Rethinking Sugar: Research Showsโ Mangoes May Benefit Those with Prediabetes
Conventional wisdom suggests choosing snacks with less sugar is always โฃhealthier โข- butโ new research challengesโ thatโข idea. A recent study led by clinical nutrition researcher Raedeh Basiri demonstrates thatโฃ the source of sugar matters, and that โwhole foods like mangoes can offerโ surprising benefits, even with a higher โsugar content.
Forโ the nearly 100 million American adults with prediabetes, finding effectiveโ dietary strategies is crucial.While a mango contains between 10-50 grams of sugar (with some varietiesโ reaching 32 grams), Basiri’s research indicates it may actually reduce diabetes risk.
“It is not just โฃthe sugarโ content that matters, but the overallโ food context,” explains Basiri, assistant professor in George Mason’s โขDepartment of Nutrition and Food Studies. โThis six-monthโ randomized controlled trial โ- the first of its kind to examine long-term โฃeffects – compared the impact of daily mango consumptionโค toโ that of a low-sugar granola bar.
The results were striking. Participants consuming a daily mango showed improved bloodโ glucose control, enhanced insulin sensitivity, and reduced body fat – all despite the mango containingโข significantly more sugar (32 grams) than the granola bar (11 grams).
Thisโข highlights the importance ofโข focusing on whole foods. Naturally occurring sugars in fruits like mangoes are accompanied by fiber, vitamins, and nutrientsโฃ that contribute to overallโ health, unlike the added sugars often found in processed snacks.
“Theโ goal โขis 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 shouldโ not only focus onโ the sugar content of foods, but on how sugarsโ are delivered.”
Study Details: โ The research, titled “Daily Mango Intake Improves Glycemic and Body Composition Outcomes in Adults withโข Prediabetes: A Randomized Controlled โStudy,” โwas โขpublished โขin Foods in August 2025. It was funded by the National Mango Board,โ who โคhad no โinfluence on the study’s design, data analysis, or publication decisions.
About Raedeh basiri:
Raedeh Basiri is a registered โขdietitian and an โassistant professor in the Department of โnutrition and Food Studies at George Mason’s College of Publicโ Health. she is a clinical โขnutrition researcher specializing โin personalized nutrition therapy and the use of emerging technologies, such as โcontinuous glucose monitoring, to improve outcomes in individualsโฃ with prediabetes, diabetes, andโข metabolicโ syndrome. Her work combines randomized controlled trials andโฃ large-scale โขdata โฃanalysis to investigate how whole โfoods and dietary patterns impact insulin resistance, glycemic control, sleep, and both โmental and gut health. Basiri โขtakes a rigorous,interdisciplinary approach and is deeply committed to chronic disease prevention,collaborative research,and mentoring future professionals.