Mango consumption improves heart health and insulin sensitivity, study suggests

Eating two cups of mango daily may help obese adults with chronic low-grade inflammation, according to a recent study. Moreover, eating mangoes does not increase weight and may help improve antioxidant status, which the research states may mediate blood glucose levels. 

The paper published in Nutrients says 100 calories worth of daily mango consumption can lower insulin concentration levels and improve insulin sensitivity. The Illinois Institute of Technology researchers suggest this finding can help reduce the risk of chronic conditions like type 2 diabetes, which is also linked to heart health.

“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 mangoes 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.”

Benefits of mango diet

The study examined 48 adults aged 20–60 eating fresh mangoes compared to the calorie-matched control food, Italian ices — a frozen, sweetened dessert similar to sorbet. The participants were overweight or obese and suffered from low-grade chronic inflammation.

Two cups or 100 calories worth, of daily mango consumption can lower insulin concentration levels and improve insulin sensitivity.Results showed that those who were consuming mangoes had a significant drop in insulin resistance (measured using the Homeostasis Model Assessment of Insulin Resistance). 

Additionally, researchers note that the pancreas’s function to produce and release insulin (beta-cell function) also significantly improved among these participants. This function effectively manages blood sugar concentrations.

“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.”

The control group showed no changes despite eating calorically comparable foods. The group also experienced a slight increase in body weight, while the mango group remained stable.

No difference in glucose levels

Further research revealed no significant difference in glucose levels or inflammatory markers (IL-6, TNFα, and hs-CRP) between the two groups at the end of the study, which researchers suggest mangos are a heart-healthy alternative to sweets with similar caloric content. 

There were no variations in fasting triglycerides, HDL, LDL, or total cholesterol between interventions.

The researchers say the study supports the benefits of eating fresh fruit, especially mangos, for a healthy heart, blood sugar, weight, and wellness.