Posted on 09/29/2025 8:37:59 AM PDT by Red Badger
A new study shows that mangoes, despite their high sugar content, may help prevent diabetes more effectively than low-sugar snacks. Credit: Shutterstock A pioneering study by a George Mason University researcher demonstrates the benefits of foods containing natural sugars compared to those with added sugars.
If you were offered two snacks, one with seven grams of sugar and another with more than 30 grams, the healthier pick might seem obvious. But the choice is not always so straightforward. Having less sugar does not automatically make a food better for you.
For the nearly 100 million adults in the United States currently living with prediabetes, the idea of a fruit that could help lower the risk of diabetes might sound unlikely. Tropical fruits typically contain between ten and 50 grams of sugar, with mangoes landing near the upper limit.
On that basis alone, they might appear to be a poor option. Yet research led by clinical nutrition scientist Raedeh Basiri suggests otherwise. Her work shows that mangoes, even with their higher sugar content compared to many low-sugar snacks, may provide protective benefits for people with prediabetes.
“It is not just the sugar content that matters, but the overall food context that matters,” said Basiri, assistant professor in George Mason’s Department of Nutrition and Food Studies. This study is the first long-term clinical trial to demonstrate both metabolic and body composition benefits of mangoes in prediabetes.
Simply put, it’s more than the sugar in the food; it’s about the whole food. The sugars naturally found in mangoes and other fruits are complemented by fiber and other vitamins and nutrients that offer additional health benefits. Food with added sugar, such as breakfast cereals, and even low-sugar snack options, may not have the same nutritional value and can even increase diabetes risk.
Whole Fruits in Diabetes Prevention
“The goal is to encourage people to include whole fruits, like mango, as part of healthy eating behaviors and practical dietary strategies for diabetes prevention,” said Basiri. “Individuals at high risk of diabetes should not only focus on the sugar content of foods, but on how sugars are delivered.”
Basiri and her team split study participants into two groups; one group received a fresh mango daily, while the other group was given a low-sugar granola bar each day. Over six months, researchers measured participants’ blood glucose levels, bodily responses to insulin, and body fat.
At the conclusion of the study, findings revealed that the high-sugar mango (32 grams of sugar) proved more beneficial than a low-sugar granola bar (11 grams of sugar). The group that consumed the daily mango showed improved blood glucose control, enhanced insulin sensitivity, and reduced body fat.
Reference:
“Daily Mango Intake Improves Glycemic and Body Composition Outcomes in Adults with Prediabetes: A Randomized Controlled Study”
by Raedeh Basiri, Kallie Dawkins, Saiful Singar, Lauren T. Ormsbee, Neda S. Akhavan, Robert C. Hickner and Bahram H. Arjmandi, 25 August 2025, Foods.
DOI: 10.3390/foods14172971
This study was funded by the National Mango Board. The authors declare no other potential conflicts of interest. The funders had no role in the design of the study, in the collection, analysis, interpretation of data, or the decision to publish results.
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I cannot stand mangos. I don’t know what it is about them. They taste good, they’re sweet, but I always feel almost queasy after I eat one.
GOOGLE AI:
Mango Allergy
Mango allergy is an immune reaction to proteins in mangoes,
causing various symptoms.
Symptoms:
Oral reactions: Itching, swelling, burning, tingling in the
mouth or throat
Skin reactions: Rash, hives, eczema, contact dermatitis
Respiratory reactions: Wheezing, coughing, difficulty
breathing
Gastrointestinal reactions: Nausea, vomiting, diarrhea
Systemic reactions: Anaphylaxis (a life-threatening allergic
reaction)
Causes:
Proteins in mango flesh, peel, or seed
Cross-reactivity with other fruits or nuts, such as cashew,
pistachio, or latex
Diagnosis:
Skin prick test or patch test
Blood test for mango-specific IgE antibodies
Treatment:
Avoid mangoes and all products containing them
Use antihistamines or corticosteroids for mild symptoms
Carry an epinephrine auto-injector (e.g., EpiPen) for severe
reactions
Consult an allergist for personalized management and follow-
up
Additional Information:
Mango allergy is relatively rare.
People with a history of allergies to other fruits or nuts
may be at higher risk.
Cross-reactivity with poison ivy or poison oak is also
possible.
It’s important to note that mango allergy symptoms can vary
widely in severity. If you experience any symptoms after
consuming mango, seek medical attention promptly.
While living in Colombia I had mangos constantly.
Thank you, but I don’t have any usual allergy symptoms. I’ve only bought them a couple of times, but they just turn me off. I’ll take a couple of bites, then if I try to eat any more than that, it’s as if I can’t force myself to put it in my mouth. It’s weird. I’m never going to try them again. My husband doesn’t care for them, either. We both eat cashews with no problem. Now that you mention latex, mangos have a kind of latex smell about them, too.
Thanks. I’m a type 1 and type 2 diabetic. Something similar was posted a few months back and I’ve been eating mangoes every day since.
When an article start with “A new study shows,” my BS meter engages.
When an article start with “A new study shows,” my BS meter engages.
If you’ve never had a Philippine mango, you’ve not really had a mango. They’re much sweeter, and don’t have the “weird” flavor that the non-Philippine ones have.
Just awesome!
The good news is that you can get the same benefits from blueberries, which are lovable.
I LOVE mangos, but they don’t love me. One mango puts my blood sugar to 400 so I’ve had to cut them from my diet. However, cutting catbs/grains and junkfood leaves me with weight loss and insulin sensitivity.
I love mangos, but it’s hard to find good ones up here in northern Europe.
Side note: I used to like some chocolate, but in the past year or so prices have really gone up. Bought some fresh dates on a whim when shopping for spices at a local “asia market”, and they’re now my go-to sweet treat. Always have a few after my daily swim for some instant energy.
I got receipts, as I always do. You should know better by now, TG:
For example, https://www.youtube.com/watch?v=lV4eckv8bQQ&t=110s
And feel free to click on the ten or so research links he provides.
Apology accepted. Have a great day!
I love mangoes, but they’re a nuisance to cut up. Trader Joe has ice cream bars covered with mango sherbet, which are yummy. I’m underweight so have no worry about calories.
I love dates.
My wife hates them.
Says it’s like eating pine rosin.................
I love dates.
My wife hates them.
Says it’s like eating pine rosin.................
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