Mango for Breakfast may cut blood sugar, belly fat: Study

August 10, 2025

New Delhi: A new study by Fortis C-DOC Hospital and the National Diabetes, Obesity and Cholesterol Foundation (N-DOC) has found that replacing bread with mango at breakfast can significantly improve blood sugar levels and reduce abdominal fat in people with Type 2 diabetes.

The randomized controlled trial involved 35 adults with Type 2 diabetes, aged 30 to 60. Participants were divided into three groups for eight weeks: one group replaced their breakfast bread with 250 grams of Safeda mango, another with the same quantity of Dasheri mango, while the control group continued eating bread.

The results showed marked health benefits in the mango groups. Fasting blood sugar dropped by an average of 26.9 mg/dL in the Safeda group and 36.1 mg/dL in the Dasheri group. HbA1c levels a key measure of long-term blood sugar control fell by 0.9 percentage points in the Safeda group and 0.5 points in the Dasheri group.

Participants also saw improvements in insulin sensitivity, waist circumference and body weight. Average weight loss was 2.4 kg in the Safeda group and 2.1 kg in the Dasheri group. HDL cholesterol, often called “good cholesterol,” increased in both mango groups.

Researchers noted that mango has a lower glycemic index (around 51) than bread (70–75), leading to steadier blood sugar responses. The fruit also contains fibre, antioxidants and bioactive compounds that may contribute to better metabolic health.

However, experts stressed that mango should replace, not add to, existing carbohydrate intake. “If you eat mango along with your regular bread or rice, you will increase your total carbohydrate load, which may spike sugar levels,” the study authors said.

The recommended serving is up to 250 grams about one small mango paired with a protein source like yogurt or milk for a balanced meal.