If offered with two snacks, one containing seven grams of sugar and one other with over 30 grams of sugar, selecting the more healthy possibility needs to be a no brainer, right? Nicely, possibly not. Much less sugar is just not routinely more healthy.
For the practically 100 million adults in america who’re at present residing with prediabetes, a tropical fruit that may scale back the chance of diabetes sounds too good to be true. Tropical fruits include wherever between ten to 50 grams of sugar, with mangos on the excessive finish of the spectrum, making them appear a poor snack selection based mostly on that alone. However analysis by medical vitamin researcher Raedeh Basiri signifies that mangos, regardless of having extra sugar than many low-sugar snacks, could provide protecting elements for adults with prediabetes.
“It’s not simply the sugar content material that issues, however the total meals context that issues,” stated Basiri, assistant professor in George Mason’s Division of Diet and Meals Research. This examine is the primary long-term medical trial to exhibit each metabolic and physique composition advantages of mangoes in prediabetes.
Merely put, it is greater than the sugar within the meals; it is about the entire meals. The sugars naturally present in mangos, and different fruits, are complemented by fiber and different nutritional vitamins and vitamins that provide further well being advantages. Meals with added sugar, similar to breakfast cereals, and even low-sugar snack choices, could not have the identical dietary worth and might even improve diabetes threat.
“The aim is to encourage individuals to incorporate entire fruits, like mango, as a part of wholesome consuming behaviors and sensible dietary methods for diabetes prevention,” stated 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 break up examine contributors into two teams; one group acquired a recent mango day by day, whereas the opposite group was given a low-sugar granola bar every day. Over six months, researchers measured contributors’ blood glucose ranges, bodily responses to insulin, and physique fats.
On the conclusion of the examine, findings revealed that the high-sugar mango (32 grams of sugar) proved extra helpful than a low-sugar granola bar (11 grams of sugar). The group that consumed the day by day mango confirmed improved blood glucose management, enhanced insulin sensitivity, and lowered physique fats.
“Day by day Mango Consumption Improves Glycemic and Physique Composition Outcomes in Adults with Prediabetes: A Randomized Managed Examine” was revealed in Meals in August 2025.
This examine was funded by the Nationwide Mango Board. The authors declare no different potential conflicts of curiosity. The funders had no function within the design of the examine, within the assortment, evaluation, interpretation of information, or the choice to publish outcomes.
In regards to the researcher
Raedeh Basiri is a registered dietitian and an assistant professor within the Division of Diet and Meals Research at George Mason’s Faculty of Public Well being. Basiri is a medical vitamin researcher specializing in personalised vitamin remedy and the usage of rising applied sciences, similar to steady glucose monitoring, to enhance outcomes in people with prediabetes, diabetes, and metabolic syndrome. Her work combines randomized managed trials and large-scale information evaluation to research how entire meals and dietary patterns affect insulin resistance, glycemic management, sleep, and each psychological and intestine well being. Basiri takes a rigorous, interdisciplinary strategy and is deeply dedicated to continual illness prevention, collaborative analysis, and mentoring future professionals.
