Are Mangoes Good for Diabetics? – 9 Benefits of Mangoes

Are Mangoes Good for Diabetics? They may control and possibly lower your blood sugars. Regular consumption aids in improving glucose intolerance and lowering insulin resistance. While mangoes are higher on the glycemic index than other fruits, they can still be beneficial for your blood sugar as long as you eat them in moderation.

Why Mangoes can Help with Diabetes


That’s the real secret with mangoes and diabetes. So because mangoes are healthy for you, just don’t have too many IF you are a diabetic. Moderation is the key here. Mangoes can be eaten according to the American Diabetes Association. With some fruits such as berries, they are about the lowest on the glycemic index and the best fruits to have when you have type 2 diabetes.

A word of caution here is do not have a large serving of mango especially if you have diabetes because it could actually spike your blood sugar levels. Mangoes consist of a great deal of vitamin C and vitamin A and high in potassium, copper, calcium, and high in fiber. These are awesome benefits.

In addition, they are low in fat and contain omega-3 fatty acids and omega 6 fatty acids. Now while a mango that is ripe does contain 30 grams of sugar, it’s glycemic load is just 10, it’s the fiber that will aid in limiting a fast absorption of the sugars.

Mango leaves and the extract from them are also know to help treat type 2 diabetes. They are also full of essential minerals and vitamins and the leaves  are also able to stabilize your blood sugar, distributing of glucose and the improving of insulin production. The mango leaves can help with lowering the diabetes symptoms of blurry vision and frequent urination.

Health Benefits of Mangoes

*Improve Your Vision- Mangoes are excellent for your improving your eyesight. I always talk about how important my eyes and my vision are. I always have the best food sources for the best health of my eyes and that includes mangoes. Why? It gives us about 1/4 of our daily recommended allowance of vitamin A and that’s the vitamin you want and need for the health of your eyes.

Vitamin A is also responsible for helping you with seeing at night as well. You want to protect your eyes against all conditions including the straining of your eyes, night blindness, the straining of your eyes, and irritation of them as well. Mangoes provide not only vitamin A, but Zeaxanthin and Lutein which are rich nutrients that are very beneficial for lessening your risks for more serious eye developments such as cataracts and macular degeneration.

Protecting the Immune System
Protecting the Immune System

*Immune System- Your immune system is what keeps you alive and protected against all the bad things out there. Mangoes contain ample amounts of vitamin C and vitamin B6 which are critical for aiding your body in its fight against bacteria, viruses, fungi, parasites, and other diseases that will assist you in staying strong and healthy.

Vitamin B6 is also good for serotonin and melatonin hormone production and childhood development. One cup daily is sufficient to have.

*Brain Health- Your brain controls all of your bodily functions. So it makes total sense that you want your brain to be the healthiest it can be. Your mental abilities can suffer without enough vitamin B6. Because mangoes consist of adequate amounts of vitamin B6, it helps your brain in the production of neurotransmitters. You will be doing your brain a huge favor by having enough of this vitamin and you can do that by having mangoes in your diet.

*Aging- If you want to help slow down your aging process then mangoes can help. The reason being is that your body’s tissues and blood vessels get the protection they need from collagen that comes from larger quantities of both vitamin C and vitamin A in mangoes. It’s great when you know that a food that’s in your diet could be a factor in slowing down your aging process.

How many times have you ever thought to yourself, “If only I could slow down aging, even if only a little bit?” Here’s something that can at least help you somewhat. Why not give it a try? I mean after all, there are more benefits that you get anyway, right? It’s worth giving it a shot.

*Weight Loss- So who doesn’t want to lose weight? Okay, those of you who don’t and are fit, put your hands down. 🙂 But unfortunately obesity is just running rampant all over the world and I don’t believe that anyone wants to remain obese. There are diets, fads, doctor’s advice, and a million other things today that make the diet industry over $66 BILLION dollars a year!

