A recent study suggests that mangoes, despite their natural sugar content, may help reduce risk factors for type 2 diabetes more effectively than low-sugar granola bars. The benefits are likely due to mangoes being a whole food rich in fiber, vitamins, and nutrients.
The study, conducted at Florida State University and funded by the National Mango Board, involved two dozen participants aged 50 to 70, none of whom had been diagnosed with diabetes at the start. Participants were divided into two groups: one received a fresh mango daily containing 32 grams of sugar, while the other received a calorically similar low-sugar granola bar with 11 grams of sugar.
Over a 24-week period, researchers tracked blood glucose levels, insulin sensitivity, and body fat. Of the 23 participants who completed the study, the mango group showed improved blood glucose control, enhanced insulin sensitivity, and reduced body fat.
These improvements suggest a lower risk for developing type 2 diabetes.
The study emphasizes that whole fruits like mangoes are nutritionally superior to processed snacks, as they contain fiber and phytonutrients that slow carbohydrate absorption, support gut health, and reduce post-meal glucose spikes.
Researchers caution that while mangoes can be a healthy part of the diet, no single food can prevent type 2 diabetes on its own.
Maintaining a balanced diet and regular physical activity remains the most effective approach.
The study also notes limitations, including a small sample size, limited diversity among participants, and reliance on self-reported dietary adherence, which may affect the generalizability of the results.
