Using Mangoes to Control Diabetes

Eyebrows are overworking at the thought of diabetics eating mangoes. I can also understand that reaction based on the various literature we have seen to date regarding the consumption of mangoes by persons with diabetes. Please be patient with me and allow me to share with you some information I read from a research on the matter of using mangoes to control diabetes.

Mango TreeAnd the Results Are!

My intention today is to make you aware of the details of this research. It was conducted by Oklahoma State University and was published in The Journal of Nutrition, (Pickles, 2016). The National Mango Board requested the research.

Yes, I know you may have strong opinions after reading this, but, please, allow me to give you the details. I like to assume that anything is possible and so I love to keep an open mind and I am inviting you to do the same.

Gut and diabetesGut bacteria

The researchers discovered that persons who ate mangoes lost less “beneficial gut bacteria,” (Pickles, 2016). According to Professor Edralin Lucas, “mango is a good source of fiber and has been reported in previous studies to have anti-obesogenic, hypoglycemic and immunomodulatory properties,” (Pickles, 2016).

Based on the findings in this study, our gut could say ‘thank you” when we eat mangoes and this is also true for diabetics. We need some gut bacteria for us to remain healthy, hence, consuming a diet which will interrupt this balance is undesirable.

So, what is the connection between these bacteria and diabetes? We need the ‘good’ gut bacteria because they help to keep diabetes at bay. Persons with a healthy gut, filled with enough of these bacteria, for the most parts are free from diabetes.

Obesity diabetes link button

The researchers added mangoes to the list of fruits which can help us to avoid obesity. Yes, those eyebrows are raised at me again. Please, remember that my intention today is to share with you some information from a newly released study.

I am of the view that the research is also making a connection between obesity and diabetes and so the researchers reported that eating mangoes will “stop obesity and type 2 diabetes,” (Pickles, 2016). There is some amount of cautioning at this point. I am sure we all know of persons who were never obese but have diabetes. We sometimes make the error in thinking that obesity is the precursor to diabetes, but that is not necessarily the case.

The truth, however, is that there is a large number of persons suffering from diabetes and they are also overweight. Persons, like myself, have a lower blood glucose reading when we lose even a little weight. Hence, there is some merit in the link between diabetes and obesity, even though this is not engraved in stones.

More About Mangoes

Other confirmations made about mangoes, which were mentioned in this research are:

  • Anti-inflammatory
  • Aids digestion
  • It is high in fiber
  • Has over 20 different vitamins and minerals
  • It is loaded with anti-oxidants

What are the Experts Saying?

Please read below for what the experts have said about diabetics/diabetes and mangoes.

Neha Chandna, Dietician 

“A diabetic need not avoid mangoes completely. After all the fruit contains various important minerals and vitamins that are important for one’s health…The only thing a diabetic should remember is that moderation is the key. Being a diabetic you can choose to have one small mango in the morning or mid-morning without much contemplation” (Sampath, 2014).

M. Regina Castro, M.D.

“It’s a common myth that if you have diabetes you shouldn’t eat certain foods because they’re “too sweet.” Some fruits do contain more sugar than others, but that doesn’t mean you shouldn’t eat them if you have diabetes. The total amount of carbohydrates in a food affects blood sugar levels more than does the source of carbohydrates or whether the source is a starch or sugar. One serving of fruit should contain 15 grams of carbohydrates” (Castro, 2014)

Dr. Ajay Kumar, Diabetologist

“Mangoes and bananas have glycemic index above 50. So it’s better to avoid them, instead, diabetics could opt for other fruits like sweet lime and oranges” (Sampath, 2014).

What I Take Away from the Experts

It is obvious from the above that the views are varied and so I would say it is dependent on the diabetic individual and their response to the consumption of mangoes. I am happy that there is a simple and straightforward experiment which I can do at home. I can simply monitor my blood glucose after I eat mangoes.

A Synopsis of my Journey with Mangoes

I am expecting some conversations about these results. I am diabetic, and I am cautious about my mango consumption. Do I eat mangoes? Yes, I do and there were days when I had more than one. Did my readings spike outside of the norm? Yes, they did. But, like I said before, I love mangoes. I also like the fact that mangoes go well for my bowel activities, especially in the mornings.