So if we go back to the school of common sense, we can realize that if we eat foods like mangoes and not chocolate chip cookies, that maybe we might be on to something. Sugar is a killer and even though mangoes are a fruit with sugar, they can help you to lose weight and here’s why: Mangoes are not only high in nutrients and vitamins but also lots of fiber and that’s why makes you feel full and for longer periods of time.

By having the fiber aiding in the better digestive function of your stomach, the enzymes help in a smoother process of digestion and helping to break down protein as well. So the bottom line with mangoes here is that they will help you to lose weight because you will eat less calories and that’s the goal here!

High Blood Pressure
High Blood Pressure

*Hypertension- Just how important is it to have normal blood pressure? VERY! But I’m sure you know that because high blood pressure is so dangerous and if you don’t have it under control you’re headed down the wrong road to serious problems! It’s not called the “silent killer” for nothing! Eating foods like mangoes are going to help to control your blood pressure and help you to avoid heart attacks, strokes, and a host of other nightmare health issues.

Mangoes are able to aid in controlling your blood pressure because they only have low levels of sodium (which is toxic to blood pressure levels). You should check your blood pressure frequently at home to be on the safe side and at least know your numbers.

Mangoes can help because of their content of potassium and magnesium. Almost 33% of American adults have high blood pressure. Don’t you be one of them. Get mangoes on the menu, just don’t overdo it.

*Cancer Fighter- Apples have pectin in the skin and mangoes also contain pectin which is beneficial to lowering your cholesterol. But studies also revealed that pectin is also able to battle prostate cancer. The pectin in the mango has a protein known as galectin 3 which plays a huge role in fighting cancer.

They also have beta-carotene which also helps to fight prostate cancer. In addition, mangoes are responsible for the war against breast cancer too. They are something you want to have for all health issues but especially to fight cancer.

*Your Bones- It’s important to make sure that you do everything you can to keep your bones strong and healthy especially as the golden years start creeping up on you. You don’t want to be falling and breaking any bones for sure. One thing that can help you is vitamin K. If you are deficient in this vitamin, you’re raising your risk of fracturing your bones. For the best absorption of calcium, mangoes are a necessity!

Side Effects of Mangoes

Blood Sugar Test Kit
Blood Sugar Test Kit

*Increased Blood Sugar- You do have to be careful with mangoes. While they are good for you, if you have diabetes, you should only have them in low to moderate amounts. Having excess can be too much and spike your glucose levels. So, the bottom line is, just be careful….not too many!

*Gain Weight- For the most part, you can have mangoes without being concerned about weight gain. It’s when you begin having too many where you can get into trouble. A medium mango can set you back over 130 calories. This isn’t terrible, but remember you want the benefits, so just keep track and don’t overdo it. If you’re exercising, try and have a mango about twenty minutes or so before you begin. This will provide you with some energy.

*Juice- Have a mango. Perfect. But juicing it? NOT!  By having mango juice you are negating the benefits of the mango itself because the fiber content is taken out when it’s juiced. And the other if not more important things is that you do not want the sugar especially if you are a diabetic. It will add on the calories as well and the weight gain. Mangoes in, juicing out!

*Arthritis- If you have arthritis or even sinusitis, you may want to either keep your intake of mangoes to a minimum or avoid them altogether. It doesn’t matter which type of mango you eat, but any one of the three types can affect your arthritis by acting it up and causing possible pain and discomfort.

Skin care
Skin care

*Your Skin- Mangoes contain collagen which is an important protein that provides the benefit of a vibrant looking skin and promoting a better elasticity. You want your skin looking good, don’t you? It’s the largest organ in your body and the only one that’s visible so let mangoes help you look better!


Are Mangoes Good for Diabetics? They absolutely are good, but keep in mind that although mangoes are good for you, even in you’re a diabetic, it’s moderation that’s important here. As long as you don’t eat it in excess, you’ll get the benefits it provides for your diabetes and other health issues.

THE Superfood That Will Change Your Life!

Please forward this article to others who may need help and please share on social media below and leave any questions or comments you may have as well. I would love to interact with you. Thank you for reading and I appreciate it! Have a happy and a healthy one!

