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When it comes to weight loss, most people tend to avoid sweet and delicious fruits due to their sugar content. However, one fruit that often sparks curiosity is the mango. Known for its luscious taste and vibrant color, mangoes have been a staple in tropical regions for centuries. But can they be a part of a weight loss diet? Let’s find out how they can be incorporated into a healthy eating plan.
Nutritional Value of Mango
The nutritional value of 100 grams (g) of raw mango can vary slightly depending on the variety and ripeness of the fruit. Here is an approximate breakdown of the nutrients found in 100 g of raw mango:
| Nutrition | Value Range |
|---|---|
| Calories | 60-70 calories |
| Carbohydrates | 15-18 grams |
| Fiber | 1.6-1.8 grams |
| Protein | 0.82 grams |
| Fat | 0.38 grams |
| Vitamin C | 36-40 milligrams |
| Vitamin A | 154-162 micrograms |
| Vitamin E | 0.9-1.8 milligrams |
| Potassium | 156-168 milligrams |
| Magnesium | 9-10 milligrams |
Can I eat mangoes for weight loss?
Before delving into the weight loss aspect, it’s important to understand that
- Mangoes are packed with essential nutrients, including vitamins A, C, and E. They are also a rich source of antioxidants, such as polyphenols, which contribute to overall health and well-being.
- One of the key reasons mangoes can be beneficial for weight loss is their good fiber content. Fiber plays a crucial role in regulating appetite and promoting a feeling of fullness. Including fiber-rich foods like mangoes in your diet makes you less likely to overeat or indulge in unhealthy snacking. This can ultimately support your weight loss efforts by reducing your overall calorie intake.
- Contrary to popular belief, mangoes are not excessively high in calories. A medium-sized mango contains approximately 150-200 calories, making it suitable for a weight-loss diet. However, portion control is still important, as consuming an excessive number of mangoes can contribute to a calorie surplus. Moderation is key.
- Natural Sugar vs. Added Sugar: Another concern surrounding mangoes is their sugar content. While it’s true that mangoes contain natural sugars, they are not the same as added sugars. The natural sugars in mangoes are accompanied by a variety of beneficial compounds like fiber, vitamins, and minerals. When consumed as part of a balanced diet, the sugars in mangoes are metabolized more slowly, minimizing the risk of blood sugar spikes.
- Other Weight Loss Benefits: Mangoes offer more than just fiber and essential nutrients. They are also known to have anti-inflammatory properties, which can aid in weight loss. Chronic inflammation has been linked to weight gain and obesity, so incorporating anti-inflammatory foods like mangoes can potentially help address this issue.
How to Incorporate Mangoes into Your Weight Loss Plan
To make the most of mangoes in your weight loss journey, consider the following tips by Fitness with Nidhi.
- Practice portion control: Enjoy mangoes in moderation, sticking to one medium-sized fruit per serving.
- Balance your meals: Combine mangoes with protein and healthy fats to create a well-rounded, satiating meal.
- Experiment with recipes: Add mangoes to salads, smoothies, or even savory dishes for a burst of flavor and nutritional value.
- Be mindful of overall calorie intake: While mangoes are nutritious, it’s essential to maintain a calorie deficit for weight loss. Monitor your daily intake and adjust your meals accordingly.
- Fresh and Simple: The simplest way to enjoy mangoes is by eating them fresh and ripe. Slice a mango and enjoy it as a healthy snack or a refreshing addition to your fruit salad.
6 Mango Recipes from Fitness with Nidhi’s Kitchen
- Mango Smoothies: Blend frozen mangoes with your favorite fruits like frozen banana, pineapple, or berries to create a delicious and nutritious smoothie. You can use fresh or frozen mango chunks and add a liquid of your choice, such as almond milk or coconut water, for a creamy and refreshing treat.
- Mango Salsa: Combine diced mangoes with tomatoes, onions, cilantro, lime juice, and a hint of chili pepper to create a vibrant and flavourful mango salsa. It can be served with grilled chicken, or fish, or as a topping for tacos and salads.
- Mango Ice Cream: Try making this high-protein mango ice cream – your Guilt free weight loss recipe.
- Mango Chutney: Make a sweet and tangy mango chutney by cooking diced mangoes with spices like ginger, garlic, cumin, and a touch of vinegar or lemon juice. It can be used as a condiment for grilled meats, and topping for rice and curries.
- Mango Yogurt Parfait: Layer diced mangoes with Greek yogurt and your choice of granola or nuts for a satisfying and protein-rich breakfast or snack.
- Frozen Mango Treats: Blend ripe mangoes and freeze the puree in ice cube trays to create bite-sized frozen mango popsicles. They make for a delicious and healthy summer treat.
4 Precautions to Consider When Consuming Mangoes
While mangoes are generally safe and nutritious, there are a few precautions to keep in mind:
- Allergies: Some individuals have allergies to mangoes. Mango allergy may be a delayed or an immediate one that causes a rash in and around your mouth.
- Pesticides: Mangoes are known to be sprayed with pesticides to protect them from pests during cultivation. To minimize exposure to pesticides, it’s advisable to wash the mango thoroughly under running water before consuming or peel the skin before eating.
- Soaking the mangoes: Soak the mangoes for an hour at least before consuming them. Mangoes are warm and soaking in water helps reduce the mango heat.
- Sap Irritation: Mango sap, found in the skin and stems of the fruit, contains urushiol, which can cause skin irritation and allergic reactions in some individuals. Some might like to slice and dice the mango; others might remove the skin before eating and many enjoy the small mangoes by sucking them.
Tip from Fitness with Nidhi
Remove the mango tip from the top and then squeeze it before sucking it and enjoying the pulp.
Can a diabetic person consume Mangoes?
According to NCBI, mango supplementation has improved blood glucose in obese people.
Diets that are focused on local and seasonal fruits and vegetables have shown health benefits on body weight and glucose levels. The glycemic index of mangoes ranges between 41 to 60 and average being 51.
The value of 51 is on the lower end of the glycemic index scale. Foods that are less than 55 are considered to be low glycemic food, which is safe for diabetics to consume. Foods with low glycemic index release the sugar slowly in the blood with no sudden spike in the blood glucose levels. Mangoes, also rich in dietary fibers, help regulate blood sugar levels.
Conclusion
Mangoes can be a part of your weight loss diet when consumed in moderation and as a part of a balanced meal. The fiber content, low-calorie nature, and various other benefits make it an excellent addition to any weight loss journey. Remember, achieving sustainable weight loss is a combination of a balanced diet, physical activity, and a healthy lifestyle. So go ahead and savor the taste of mangoes.
