Rethinking Sugar: Research Shows Mangoes May Benefit Those with Prediabetes
Conventional wisdom suggests choosing snacks with less sugar is always healthier - but new research challenges that idea. A recent study led by clinical nutrition researcher Raedeh Basiri demonstrates that the source of sugar matters, and that whole foods like mangoes can offer surprising benefits, even with a higher sugar content.
For the nearly 100 million American adults with prediabetes, finding effective dietary strategies is crucial.While a mango contains between 10-50 grams of sugar (with some varieties reaching 32 grams), Basiri’s research indicates it may actually reduce diabetes risk.
“It is not just the sugar content that matters, but the overall food context,” explains Basiri, assistant professor in George Mason’s Department of Nutrition and Food Studies. This six-month randomized controlled trial - the first of its kind to examine long-term effects – compared the impact of daily mango consumption to that of a low-sugar granola bar.
The results were striking. Participants consuming a daily mango showed improved blood glucose control, enhanced insulin sensitivity, and reduced body fat – all despite the mango containing significantly more sugar (32 grams) than the granola bar (11 grams).
This highlights the importance of focusing on whole foods. Naturally occurring sugars in fruits like mangoes are accompanied by fiber, vitamins, and nutrients that contribute to overall health, unlike the added sugars often found in processed snacks.
“The goal is to encourage people to include whole fruits,like mango,as part of healthy eating behaviors and practical dietary strategies for diabetes prevention,” Basiri emphasizes.”Individuals at high risk of diabetes should not only focus on the sugar content of foods, but on how sugars are delivered.”
Study Details: The research, titled “Daily Mango Intake Improves Glycemic and Body Composition Outcomes in Adults with Prediabetes: A Randomized Controlled Study,” was published in Foods in August 2025. It was funded by the National Mango Board, who had no influence on the study’s design, data analysis, or publication decisions.
About Raedeh basiri:
Raedeh Basiri is a registered dietitian and an assistant professor in the Department of nutrition and Food Studies at George Mason’s College of Public Health. she is a clinical nutrition researcher specializing in personalized nutrition therapy and the use of emerging technologies, such as continuous glucose monitoring, to improve outcomes in individuals with prediabetes, diabetes, and metabolic syndrome. Her work combines randomized controlled trials and large-scale data analysis to investigate how whole foods and dietary patterns impact insulin resistance, glycemic control, sleep, and both mental and gut health. Basiri takes a rigorous,interdisciplinary approach and is deeply committed to chronic disease prevention,collaborative research,and mentoring future professionals.
