Eating mangos daily shown to improve insulin sensitivity and blood glucose control
New research finds mangos may be key to reducing insulin resistance in adults who are overweight or obese
New research has uncovered a potential gamechanger for improving cardiometabolic health: fresh mangos. A study recently published in the journal Nutrients finds that eating two cups of mango, just about 100 calories-worth, daily may help lower insulin concentration levels and improve insulin sensitivity in adults who are overweight or obese with chronic low-grade inflammation. The findings underscore how simple dietary choices could contribute to reducing the risk of chronic conditions like type 2 diabetes, which are closely linked to heart health.
The study, conducted at the Illinois Institute of Technology on 48 adults aged 20-60, examined how eating fresh mangos compared to a calorie-matched control food – Italian ices (a frozen, sweetened dessert similar to sorbet) – affected inflammation and insulin sensitivity in overweight and obese adults with low-grade chronic inflammation. The results showed that participants who ate mangos experienced significant reductions in insulin resistance, as measured by the Homeostasis Model Assessment of Insulin Resistance (HOMA-IR). Beta-cell function, the ability of the pancreas to produce and release insulin to mange normal glucose concentrations, also significantly improved when measured using the disposition index (DI), a key marker of how effectively the body regulates blood sugar levels.
After four weeks, those in the mango group also had significantly lower insulin concentrations in response to an oral glucose tolerance test (OGTT) compared to the beginning of the study, while no changes were observed in the control group.
“Managing blood glucose isn’t just about monitoring blood sugar levels—it’s about improving insulin sensitivity,” says [Indika Edirisinghe, PhD, Professor of Food Science and Nutrition]. “Our study suggests that adding fresh mangos to the diet can be a simple, enjoyable way for people who are overweight or have obesity to support better insulin function and reduce type 2 diabetes risk.”
Notably, despite eating calorically comparable foods, body composition remained stable in the mango group, whereas the control group experienced a slight but significant increase in body weight. Additional study findings showed markers of inflammation (IL-6, TNFα, hs-CRP) and glucose levels were not significantly different between the two groups at the end of the study, making mangos a heart-healthy swap for calorically comparable sweet treats. There were also no differences between interventions in fasting total cholesterol, LDL cholesterol, HDL cholesterol, or triglycerides.
"The improvement in insulin sensitivity in the mango group, without changes in body weight, is noteworthy – which counters misconceptions about mangos’ natural sugar content and impact on obesity and diabetes,” says Edirisinghe. “These findings support previous research showing that eating mango does not lead to weight gain, and while the exact mechanism is still unknown, the role of improved antioxidant status from mango consumption may be the mediating factor on blood glucose control.”
These findings further reinforce the importance of fresh fruit, particularly mangos, as part of a heart-healthy lifestyle and dietary habits that aid blood sugar control, weight management, and overall wellness.
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