Can a mango a day keep diabetes away: A pioneering study shows the benefits of foods with natural sugars versus added sugars

Taylor Thomas — Wed, 24 Sep 2025 17:31:40 +0000

Can a mango a day keep diabetes away: A pioneering study shows the benefits of foods with natural sugars versus added sugars Taylor Thomas Wed, 09/24/2025 - 13:31

If presented with two snacks, one containing seven grams of sugar and another with more than 30 grams of sugar, choosing the healthier option should be a no-brainer, correct? Well, maybe not. Less sugar is not automatically healthier.

Photo by Luhai Feng/pixababy

For the nearly 100 million adults in the United States who are currently living with prediabetes, a tropical fruit that can reduce the risk of diabetes sounds too good to be true. Tropical fruits contain anywhere between 10 to 50 grams of sugar, with mangos on the high end of the spectrum, making them seem a poor snack choice based on that alone. But research by clinical nutrition researcher Raedeh Basiri indicates that mangos, despite having more sugar than many low-sugar snacks, may offer protective factors for adults with prediabetes.

“It is not just the sugar content that matters, but the overall food context that matters,” said Basiri, assistant professor in �鶹��Ƶ’s Department of Nutrition and Food Studies. This study is the first long-term clinical trial to demonstrate both metabolic and body composition benefits of mangoes in prediabetes.

Simply put, it’s more than the sugar in the food; it’s about the whole food. The sugars naturally found in mangos, and other fruits, are complemented by fiber and other vitamins and nutrients that offer additional health benefits. Food with added sugar, such as breakfast cereals, and even low-sugar snack options, may not have the same nutritional value and can even increase diabetes risk.

“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,” said Basiri. “Individuals at high risk of diabetes should not only focus on the sugar content of foods, but on how sugars are delivered.”

Basiri and her team split study participants into two groups; one group received a fresh mango daily, while the other group was given a low-sugar granola bar each day. Over six months, researchers measured participants’ blood glucose levels, bodily responses to insulin, and body fat.

At the conclusion of the study, findings revealed that the high-sugar mango (32 grams of sugar) proved more beneficial than a low-sugar granola bar (11 grams of sugar). The group that consumed the daily mango showed improved blood glucose control, enhanced insulin sensitivity, and reduced body fat.

Daily Mango Intake Improves Glycemic and Body Composition Outcomes in Adults with Prediabetes: A Randomized Controlled Study was published in Foods in August 2025.

This study was funded by the National Mango Board. The authors declare no other potential conflicts of interest. The funders had no role in the design of the study, in the collection, analysis, interpretation of data, or the decision to publish results.

�鶹��Ƶ the researcher

Raedeh Basiri is a registered dietitian and an assistant professor in the Department of Nutrition and Food Studies at George �鶹��Ƶ’s College of Public Health. Basiri 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.

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Using Personalized Nutrition to Help Prevent Type 2 Diabetes

Mary Cunningham — Tue, 02 Aug 2022 18:46:25 +0000

Using Personalized Nutrition to Help Prevent Type 2 Diabetes Mary Cunningham Tue, 08/02/2022 - 14:46

In This Story

Raedeh Basiri, PhD, RDN

Lawrence J. Cheskin, MD

Lilian de Jonge, PhD

Raedeh Basiri’s new clinical trial seeks to answer whether personalized nutrition intervention can be effective in lowering blood sugar (and thereby help to prevent or delay type 2 diabetes and related cardiovascular diseases) in people with prediabetes.

Assistant Professor in the Department of Nutrition and Food Studies Raedeh Basiri

One in 10 Americans has diabetes and of those who do, 90% have type 2 diabetes. More than 1 in 3 Americans (96 million people) have prediabetes, many of whom don’t know it. Type 2 diabetes is a preventable disease and Assistant Professor in the Department of Nutrition and Food Studies Raedeh Basiri’s new study hopes that personalized nutrition can stop prediabetes from progressing into type 2 diabetes.

“Many people know general health tips, such as eat more vegetables, yet are not following the health guidelines, which can increase the risk of chronic diseases such as obesity, type 2 diabetes, and cardiovascular diseases,” said Basiri, who is a Registered Dietitian Nutritionist. “We understand that there are many factors that influence individual’s food choices – and sometimes those factors are outside their control. I want to study the why behind why people aren’t following health/dietary guidelines that can help prevent/delay these diseases. Is it access to foods? Their culture? The lack of knowledge? This study looks at how can we as dietitians help people put education into practice based on their individual body and personal desire.”

Type 2 diabetes occurs when there is too much sugar in someone’s bloodstream and it impairs the way the body processes insulin, a hormone that helps the body process sugar (glucose) as fuel. High blood sugar levels can lead to disorders including heart disease, kidney disease, blindness, non-healing foot ulcers, and stroke. With the correct diet and lifestyle adjustments, a person’s blood glucose levels can decrease and return to the non-diabetes range, but type 2 diabetes does not have a cure.

Prediabetes, when blood sugar levels are elevated but not yet at diabetes levels, is reversible if the appropriate lifestyle changes are made. A new study from Basiri and colleagues will help determine to what extent personalized nutrition intervention can help lifestyle changes in participants, who are unaware of having prediabetes or have been diagnosed with prediabetes.

The study emphasizes healthy eating and not weight loss or changing routine exercise to determine if only adjusting food intake will decrease blood glucose level, which in the long term could prevent or delay type 2 diabetes. In the study, the treatment and control groups will receive general dietary recommendations, similar to what would be provided to them in clinical settings currently, and be visited by the researchers once a week.

Participants in the treatment group will receive more individualized nutrition education. The goal is to lower participants’ blood sugar levels while meeting their dietary needs with foods they enjoy. Each person has a unique physiology, which makes food affect people differently. For example, if a person is very sensitive to a certain type of carbohydrates and it raises their blood sugar levels, but they love it, the dietitian will work with the participant on portion size and the best time of day for them to eat it. This is personalized nutrition.

The study, “Individualized Nutrition Therapy for Preventing or Delaying Onset of Type-2 Diabetes,” is a clinical trial. It has been approved by �鶹��Ƶ’s Institutional Review Board and ClinicalTrials.gov and is funded by �鶹��Ƶ's College of Health and Human Services. Nutrition and Food Studies Chair Larry Cheskin and associate professor Lilian de Jonge are co-investigators on the study.