MANGO HAS LONG been a favorite for their sweet flavor, but there’s even sweeter news for its health benefits, including for weight and blood sugar control.
A new 2025 literature review, published in the Food and Function Journal of nearly a decade-worth of mango nutrition science uncovered the role this vibrant fruit plays in supporting satiety, weight maintenance and blood sugar balance, as well as other areas like brain, gut and skin health.
“The growing body of research identifies mango’s promising role in supporting metabolic health,” said Britt Burton-Freeman, PhD, MS, Director of the Center for Nutrition Research, Illinois Institute of Technology. “Findings suggest that mango can be a valuable addition to a balanced diet, helping to regulate blood glucose and support weight management – benefits that many people may not always associate with fruit. As we continue to explore mango’s unique nutrient and phytonutrient profile, we’re uncovering even more ways it can contribute to overall well-being.”
This comprehensive literature review, conducted by the Illinois Institute of Technology (IIT), evaluated published research about mango nutritional benefits between 2016 and 2025 to understand the role mango can play in overall health and wellness. The study found that across the body of research, mango demonstrated promising benefits across a number of important health needs.
Mango and Weight Maintenance
Within the body of research studied, data showed that mango may support weight maintenance by helping people feel fuller for longer. In one particular study, for example, adult participants who snacked on fresh mango reported feeling more satisfied after two hours than when they ate a low-fat cookie with the same number of calories (100 kcal). After 12 weeks, the mango snackers maintained their weight, while the cookie group gained weight.
The findings on weight maintenance are further substantiated by a separate, recently published study from Florida State University, which found that participants who ate mango daily saw a decrease in waist-to-hip ratio while the control group’s increased. They finished with less body fat and more lean mass than the control group.
Mango and Blood Glucose Control
In the literature review, researchers found that mango consumption consistently showed benefits for blood sugar across multiple studies. Compared to common snack alternatives, eating mangos was linked to improved insulin activity and lower blood sugar. Notably, mango intake increased levels of adiponectin, a natural protein associated with reduced inflammation and enhanced insulin sensitivity, suggesting a potential mechanism behind mangos’ positive effects on insulin-related markers.
These findings suggest that regular mango consumption may improve insulin sensitivity, highlighting the potential for mango to help the body use insulin more efficiently and support long-term metabolic health.
Mango Intake and Emerging Research Areas
Early research is also uncovering potentially promising associations between mango intake and brain health, gut microbiome support and even skin appearance. While more studies are needed, bioactives in mango like mangiferin and gallotannins are showing potential in areas like cognitive performance and skin protection.
Naturally invigorating from the inside out, mango delivers over 20 vitamins, minerals, antioxidants and feel-good nutrients.
