Fresh mangos may be the perfect addition to your diet if you’re looking for a sweet treat that also supports cardiometabolic health. A new study published in Nutrients found that eating the tropical fruit every day may help improve insulin sensitivity and manage blood sugar levels, without additional weight gain.
“Our study suggests that adding fresh mangos to the diet can be a simple, enjoyable way for people who are overweight or have obesity to support better insulin function and reduce type 2 diabetes risk,” study co-author Indika Edirisinghe, PhD, professor of food science and nutrition at the Illinois Institute of Technology said in a news release.
The study, funded by the National Mango Board, involved 48 adult men ages 20-60 who had overweight or obesity and chronic low-grade inflammation.
The men were split into two groups: those who ate two cups of mango (about 100 calories worth) each day for four weeks, and those who ate a similar caloric amount of mango-flavored Italian ice. Participants also took an oral glucose tolerance test (OGTT) before the trial started and after it ended.
At the end of the trial, researchers noted several improvements in markers of metabolic health in the men who ate fresh mango:
- Lower fasting insulin concentrations
- Improved insulin resistance
- Better glucose concentration management
Also notable: Despite eating similar amounts of calories, the mango group’s body composition and weight remained stable, but those who ate Italian ice gained a “slight but significant” amount of body weight.
“The improvement in insulin sensitivity in the mango group, without changes in body weight, is noteworthy [and] counters misconceptions about mangos’ natural sugar content and impact on obesity and diabetes,” Edirisinghe said in a news release.
“These findings support previous research showing that eating mango does not lead to weight gain,” added Edirisinghe, “and while the exact mechanism is still unknown, the role of improved antioxidant status from mango consumption may be the mediating factor on blood glucose control.”
Mango is naturally sweet, and “the sweetness of mango has raised questions about sugar content and weight gain in people with insulin resistance,” said Edirisinghe.
But the new study—along with previous research—reiterates that worries of weight gain with mango consumption aren’t substantiated. “People with insulin resistance do not need to be cautious when selecting mangos as fruit to eat regularly,” said Edirisinghe.
Quite the opposite: Researchers believe the fiber, antioxidants, and polyphenols—especially a compound called mangiferin—present in mangos could help blunt blood sugar spikes and improve how cells respond to insulin.
“Fiber slows down digestion and reduces the rapid absorption of sugar into the cell,” Adiana Castro, RDN, microbiome dietitian and owner of Compass Nutrition, told Health. “This can help regulate blood sugar levels.”
The fruit also contains vitamins A and C, as well as potassium and magnesium—nutrients that support overall metabolic health.
While the study is small and more research is needed, experts say mango is a healthy addition to a balanced diet, thanks to its rich nutritional profile of vitamins, antioxidants, and fiber.
“The positive effects seen when mangos were regularly eaten may not have been observed just because they’re a fresh fruit; it’s because of the special mix of nutrients they have,” said Tony Castillo, RD, owner of Nutrition for Performance.
That said, eating two full cups of mango each day may not be sustainable for many people. Instead, it’s best to pair mangos or alternate them with a variety of fruits, vegetables, lean proteins, and whole grains.
