A fruit that is sweet and can also control blood sugar levels. Study claims it can lower diabetes risk

It may sound surprising, but research suggests that eating mangoes—a fruit known for its natural sweetness—can actually help manage blood sugar levels. A study conducted by researchers at George Mason University revealed that individuals who consumed mango daily had better blood sugar control and reduced body fat compared to those who opted for low-sugar snacks. The study’s findings, published in Foods in August 2025 under the title “Daily Mango Intake Improves Glycemic and Body Composition Outcomes in Adults with Prediabetes: A Randomized Controlled Study,” emphasize that the nutritional context of sugar within whole foods plays a more crucial role than the sugar content alone.

The Science Behind Mango’s Benefits

In an interview with Science Daily, Raedeh Basiri, Assistant Professor in George Mason’s Department of Nutrition and Food Studies, explained that it’s not simply about how much sugar food contains, but about the overall nutritional makeup. Mangoes, for instance, offer a unique balance—while they contain natural sugars, these are accompanied by fiber, antioxidants, and essential vitamins. This combination helps slow sugar absorption, keeping blood glucose levels stable.

In contrast, foods that contain added sugars—such as processed cereals or packaged low-sugar snacks—lack this natural balance and can actually heighten the risk of developing diabetes. The fiber in mangoes supports digestion and promotes satiety, helping control appetite and preventing overeating, which further aids weight management.

Glycemic Index and Safe Consumption Tips

Mangoes fall within a moderate range on the glycemic index (GI), scoring between 51 and 56, a range comparable to orange juice. According to the American Diabetes Association (ADA), this places mangoes in the low-to-medium GI category, making them suitable for moderate consumption. The ADA recommends choosing fruits that are fresh, frozen, or canned without added sugars.

A typical serving of fruit should provide around 15 grams of carbohydrates, which roughly equals two-thirds of a cup of mango. The ADA also notes that fresh fruit tends to be more satisfying than dried varieties, as the portion size of dried fruit is smaller and can lead to excessive intake of sugars.

Additional Health Perks

Beyond controlling blood sugar, mangoes may also improve cholesterol levels. A study published in the British Journal of Nutrition in 2011 observed that mice fed a high-fat diet supplemented with freeze-dried mango exhibited lower body fat, reduced cholesterol, and improved glucose levels compared to those treated with lipid- or sugar-lowering drugs like fenofibrate and rosiglitazone.

The research underscores that incorporating whole fruits like mangoes into one’s diet not only satisfies sweet cravings naturally but also supports metabolic health, making this tropical fruit a surprisingly smart choice for balanced living.

Signs Of High Blood Sugar

As per a Cleveland Clinic report, early signs of high blood sugar, also known as hyperglycemia, often appear gradually and may include excessive thirst or hunger, frequent urination, headaches, and blurred vision. These symptoms occur as the body struggles to manage rising glucose levels. If left unchecked for a longer period, chronic hyperglycemia can lead to more serious issues such as persistent fatigue, unexplained weight loss, recurring vaginal yeast or skin infections, and slow-healing cuts or sores. Recognizing these warning signals early is crucial, as timely lifestyle changes and medical intervention can help prevent severe complications like nerve damage or diabetes-related disorders.

How To Keep Blood Sugar In Check?

To maintain healthy blood sugar levels, focus on a balanced diet rich in fiber, whole grains, lean proteins, and non-starchy vegetables. Limit refined sugars, processed foods, and sweetened beverages. Eat smaller, regular meals to prevent spikes and dips in glucose. Stay active with at least 30 minutes of daily exercise, such as brisk walking or yoga. Manage stress through meditation or deep breathing, as stress hormones can raise blood sugar. Get enough sleep and stay hydrated. Regularly monitor blood glucose levels, and follow your doctor’s advice to keep your sugar within a healthy range.

Long-Term Effects Of Unchecked Blood Sugar

According to Mayo Clinic, uncontrolled diabetes can cause a range of serious health complications. The longer blood sugar remains poorly managed, the higher the chances of lasting damage to vital organs. Even prediabetes can progress to type 2 diabetes if left untreated, eventually leading to disabling or life-threatening outcomes.

Heart and Nerve Damage

Diabetes significantly raises the risk of cardiovascular diseases such as coronary artery disease, stroke, and atherosclerosis. High blood sugar levels can also harm the tiny blood vessels that supply the nerves, resulting in diabetic neuropathy. This condition often causes tingling, burning sensations, or numbness in the hands and feet and can progress upward. It may also affect digestion, leading to nausea, constipation, or diarrhea, and in men, can cause erectile dysfunction.

Organ and Sensory Complications

Persistent high glucose levels can damage the kidneys’ filtering system, leading to diabetic nephropathy. Similarly, the eyes’ blood vessels may be affected, increasing the risk of vision loss or blindness. Poor circulation and nerve injury can also cause severe foot infections.

Other Effects

Diabetes heightens vulnerability to skin and gum infections, hearing problems, and cognitive decline, including Alzheimer’s disease. Depression is also more common, particularly among those with long-standing diabetes.