New research suggests that eating fresh mangoes could help improve blood sugar control and reduce the risk of type 2 diabetes in people who are overweight or obese.
A study published in Nutrients found that eating two cups of mango daily (about 100 calories) lowered insulin levels and improved how the body responds to insulin. Since diabetes and heart health are closely connected, these findings highlight how simple dietary changes can support better overall health.
The study was conducted at the Illinois Institute of Technology with 48 adults aged 20–60. Researchers compared the effects of eating fresh mangoes to eating a calorie-matched sweet dessert, Italian ices (a frozen, sugary treat similar to sorbet).
All participants were overweight or obese and had low-grade chronic inflammation, which is a risk factor for diabetes and heart disease.
Key Findings
After four weeks, people who ate mangoes had:
- Lower insulin resistance, meaning their bodies used insulin more effectively. This was measured using the Homeostasis Model Assessment of Insulin Resistance (HOMA-IR).
- Better pancreatic function, meaning their pancreas produced and released insulin more efficiently to control blood sugar. This was measured by the disposition index (DI), a key marker of blood sugar regulation.
- Lower insulin levels after eating sugar, as shown by an oral glucose tolerance test (OGTT). In contrast, the control group (who ate Italian ices) saw no changes in insulin levels.
One surprising result was that body weight remained stable in the mango group, while the control group gained a small but significant amount of weight, even though both groups ate foods with similar calorie counts.
Despite the improvements in insulin sensitivity, there were no significant differences between the two groups in markers of inflammation (IL-6, TNFα, hs-CRP), cholesterol levels (total cholesterol, LDL, HDL), triglycerides, or fasting blood sugar. This suggests that while mangoes may help with insulin function, they do not directly affect inflammation or cholesterol levels in the short term.
Why This Matters
Managing blood sugar isn’t just about checking glucose levels—it’s also about how well the body uses insulin.
“Our study suggests that adding fresh mangoes to the diet can be a simple and enjoyable way for people with obesity or overweight to improve insulin function and lower their diabetes risk,” explains Dr. Indika Edirisinghe, a food science and nutrition expert involved in the study.
Some people worry that mangoes contain too much natural sugar, but these findings challenge that idea. “The improvement in insulin sensitivity without weight gain is important,” says Edirisinghe.
“It counters the misconception that eating mangoes could contribute to obesity or diabetes.” While researchers don’t yet fully understand why mangoes have this effect, one theory is that their antioxidants may play a role in blood sugar control.
Study Details
Participants in the study:
- Had a BMI of 25 or higher (considered overweight or obese).
- Had slightly high blood sugar levels (between 100 and 126 mg/dL).
- Had markers of low-grade inflammation but were otherwise healthy.
People were excluded if they followed a vegan diet, took certain supplements (like multivitamins or polyphenols), or had other metabolic conditions.
The mangoes used in the study were a mix of Kent and Keitt varieties. Beyond eating mangoes or the control food, participants were asked to maintain their usual diet and lifestyle. To ensure they followed the study instructions, researchers monitored their diet through food records and held five in-person check-ins.
Strengths and Limitations
One strength of the study was its randomized, controlled design, which is considered a reliable way to test how a food affects health. The study also took place in real-world conditions, allowing participants to eat as they normally would. Researchers measured both fasting and post-meal blood sugar responses, giving a clearer picture of insulin function.
However, there were some limitations. The study took place during the COVID-19 pandemic, which may have affected participants’ inflammation levels. Also, researchers did not measure how mangoes were broken down in the body (mango metabolites), which could have provided more insight into why they improved insulin sensitivity.
Final Thoughts
This study supports the idea that fresh mangoes can be a healthy, natural way to support insulin function, without causing weight gain. While more research is needed to fully understand the effects, these findings reinforce the benefits of including fresh fruit in a balanced diet.
If you care about diabetes, please read studies about 5 vitamins that may prevent complication in diabetes, and how to manage high blood pressure and diabetes with healthy foods.
For more health information, please see recent studies about vitamin D and type2 diabetes, and to people with type 2 diabetes, some fruits are better than others.
The research findings can be found in Nutrients.
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