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By Stephen Beech

Eating every day helps protect people from diabetes, according to new research.

The "potential game-changer" suggests that eating fresh mango daily reduces insulin resistance in overweight adults.

The study found that eating two cups of mango - about 100 calories worth - every day may help lower insulin concentration levels and improve insulin sensitivity in the overweight or obese.

The research team says that their findings, published in the journal , underscore how simple dietary choices could contribute to reducing the risk of chronic conditions such as type 2 diabetes.

The study, conducted at the Illinois Institute of Technology, involved 48 participants aged 20 to 60.

Researchers examined how eating fresh mangos compared to a calorie-matched control food, Italian ices - a frozen, sweetened dessert similar to sorbet, affected inflammation and insulin sensitivity in overweight and obese adults with low-grade chronic inflammation.

The mangos provided were a combination of Kent and Keitt varieties and, other than eating mango, the participants were instructed to keep their normal diet and lifestyle.

The results showed that participants who ate mangos experienced "significant" reductions in insulin resistance.

Beta-cell function, the ability of the pancreas to produce and release insulin to manage normal glucose concentrations, is also significantly improved.

After four weeks, those in the mango group also had significantly lower insulin concentrations in response to an oral glucose tolerance test (OGTT) compared to at the start of the study, while no changes were observed in the control group.

Study leader Professor Indika Edirisinghe said: “Managing blood glucose isn’t just about monitoring blood sugar levels - it’s about improving insulin sensitivity.

“Our study suggests that adding fresh mangos 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.�

He pointed out that, despite eating calorically comparable foods, body composition remained stable in the mango group, whereas the control group experienced a slight but significant increase in body weight.

Further study showed markers of inflammation and glucose levels were not significantly different between the two groups at the end of the study, making mangos a "heart-healthy" swap for calorically comparable sweet treats.

Edirisinghe added: "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.

“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.�

He said the findings further reinforce the importance of fresh fruit, particularly mangos, as part of a heart-healthy lifestyle and dietary habits that aid blood sugar control, weight management, and overall well-being.