If introduced with two snacks, one containing seven grams of sugar and one other with over 30 grams of sugar, selecting the more healthy possibility needs to be a no brainer, right? Nicely, possibly not. Much less sugar isn’t mechanically more healthy.
For the practically 100 million adults in the USA who’re at the moment dwelling with prediabetes, a tropical fruit that may scale back the chance of diabetes sounds too good to be true. Tropical fruits comprise wherever between ten to 50 grams of sugar, with mangos on the excessive finish of the spectrum, making them appear a poor snack alternative primarily based on that alone. However analysis by medical diet researcher Raedeh Basiri signifies that mangos, regardless of having extra sugar than many low-sugar snacks, might provide protecting components for adults with prediabetes.
“It isn’t simply the sugar content material that issues, however the general meals context that issues,” mentioned Basiri, assistant professor in George Mason’s Division of Diet and Meals Research. This examine is the primary long-term medical trial to display each metabolic and physique composition advantages of mangoes in prediabetes.
Merely put, it is greater than the sugar within the meals; it is about the entire meals. The sugars naturally present in mangos, and different fruits, are complemented by fiber and different nutritional vitamins and vitamins that provide extra well being advantages. Meals with added sugar, corresponding to breakfast cereals, and even low-sugar snack choices, might not have the identical dietary worth and might even enhance diabetes danger.
“The purpose is to encourage individuals to incorporate complete fruits, like mango, as a part of wholesome consuming behaviors and sensible dietary methods for diabetes prevention,” mentioned Basiri. “People at excessive danger of diabetes shouldn’t solely concentrate on the sugar content material of meals, however on how sugars are delivered.”
Basiri and her staff cut up examine members into two teams; one group obtained a recent mango every day, whereas the opposite group was given a low-sugar granola bar every day. Over six months, researchers measured members’ blood glucose ranges, bodily responses to insulin, and physique fats.
On the conclusion of the examine, findings revealed that the high-sugar mango (32 grams of sugar) proved extra helpful than a low-sugar granola bar (11 grams of sugar). The group that consumed the every day mango confirmed improved blood glucose management, enhanced insulin sensitivity, and lowered physique fats.
“Day by day Mango Consumption Improves Glycemic and Physique Composition Outcomes in Adults with Prediabetes: A Randomized Managed Examine” was revealed in Meals in August 2025.
This examine was funded by the Nationwide Mango Board. The authors declare no different potential conflicts of curiosity. The funders had no position within the design of the examine, within the assortment, evaluation, interpretation of information, or the choice to publish outcomes.
Concerning the researcher
Raedeh Basiri is a registered dietitian and an assistant professor within the Division of Diet and Meals Research at George Mason’s Faculty of Public Well being. Basiri is a medical diet researcher specializing in personalised diet remedy and using rising applied sciences, corresponding to steady glucose monitoring, to enhance outcomes in people with prediabetes, diabetes, and metabolic syndrome. Her work combines randomized managed trials and large-scale knowledge evaluation to research how complete meals and dietary patterns affect insulin resistance, glycemic management, sleep, and each psychological and intestine well being. Basiri takes a rigorous, interdisciplinary strategy and is deeply dedicated to power illness prevention, collaborative analysis, and mentoring future professionals.
