A pioneering examine by a George Mason College researcher demonstrates the advantages of meals containing pure sugars in comparison with these with added sugars.
For those who had been supplied two snacks, one with seven grams of sugar and one other with greater than 30 grams, the more healthy choose might sound apparent. However the alternative just isn’t all the time so easy. Having much less sugar doesn’t robotically make a meals higher for you.
For the practically 100 million adults in the US at present dwelling with prediabetes, the thought of a fruit that would assist decrease the danger of diabetes may sound unlikely. Tropical fruits usually comprise between ten and 50 grams of sugar, with mangoes touchdown close to the higher restrict.
On that foundation alone, they may look like a poor possibility. But analysis led by medical vitamin scientist Raedeh Basiri suggests in any other case. Her work reveals that mangoes, even with their larger sugar content material in comparison with many low-sugar snacks, could present protecting advantages for folks with prediabetes.
“It isn’t simply the sugar content material that issues, however the total meals context that issues,” mentioned Basiri, assistant professor in George Mason’s Division of Vitamin and Meals Research. This examine is the primary long-term medical trial to show each metabolic and physique composition advantages of mangoes in prediabetes.
Merely put, it’s greater than the sugar within the meals; it’s about the entire meals. The sugars naturally present in mangoes and different fruits are complemented by fiber and different nutritional vitamins and vitamins that supply further well being advantages. Meals with added sugar, equivalent to breakfast cereals, and even low-sugar snack choices, could not have the identical dietary worth and may even improve diabetes threat.
Entire Fruits in Diabetes Prevention
“The objective is to encourage folks to incorporate entire fruits, like mango, as a part of wholesome consuming behaviors and sensible dietary methods for diabetes prevention,” mentioned Basiri. “People at excessive threat of diabetes mustn’t solely deal with the sugar content material of meals, however on how sugars are delivered.”
Basiri and her crew cut up examine individuals into two teams; one group acquired a recent mango each day, whereas the opposite group was given a low-sugar granola bar every day. Over six months, researchers measured individuals’ blood glucose ranges, 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.
Never miss a breakthrough: Join the SciTechDaily newsletter.
