A recent study highlights the significant benefits of incorporating fresh mango into the daily diet, particularly for men struggling with overweight or obesity. Despite common concerns about its natural sugar content, daily mango consumption was found to improve insulin sensitivity and blood sugar control without leading to weight gain. This research suggests that mango could be a valuable component in supporting metabolic health and reducing the risk of type 2 diabetes.

The study, published in the journal Nutrients and funded by the National Mango Board, involved 48 adult men aged 20-60 who were overweight or obese and experienced chronic low-grade inflammation. Participants were divided into two groups: one group consumed two cups of fresh mango daily for four weeks, while the control group consumed a calorically similar amount of mango-flavored Italian ice. Both groups underwent oral glucose tolerance tests (OGTT) before and after the trial to assess changes in metabolic markers.

Remarkable improvements were observed in the group that ate fresh mango. They exhibited lower fasting insulin concentrations, enhanced insulin resistance, and better glucose concentration management. Importantly, unlike the Italian ice group, whose participants gained a “slight but significant” amount of body weight, the mango group maintained stable body composition and weight. Dr. Indika Edirisinghe, a study co-author and professor of food science and nutrition at the Illinois Institute of Technology, emphasized that these findings challenge misconceptions about mango’s sugar content and its impact on obesity and diabetes, reinforcing previous research indicating that mango consumption does not cause weight gain.

The mechanism behind mango’s positive effects on blood sugar regulation is attributed to its rich nutritional profile. While mango is naturally sweet, concerns about its sugar content in the context of insulin resistance are unsubstantiated by this and prior research. Experts believe that the fruit's fiber, antioxidants, and polyphenols, particularly a compound called mangiferin, play crucial roles.

As explained by Adiana Castro, RDN, a microbiome dietitian, the fiber in mango slows down digestion, thereby reducing the rapid absorption of sugar into the bloodstream and helping to regulate blood sugar levels. Beyond these key components, mango also supplies essential nutrients like vitamins A and C, potassium, and magnesium, all of which contribute to overall metabolic health. The improved antioxidant status from mango consumption may also be a mediating factor in blood glucose control.

While the study was relatively small and more research is warranted, experts generally agree that fresh mango is a healthy addition to a balanced diet due to its abundant vitamins, antioxidants, and fiber. Tony Castillo, RD, owner of Nutrition for Performance, noted that the observed positive effects likely stem from mango’s unique blend of nutrients, not just from it being a fresh fruit. However, consuming two full cups of mango daily may not be sustainable for everyone. It is recommended to integrate mango into the diet by pairing it with or alternating it with a variety of other fruits, vegetables, lean proteins, and whole grains for comprehensive nutritional benefits.