For people watching their sugar intake, fruit can seem off-limits, especially tropical options like mango, which is among the highest-sugar fruits. But new research suggests that looking only at sugar grams may miss the bigger picture.
In a randomized controlled trial published in Foods, researchers at George Mason University compared the effects of eating a daily mango (about 32 grams of sugar) with a low-sugar granola bar (about 11 grams of sugar) in adults with prediabetes. Over six months, the mango group showed improved blood glucose control, better insulin sensitivity and reduced body fat, while the granola bar group did not.
“It is not just the sugar content that matters, but the overall food context that matters,” said study lead Raedeh Basiri, Ph.D., R.D., a clinical nutrition researcher at George Mason.
She explained that natural sugars in fruit come packaged with fiber, vitamins and bioactive compounds that may support metabolic health, benefits missing from processed snacks with added sugars.
The results add to a growing body of evidence suggesting that whole fruits, even those with higher natural sugar content, can play a protective role in diabetes prevention. Nearly 100 million adults in the U.S. live with prediabetes, and finding simple, realistic dietary strategies could make a meaningful difference.
Still, researchers caution that no single fruit is a cure-all. Mangoes can be a healthy part of balanced eating, but overall diet quality, activity and lifestyle remain key factors in reducing diabetes risk.
This research was funded by the National Mango Board.