Study finds Mango can reduce blood sugar level in Type 2 diabetes, if eaten right
Srinagar, Aug 08: Researchers say that when eaten in limited quantities and used as a substitute for refined or processed carbohydrates, mango can help curb blood sugar spikes more effectively than bread in people with Type 2 diabetes.
A new study done by the Fortis C-DOC hospital for Diabetes and Allied Sciences and the National Diabetes, Obesity and Cholesterol Foundation (N-DOC), New Delhi, showed how a monitored consumption of a variety of Indian mangoes — Safeda, Dasheri and Langda — led to better blood sugar control among people with Type 2 diabetes.
For context, mango has a glycemic index (GI) of 51, considered low to moderate, while bread ranks between 70 and 75, which is high and causes a faster blood sugar rise.
This is a significant departure from conventional dietary advice for diabetes management which steers clear of mangoes as it is a high-sugar fruit. The findings, in two parts, were published in the European Journal of Clinical Nutrition and the Journal of Diabetes & Metabolic Disorders, with evidence-based reassurance for including mangoes in prescribed diabetic diets.
The study was conducted in three phases. In the first, an oral tolerance test — taken two hours after a meal — showed that mangoes triggered a similar or even lower blood sugar response than bread in both diabetic and non-diabetic participants.
In the second phase, a short-term, three-day trial using continuous glucose monitoring (CGM) revealed that blood sugar levels remained significantly lower after mango consumption compared to bread among people with diabetes, indicating better glucose stability.
The most striking results emerged in the final, two-month phase. Participants in the mango group saw reductions in fasting blood glucose, HbA1c (the three-month average of blood sugar), and improved insulin function. They also recorded decreases in body weight, waist circumference (a marker of abdominal fat), and skinfold thickness (a measure of fat beneath the skin). Additionally, HDL or “good” cholesterol levels rose significantly.
According to research Mango can raise blood sugar if eaten as a dessert after a heavy meal. In the study, it was used as a replacement for bread, helping to stay within daily calorie limits. For best results, mango should be portion-controlled and paired with protein. The recommended limit is 250 grams — roughly one small mango — at breakfast. If not at breakfast, it can be eaten as a mid-meal snack between breakfast and lunch or between lunch and dinner.
