Is Mango Good for Weight Loss?
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Shilpa Joshi is one of India’s leading dietitian and diabetes educator. At her clinic, she uses principles of Medical Nutrition Therapy (MNT) for preventive and therapeutic care of various health issues.
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There is a famous proverb in Hindi that says,
“Aam ke aam, aur guthliyon ke bhi daam”
which translates to “You get the fruit as well as the seed’s worth.”
This means deriving multiple benefits from a single source. But does this stand true if you want to lose weight and at the same time not compromise on eating juicy and yummy mangoes?
When it comes to weight loss, many people are curious to know if their favorite fruit is actually good for them or not. Talking about mangoes, often called the “king of fruits,” are delicious and packed with nutrients.
It’s rare to find anyone who doesn’t like mangoes! But are they good for weight loss? If so, then this blog could be an eye-opener for you.
080468 07733What is the Nutritional Value of Mango?
Mangoes are rich in vitamins, minerals, and antioxidants. According to IFCT, 2017, a medium-sized Alphonso mango (about 100 grams) contains:
NOTE: The carbohydrate content of mango varies according to its variety and ripeness.
What are the Benefits of Eating Mangoes?
Mangoes offer several health benefits:
- High in Antioxidants: Mangoes contain chemical compounds (polyphenols), which protect cells from oxidative stress (harmful molecules damage body cells.).
- Boosts Immunity: Mangoes contain high levels of vitamins A, C, and E, which improve immune system function and help strengthen the immune system.
- Improves Digestion: The fiber in mangoes aids in digestion and prevents constipation.
- Promotes Eye Health: Vitamin A in mangoes supports eye health and promotes good vision.
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Is Mango Good for Weight Loss?
Now coming back to your question, is mango good for weight loss?
It’s natural to crave seasonal fruits like mangoes. Their delicious, juicy flavor and limited availability make them especially tempting, often leading us to eat more than we should.
During the mango season, many of us also love having mango shakes, mango lassi, aamras, mango shrikhand, mango kulfi, etc. These drinks and desserts often have lot of added sugar to enhance their taste and sweetness, which significantly increases their calorie content, making them not a good option if you are trying to lose weight.
A study showed that while mangoes have many benefits due to their nutrients and antioxidants, their high sugar content can make losing weight harder if you eat too many.
Now, you might be wondering, if you want to lose weight or manage diabetes, would you have to give up eating mangoes? The answer is: NO!
Watch this video where Dr. Arbinder explains 4 smart tips to enjoy mangoes without any regret.
What are the Best Ways to Consume Mangoes for Weight Loss?
To enjoy mangoes without compromising your weight loss goals:
- Portion Size: Stick to a small port ion, such as a few slices, rather than an entire mango.
- Combine with Other Foods: Pair mango slices with protein-rich foods like dahi or nuts to balance the sugar content and keep you full longer.
- Timing: To avoid a blood sugar spike, avoid eating mangoes with your main meals, like lunch or dinner. Instead, enjoy them between meals as a snack.
What is the Recommended Daily Intake for Mangoes?
To maintain a balanced diet, limit your mango consumption to a small portion, as little as possible, in a day, such as a few slices or half a mango. This way, you can enjoy the fruit without consuming too many calories or sugars.
Are There Any Side Effects of Eating Mangoes for Weight Loss?
While mangoes are generally safe to eat, excessive consumption can lead to:
- Weight Gain: Due to the high sugar and calorie content.
- Digestive Issues: Overeating mangoes can cause stomach cramps or diarrhea in some people, especially those who have digestive issues.
- High Blood Sugar: Mangoes’ natural sugars can raise blood sugar levels, particularly in people with diabetes or insulin resistance.
- Allergic Reactions to Mangoes: Though quite rare, mangoes can cause either a whole-body allergic reaction or a local skin reaction in sensitive people.
Mango Recipes for Weight Loss
Our expert Nutrition Coaches at Fitterfly suggest that the best way to eat mangoes is by getting your hands dirty 😄. Just squeeze the fruit and slurp off the pulp. But if you don’t like it messy, then just slice it up and have it.
If you are in the mood to experiment, you could also make a refreshing Minty Mango Salad. Put together some sweet diced aam (mango), chopped fresh pudina (mint),kheera (cucumber), and gajar (carrots), with a dash of lemon! A perfect light and revitalizing snack or side dish is ready!
Here we also want to mention again that avoid any mango preparations like milkshakes, smoothies, lassi, mango barfi, aamras-poori, etc. When we process mango into these dishes or beverages, it loses its nutrition and also becomes loaded with calories, which is not good for you, especially for people with diabetes.
How We At Fitterfly Can Help You?
We know many of you and our enrolled members love eating mangoes, whether it’s sliced fresh, blended into a shake, or added to salads. We understand this! Enjoying mangoes while trying to lose weight or managing diabetes is absolutely possible by following the RIGHT TIPS and practicing MODERATION.
For example, enjoying a few slices of fresh mango instead of sugary mango desserts or beverages can help you savor the fruit without the extra calories.
Helping you understand this balance and choosing the right foods that aid in weight loss and getting in shape is where Fitterfly comes in. Our programs are designed to help you include your favorite foods in a healthy lifestyle without having to ‘sacrifice’ anything.
We provide personalized diet plans that include a variety of nutritious foods and exercises tailored to fit your lifestyle, and we guide you on your mental wellness journey as well. We’re here for you every step of your weight loss journey.
To experience our support and expertise, take the first step: give us a missed call at 08069450746, and one of our program advisors will call you back!
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This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
Can Eating Mangoes Cause Weight Gain?
Due to their high sugar and calorie content, eating mangoes in large quantities can lead to weight gain. Moderation is key.
Are Dried Mangoes Good for Weight Loss?
Dried mangoes are more concentrated in sugar and calories than fresh mangoes, so they are not ideal for weight loss.
Can People with Diabetes Eat Mangoes?
People with diabetes can eat mangoes in small portions, but they should monitor their blood sugar levels and consult with their nutritionist or dietician.
What Are the Best Types of Mangoes for Weight Loss?
All types of mangoes have similar nutritional profiles. The key is portion control, regardless of the variety.
What is the Best Time to Eat Mangoes for Weight Loss?
The best time to eat mangoes for weight loss is between meals, not as part of the meal.
Should I Avoid Mango Juice for Weight Loss?
You should avoid any fruit juice, not only mango, as juices are usually high in sugar and lack fiber. It's better to eat whole mangoes, and that too in controlled portion sizes, for weight loss.
How Mangoes Aid in Weight Loss?
Mangoes can be included in a weight loss plan if eaten in moderation. Though they do not help in weight loss they are packed with essential nutrients and antioxidants, which are good for your health. To avoid excess calories, it's best to enjoy whole mangoes in fewer slices (as little as possible).