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Home » Dieting » Are Mangoes Good for Diabetics? – 9 Benefits of Mangoes

Rob Sciubba

Rob Sciubba - Founder of

Rob is an blogger who has type 2 diabetes and wants to spread the word treating diabetes. For the past 3 years he has provided valuable information about diabetes and lowering blood sugars and continues to offer additional ways to treat diabetes.

If you’re serious about treating your diabetes and lowering your blood sugars the natural ways, then you will learn from his website.

12 thoughts on “Are Mangoes Good for Diabetics? – 9 Benefits of Mangoes”

  1. Mangoes are a wonderful fruit. I prefer them in the dried form however and I know this is not the best for me as it tends to add sugar. I will have to learn ways to prepare fresh mango other than juicing of course. Thank you for this wonderful information.

    • Hi Maryann 🙂 I love mangoes too and they are healthy for you. I’m careful about the amount I have because small to moderate amounts are good and can lower your blood sugar but large mangoes can actually raise your blood sugar so the key is moderation.
      Most fruits are excellent for you but there’s always the issue of the sugar content. Thanks for your comments!

  2. I really didn’t realize there were so many benefits of mangoes! I love them, and I especially love mango margaritas 🙂 It is nice to know that I am actually doing my body good! These will be good for my son as well who is pre diabetes.

    • Hi Leahrae 🙂 Mangoes are great and while I do like them I don’t eat too many because of the sugar intake. And yes you are doing your body good! Fruits and vegetables are the best foods so add mangoes to the grocery list. I would just make sure that your son doesn’t eat too many 🙂 Thank you for sharing!

  3. Rob,

    Good info and nice presentation! Absolutely right about not juicing the mangoes – you’re missing the fiber that way and getting too much concentrated sugars. We add frozen diced mangoes to our smoothies on some days. 3/4 cup (5 oz by weight) per serving. We pick one fruit choice, added to a rotation of 2 superfoods, choosing from broccoli greens, romaine lettuce, differing varieties of kale, and adding whey protein powder. All ingredients organic to reduce the pesticide load.

    • Hey John, Thank you so much! Yes, juicing the mango, you lose the fiber. Smoothies are wonderful (without the sugar) and yours sounds great and very healthy. It’s just the right way to live when you eat healthy foods such as mangoes. Thank you for sharing your recipe! 🙂

  4. Wow! Great read. I really had no idea that juicing a mango was reaping me of the benefits of it! Thank you so much for this information, I will definitely be back for more.

    • Hi there 🙂 It may be a surprise to most to learn that juicing a mango defeats the fiber within it. But like most fruits it does provide benefits and to diabetes too as long as you don’t juice it or go overboard with them. Hope to see you back here again 🙂

  5. Hi, Rob!
    You have lots of good information about Mangoes. I knew they were healthy for you, but didn’t realize how much. I do like them and tried them a few times, but I could not get it off the pit very easily. Do you have any tips on how to get the mango off the pit easily? I had a real mess, so that discouraged me somewhat from eating them.
    Thanks for the information!

    • Hey Lynn 🙂 Thank you so much 🙂 I just wanted folks to know how beneficial mangoes are but also that they contain sugar and their glycemic index is borderline at 56, but moderation is the key here. This is how I found out about the mangoes and the pits: HERE! I hope this helps! Thank you for your comments and interest! 🙂

  6. There is a lot of great information in your article, thank you. I knew that mangoes were useful but you really go into detail of all the benefits. I’m cautious though because I’m not sure how much is ‘too much’ and where the line is where the disadvantages outweigh the benefits. What is your recommended daily intake for mangoes?

    • Hey Gail 🙂 Thank you! Fruits are generally good for you and mangoes are too even though the glycemic index is about 56. It’s always important to know what the sugar content is in fruits. When it comes to too much, I would consider it more than one medium mango a day. That’s beneficial for your diabetes and anything more than that could be harmful. Thank you for your insight 🙂


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