Daily consumption of fresh mangoes may improve insulin sensitivity and blood sugar control in men with overweight or obesity, without contributing to weight gain.

A study published in Nutrients and funded by the National Mango Board examined 48 men aged 20–60 with excess weight and chronic low-grade inflammation.

Participants consumed either two cups of fresh mango (about 100 calories) daily or a calorie-matched mango-flavored Italian ice for four weeks.

Oral glucose tolerance tests conducted before and after the trial assessed metabolic changes.

After four weeks, the mango group demonstrated significantly lower fasting insulin levels, improved insulin resistance, and better overall glucose regulation.

Notably, body weight and composition remained stable in the mango group, while the control group experienced a small but statistically significant weight increase.

These findings challenge common assumptions that the natural sugar in fruit negatively affects weight management or diabetes risk.

Researchers attribute mango’s metabolic benefits to its nutrient density. The fruit provides fiber, which slows sugar absorption, along with antioxidants and polyphenols such as mangiferin that may enhance insulin function.

Rich in vitamins A and C, as well as potassium and magnesium, mangoes contribute to overall metabolic and antioxidant health.

While experts view mango as a beneficial addition to a balanced diet, they advise incorporating it alongside a variety of fruits, vegetables, lean proteins, and whole grains rather than relying on large daily quantities alone.