Mangoes Might Be The Ultimate Superfood For Diabetes: New Science Finds They Control Both Blood Sugar And Blood Pressure

In the past, nutritionists have debated the value of mango in the diet for diabetics – because of the simple, logical argument that the high fructose content of mango could raise a person’s triglyceride levels. Previous studies warned that the carbohydrates present in the fruit were simple sugars which get readily absorbed into bloodstream vis-à-vis complex carbohydrates. A high fructose diet could also lead to high blood pressure which is one of the most common chronic health problems in developed countries. [1]


One of the studies was a collaborative effort between researchers from Texas A&M University and Oklahoma State University. The study’s human subjects – both lean and obese – consumed mango continuously for five weeks, while another controlled group had mango only on days 1 and 42. The researchers found that an extended period of mango consumption could increase the anti-inflammatory action of the fruit. [2] This anti-inflammatory effect is attributed to the increased generation of gallotannin, which is a bioactive microbial metabolite that possesses both anti-diabetic and anti-hypertension properties. [3]

In another randomized study, researchers from the same university investigated the positive impact of mango consumption on the gut microbiome of both lean and obese individuals. They also explored the pharmacokinetics of galloyl, another metabolite in mangoes, and the anti-inflammatory activities provided by the fruit to the subjects. The study confirmed the potential of galloyl derivatives from mango in treating metabolic disorder and obesity. [4] A Chinese study that appeared in the journal Biochemical and Biophysical Research Communicationsalso forwarded the value of galloyl metabolite as a compound for the development of anti-diabetic and anti-metabolic syndrome therapeutics. [5]

In a separate study, Texas A&M University scientists Dr. Chuo Fang and colleagues affirmed the effectiveness of daily mango consumption in lowering blood pressure in lean individuals. They advised obese individuals to eat mangoes regularly to maintain long-term glucose homeostasis which refers to the process of maintaining blood glucose at steady-state level. Glucose homeostasis is important to avoid hyperglycemia which develops when there is too much sugar in the blood. [6]

The last study came from a team of researchers led by Oklahoma State University’s Crystal O’Hara. They examined the effect of acute mango consumption together with a high-fat meal challenge on modulating postprandial responses in healthy young males. They wanted to know if mango could contribute to postprandial dip which refers to a decrease in high blood sugar after eating a big meal. O’Hara and colleagues observed modest effects of acute mango consumption on postprandial responses. [7]

The findings of the four studies affirmed past research on the beneficial effects of mangoes on diabetes and hypertension management. Back in 2012, the Journal of Pharmacy and Nutrition Sciences suggested the inclusion of mango to the diet as an alternative approach to modulating blood glucose. The study also found osteoprotective (bone health) benefits exerted by mango consumption. [8]

In 2011, a Nigerian study tested the glycemic response of people with type-2 diabetes to a number of fruits including banana, oranges, pineapples, and mangoes. The researchers standardized the portions of the fruits so that everyone had 50 grams of carbohydrate per serving. The study found that mango showed the least rise in post-meal blood sugar levels. [9]



Further Reading:

Amazing Health Benefits Of Mangoes


[1] Jalal DI et al. September 2010. Journal of the American Society of Nephrology. Increased Fructose Associates with Elevated Blood Pressure.

[2] Mertens-Talcott SU et al. April 2017. Adaptation of Galloyl Derivatives Metabolism and Excretion After 42 Days of Mango (Mangifera indica L.) Consumption.

[3] Ronald Ross Watson, Victor R. Preedy. October 22, 2012. Bioactive Food as Dietary Interventions for Diabetes: Bioactive Foods in Chronic Disease States.

[4] Kim H et al. April 2017. Intestinal Microbiota and Host Metabolism Respond Differentially in Lean and Obese Individuals Following Six-Week Consumption of Galloyl Derivatives from Mango (Mangifera Indica L.) Pulp.

[5] Li Y et al. October 21, 2005. Natural anti-diabetic compound 1,2,3,4,6-penta-O-galloyl-D-glucopyranose binds to insulin receptor and activates insulin-mediated glucose transport signaling pathway.

[6] Leszek Szablewski. Medical University of Warsaw. Glucose Homeostasis – Mechanism and Defects.

[7] O’Hara C. April 2017. The Effects of Acute Freeze-Dried Mango Consumption with a High-Fat Meal on Post-Prandial Responses in Healthy Young Adult Males.

[8] Lucas EA et al. 2012. Mango Modulates Blood Glucose Similar to Rosiglitazone without Compromising Bone Parameters in Mice Fed High Fat Diet.

[9] Edo AE et al. West African Journal of Medicine. Glycaemic response to some commonly eaten fruits in type 2 diabetes mellitus.

[10] Lucas EA et al. June 2011. Mango modulates body fat and plasma glucose and lipids in mice fed a high-fat diet.…/



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