I also noticed that I have to stay away from the larger mangoes, or train myself to consume a half. I hate that, so I go for the smaller varieties. Three of any size mangoes for the day gives me an uncomfortable spike in my blood glucose. I can eat one small mango for the day, every day of the week and my blood glucose ranges from 4.8 to about 6.3. Note, this is in combination with other lifestyle changes. I am happy with this result, especially because I love mangoes.

Let’s Continue the Discussion

I am inviting a discussion as it relates to the information released by these researchers. What are your diabetic experiences with eating mangoes? If you do not have diabetes, please feel free to give us your views. I love to hear from all my readers.


  1. Castro, M. Regina, M.D. “Diseases and Conditions: Diabetes.” Mayo Clinic. Mayo Foundation for Medical Education and Research, 24 July 2014. Web. 14 Sept. 2016.
  2. Pickles, Kate. “Why mango really is a ‘superfood’: Tropical fruit ‘helps to prevent obesity and Type 2 Diabetes'” Mail Online. Associated Newspapers Ltd, 12 Sept. 2016. Web. 14 Sept. 2016.
  3. Sampth, Pavitra. “Can Diabetics Eat Mangoes?” The HealthSite. N.p., 10 June 2014. Web. 14 Sept. 2016.

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  1. // Reply

    This is a very interesting article about mangoes. I didn’t know there are so many benefits to eating mangoes. Great site and layout by the way. Keep up the good work!

  2. // Reply

    Oh this is certainly interesting. I would think anything with sugar (so that would be all fruits really) would not be good for diabetes!

    My dad is diabetic, but fortunately he can manage it by eating properly and by exercising well. Thankfully he is not insulin dependent.

    I am sure my mom will be very interested in this article on using mangoes to control diabetes. She loves any natural remedies and of course she is the one that makes sure he eats properly to control his diabetes.

    1. // Reply

      Lynne, processed foods are way more dangerous. We are unique and so we may need to observe what works for each of us. I certainly am doing great with fruits and unprocessed foods. My blood sugar is mostly in the normal range, or close enough and the bonus is that I am losing weight. I am healthier than I have been for years. Thumbs up to your parents. I am always happy to hear that there are people out there fighting the good fight to be rid of diabetes. Are you taking preventative measures Lynne?

  3. // Reply

    I sometimes wonder when some (not all!) diabetic people shy away from fresh friuts but consume sodas and sugar filled processed food like there is no tomorrow. I bet the fiber, mineral and vitamin content in the mango who far outweigh the sugar content.

    Do you have any info regarding dried mango in sugas vs fiber and other beneficial stuff?


    1. // Reply

      Cat, I share the same views about people shying away from fresh fruits, but fill up on processed foods and sodas. Our bodies process fruits and vegetables in a different way than how it deals with highly processed “foods.” I find that when I stay clear of processed foods and eat only whole foods, especially a lot of plant based foods, I can eat my sweet fruits and be totally good with eating them. The problem is when I have processed foods and overload my system with junk, then my blood sugar becomes difficult to control. The dried fruits usually have more sugars and so diabetics are better off exercising moderation here as well. As a general rule, I exercise moderation most of the times.

      Are you diabetic Cat?

  4. // Reply

    I noticed that even the experts have differing views on this. I don’t think I have diabetics but it doesn’t sound right for me. Mango is definitely sweet. Wouldn’t that make the diabetic disease worse?

    1. // Reply

      Yes, there are several views. But, it is dependent on the individual and how they respond to different foods. I am cautious with mangoes at times, but they are not my worst enemy. My body gets unhappy with highly processed foods. I have smoothies with mangoes and I am doing great, but I am cautious and have just one and I certainly do not have them every week.

  5. // Reply

    Hi Josephine,

    That was a great article, not like I needed help convincing me to eat mangoes. They are delicious. The aid in bowel movement is a great benefit of mangoes. I usually feed them to my 1 year old to help her poop! I wish you the very best in fighting diabetes.

    1. // Reply

      Xdeem Li, I love mangoes too, so welcome to the club. Like everything else that I eat, I must exercise moderation and mangoes are no exception. I love that you started your one year old daughter eating the natural fibers to help her to “go.” I am sure she loves it too and she is acquiring the taste for the right foods at an early age. I love Julie and a small mango called “blackie/black mango.” What is your favorite mango?

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