If you live with prediabetes or worry about your blood sugar, mango probably sits in your mental “too sweet” category. A new study suggests you might want to move it back onto the menu.
In the first long-term clinical trial of its kind, researchers split adults with prediabetes into two groups. One group ate a fresh mango every day, while the other got a low-sugar granola bar with about a third less sugar. The trial ran for six months, and the team measured blood glucose, insulin response and body fat over time.
The result: mango came out ahead.
Despite having around 32 grams of natural sugar versus 11 grams in the granola bar, the mango group showed:
- Better blood glucose control
- Improved insulin sensitivity
- Reduced body fat
In other words, the “higher-sugar” whole fruit performed better for metabolic health than the “healthier” processed snack.
Why? The researchers point out that it’s not just about grams of sugar — it’s about the package that sugar comes in. Mango delivers fiber, vitamins and plant compounds that slow absorption and support insulin signaling in ways an ultra-processed snack simply can’t.
A few key takeaways:
- This doesn’t make mango a magic diabetes cure, and it doesn’t mean you should eat unlimited fruit.
- It does suggest that, for many people, swapping ultra-processed snacks for whole fruit can actually improve metabolic markers, even when the fruit technically has more sugar.
- The study was funded by the National Mango Board, but the authors reported that the funder did not control study design or data analysis, which is important context when interpreting the results.
If you’re edging toward diabetes, a smarter move than cutting fruit altogether may be this: ditch the bars, keep the mango — and pair it with movement and a balanced plate.
