Daily Mango Consumption Linked to Improved Glucose Control in Prediabetes, Study Finds
Small trial suggests a tropical fruit could support blood sugar management and body composition in adults at risk for type 2 diabetes.
A new 24‑week clinical trial suggests that eating fresh mangoes daily may improve blood sugar control in adults with prediabetes, a condition that affects millions in the United States and often progresses to type 2 diabetes. Participants who consumed 300 grams of mango each day showed a clinically meaningful improvement in fasting blood glucose by the end of the study, while a control group that ate a granola bar with a similar number of calories and far less sugar did not experience the same benefit. The mango group’s fasting glucose declined to 107.0 mg/dL, versus 125.3 mg/dL in the control group, a difference described by researchers as an 18.3 mg/dL improvement by week 24. Beyond glucose, the mango group also saw favorable changes in body composition, including reduced body fat and increased lean mass, suggesting metabolic benefits from a daily serving of a high-sugar fruit when consumed as part of a balanced diet.
Prediabetes affects an estimated 96 million adults and about 8 million children in the United States, a prelude to type 2 diabetes characterized by higher-than-normal blood sugar and insulin resistance. Experts stress that the condition is often asymptomatic and that prevention hinges on sustainable lifestyle changes, including a diet rich in fiber from vegetables, fruits and whole grains and regular physical activity. The new trial challenges the notion that fruit sugar should always be avoided by people at risk for diabetes, highlighting instead the role of the whole fruit’s nutrient package in metabolic health.
The study was conducted by researchers from Florida, Nevada and Virginia and enrolled 24 adults aged 50 to 70 with prediabetes who were screened to exclude existing diabetes, prescribed diets or frequent mango consumption. Participants were randomly assigned to one of two groups for 24 weeks. The mango group consumed 300 grams of fresh mango each day (roughly one whole fruit) containing about 32 grams of sugar and a rich mix of vitamins, minerals and fiber. The control group ate a granola bar with about 11 grams of sugar but a similar caloric load daily. Daily intake was tracked, and researchers collected data at baseline, weeks 6, 12 and 24 on fasting glucose and insulin levels, insulin sensitivity and resistance, as well as body composition metrics such as fat percentage, total body weight, body mass index and waist‑to‑hip ratio.
The most notable findings came from blood sugar measures. By week 24, the mango group’s fasting glucose had dropped to 107.0 mg/dL, while the control group rose to 125.3 mg/dL. That 18.3 mg/dL gap represents a clinically meaningful improvement in glucose regulation for people at risk of progressing to type 2 diabetes. The mango group also demonstrated favorable changes in body composition: body fat percentage declined from around 31% to about 29%, and fat‑free mass increased, suggesting a rise in lean tissue that supports metabolism and glucose disposal. Waist‑to‑hip ratio trends also favored the mango group, a predictor linked to metabolic risk.
Raedeh Basiri, a clinical nutrition researcher involved in the study, cautioned that results depend on more than just sugar content. “It is not just the sugar content that matters, but the overall food context,” Basiri said. “Individuals at high risk of diabetes should not only focus on the sugar content of foods, but on how sugars are delivered.” The researchers emphasized that the benefits observed likely reflect the combination of fiber, vitamins and minerals in whole mangoes, which can slow sugar absorption and support satiety, rather than sugar alone.
The study, published in Foods, represents what Basiri described as the first long‑term clinical trial to demonstrate positive metabolic effects from a tropical fruit with notable natural sugar content in adults at risk for diabetes. The authors note that the sample size is small and that replication in larger, more diverse populations is needed before broad dietary recommendations can be made.
Experts who reviewed the findings say the results are promising but should be interpreted with caution. While the mango group fared better on several metabolic markers, adherence to a daily mango habit in real‑world settings, potential interactions with medications, and individual variability in sugar tolerance warrant further study. Nonetheless, the research contributes to a growing understanding that foods can influence glycemic control in nuanced ways beyond simple calorie or sugar counts.
Preventing prediabetes and its progression continues to hinge on a sustainable, balanced lifestyle. In addition to dietary patterns that emphasize high‑fiber, minimally processed foods, guidelines continue to recommend at least 150 minutes of moderate exercise per week, adequate sleep and stress management. Weight management, regular medical follow‑ups and monitoring of blood glucose remain essential components of risk reduction for type 2 diabetes.