Daily consumption of fresh mangoes has been shown to improve insulin sensitivity and blood sugar control in men with overweight or obesity, without causing weight gain. Despite its natural sugar content, mango appears to support metabolic health, challenging misconceptions about fruit sugars and their impact on weight and diabetes.

A study published in the journal *Nutrients*, funded by the National Mango Board, investigated the effects of mango consumption on metabolic markers. The research involved 48 adult men aged 20-60 who were either overweight or obese and experienced chronic low-grade inflammation. Participants were divided into two groups: one group consumed two cups of fresh mango daily (approximately 100 calories) for four weeks, while the control group consumed a similar caloric amount of mango-flavored Italian ice. Oral glucose tolerance tests (OGTT) were conducted before and after the trial to assess changes in metabolic health.

At the conclusion of the four-week period, the men who regularly ate fresh mangoes demonstrated several significant improvements in markers of metabolic health. These included lower fasting insulin concentrations, enhanced insulin resistance, and better overall glucose concentration management. Importantly, the mango group maintained stable body composition and weight, in stark contrast to the Italian ice group, which experienced a slight but significant increase in body weight. This finding is particularly noteworthy as it directly addresses concerns about mango's natural sugar content and its potential impact on obesity and diabetes, as highlighted by study co-author Indika Edirisinghe, PhD, professor of food science and nutrition at the Illinois Institute of Technology.

Researchers suggest that the beneficial effects of mangoes on blood sugar regulation and insulin sensitivity are attributable to their rich nutritional profile. Mangoes contain significant amounts of fiber, which slows down digestion and reduces the rapid absorption of sugar into the bloodstream, thereby helping to regulate blood sugar levels. Furthermore, the fruit is packed with antioxidants and polyphenols, particularly a compound called mangiferin. These compounds, along with essential vitamins like A and C, and minerals such as potassium and magnesium, collectively contribute to improved overall metabolic health and antioxidant status, which may mediate better blood glucose control.

While the study was relatively small, experts generally agree that mangoes are a healthy addition to a balanced diet due to their comprehensive nutritional content. However, consuming two full cups of mango daily might not be sustainable or practical for everyone. Nutritionists recommend incorporating mangoes as part of a varied diet, pairing them with or alternating them with other fruits, vegetables, lean proteins, and whole grains to ensure a diverse intake of nutrients and maintain overall dietary balance.