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 MANGOS HELP MANAGE DIABETES




A new study out of George Mason University found that eating one mango every day led to better blood sugar control and less body fat compared to supposedly “healthier” low-sugar snacks.

Nutrition researcher Raedeh Basiri and her team conducted a six-month clinical trial, dividing volunteers with prediabetes into two groups: one group snacked on a fresh mango daily. At the same time, the other reached for a low-sugar granola bar. At the end of the study, those in the mango group weren’t just enjoying a sweet treat—they had improved their blood glucose, increased their insulin sensitivity, and trimmed down their body fat. The granola bar group? Not so much.

What’s going on here? It turns out that sugar isn’t just sugar—at least, not when it comes in a whole food package. Mangos, like other fruits, deliver their natural sugars alongside fiber, vitamins, and nutrients. That combination seems to make all the difference, helping the body process sugar more effectively and offering up benefits you won’t find in snacks with added or refined sugars—even if they’re “low” on the sugar scale.

Basiri puts it: “It is not just the sugar content that matters, but the overall food context.” In other words: don’t just count grams. Think about where your sugar is coming from, and what else you’re getting along with it.

So, what does this mean for you? If you’re at risk for diabetes—or want to make smarter choices—try adding more whole fruits like mangos into your routine. Don’t get hung up on sugar alone; focus on eating foods in their most natural state, packed with the nutrients your body needs. Swap out that processed snack for something fresh and real. Your blood sugar—and your waistline—might thank you.

Ready to make a change? Next time you’re reaching for a snack, go for a piece of fruit. Small, practical shifts like this can add up to significant improvements in your health.

This research was published in Foods (August 2025) and supported by the National Mango Board. The funders did not influence the study.

About the researcher: Raedeh Basiri, a registered dietitian and assistant professor at George Mason University’s College of Public Health, specializes in utilizing technology and big data to develop more effective methods for preventing and managing chronic diseases, such as diabetes. Her work focuses on practical solutions, rigorous science, and helping people build healthier lives—one wise choice at a time.

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