Mango have always been considered as the ‘King of Fruits’, yet many people avoid relishing its flavor because of its high sugar content. This has always been a problem area especially for the people willing to shed some kilos. But the fact is that mangoes have negligible amount of fat and are not very high in calorie count. So, why deprive yourself of this amazing summer delicacy without even figuring out its worth in aiding weight loss.
A medium sized mango weighs around 200gms and provides 150kcal combined with 28gms of carbohydrates, protein and negligible amount of fat. Sucrose, the healthy complex carbohydrates available in mangoes are a great source for your daily dose of Vitamin A and Vitamin C. The rich content of fiber, magnesium, iron and antioxidants makes mangoes an overall nutritious fruit that too with zero amount of cholesterol. The low glycemic index of mangoes ranging 41-60 keeps the blood sugar levels in check, thus reducing chances of fat storage. The low glycemic index of mangoes also makes them safe to consume for those suffering from diabetes.
Mango and Weight Loss:
The rich fiber and water content of mangoes with their delectable sweet taste, keeps you satiated for a longer period of time. Although, mangoes are delicious but people often avoid eating them because of the fear of gaining weight. You can enjoy your mangoes without any guilt, but avoid overeating because mangoes do contain calories and excess of everything is harmful. Mangoes when eaten in raw form without adding any preservatives do not promote weight gain. Only the processed form of mangoes like sugar loaded mango drinks, mango shakes, puddings, etc. can lead to weight gain.
Health Benefits of mangoes:
1. Helps in digestion: Mango is rich in fiber and water content, therefore, it may help you in preventing constipation while promoting regularity in digestive tract and keeping it healthy as well.
2. Lowers Cholesterol: Mango is rich in fiber, pectin and vitamin C, which helps in lowering serum cholesterol levels, specifically Low-Density Lipoprotein (LDL) also know as bad cholesterol for the body.
3. Asthma prevention: Studies have shown that people who consume more of antioxidants and beta-carotene have less probability of developing asthma and mango is one of the fruits, which contains beta-carotene. Other fruits containing that nutrient include papaya, apricots, broccoli, cantaloupe, pumpkin and carrots.
4. Control Blood Sugar levels: The Glycemic index of mango ranges in between 41-60 depending upon variety, which means it do not cause sudden spike in blood sugar levels. The best way to consume mango is to dice a freshly ripe mango and have it as a snack.
5. Bone health: Apart from calcium and vitamin D, various vitamins also play key role in keeping your bones healthy. Low intake of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption can be achieved by proper intake of fruits and vegetables, and is important for improving calcium absorption essential for optimal bone health. 1 medium mango contains about 15 mg of vitamin K.
6. Eye Health: One cup of sliced mango supplies 25 percent of your daily Vitamin A requirement, which promotes good eyesight, prevents night blindness and dry eyes.
7. Boosts Immune system: The good amount of vitamin C and vitamin A in mangoes with various kinds of flavonoids keeps your immune system healthy and strong.
8. Prevents Heart diseases: The fiber, potassium and vitamin content in mangoes helps in keeping your heart healthy. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease. 1 cup of sliced mango of around 100 gram contains 168 mg of potassium with 1 mg of sodium, which makes mangoes good for heart.
9. Prevent cancer: According to a study conducted by the Harvard School of Public Health’s Department of Nutrition, diets rich in beta-carotene and several compounds like quercetin, isoquercitrin, astragalin, fisetin, gallic, etc present in mango and other fruits may also play a protective role against prostate cancer, colon cancer, breast cancer and leukemia.
10. Good for skin and hair: Mangoes are also great for your hair because they contain vitamin A, a nutrient required for serum production that keeps hair moisturised. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. Adequate intake of vitamin C, which 1-cup of mango per day can provide, is needed for the building and maintenance of collagen, which provides structure to skin and hair.
How to include mangoes into the diet in a healthy way:
1. One of the best ways to enjoy a mango is to have a bowl of freshly diced mangoes without any addition to it.
2. Make a tropical fruit salad with fresh papaya, pineapple and mango.
3. Make a fresh salsa with papaya, mango, jalapeno and red peppers and use as a topper for your favorite tacos.
4. Add a few slices of fresh mango to your smoothies. Combine with fresh strawberries and low fat yoghurt with handful of tossed nuts for a sweet tropical treat.
How Mangoes make you gain weight
We have been talking a lot about how mangoes help in weight loss, but we should not forget that mangoes can actually make you gain weight as well. Consider this; one medium sized mango has approximately 130 calories, which means if you eat two medium sized mangoes you consume approximately 250 calories. In India, people usually like to have mangoes after meals. So, when you add mangoes to your diet it means you are adding calories without substituting them with something else from your diet. These additional calories can lead to weight gain.
So, it is always better to have mangoes in place of mid-morning or evening snacks. This way you can enjoy the delicious taste of seasonal fruit without worrying about the additional calories.
Healthy mango preparations:
Mango shake is one of the most commonly consumed mango preparation. But it can also be relished in many other ways without worrying about weight gain. You can enjoy your favorite fruit in various forms like raw, shakes, smoothie, and fruit yoghurt.
Mango already contains sufficient amount of sugar to make your preparation sweet. So there is no requirement of adding empty calories that make you gain weight.
Some low calorie healthy mango preparations are:
Low calorie Mango Smoothie
Low calorie mango yoghurt
Low calorie mango shake
So, the next time you think of gorging on yummy mangoes, try these low calorie recipes without worrying about weight gain.- Articles, data, text, image or video content posted on this site is checked by the Fitho team of nutritionists & fitness experts, or by research/studies, and opinions are based on our wide experience in helping thousands of people get fit, lose weight & manage their health.