins, and antioxidants that slow sugar absorption and reduce inflammation, unlike added sugars in processed snacks.

Yes, a six-month trial showed that participants who ate mango daily had reduced body fat.

Mangoes offer vitamins A, C, and antioxidants, which can support metabolic health and reduce inflammation.

Mangoes provide a range of health benefits due to their fibre, vitamins, and antioxidants, whereas low-sugar bars often lack these full-spectrum benefits and may contain additives.