Last Updated on November 7, 2022 by
Are you looking for a way to lose weight? Mango may be the answer you’re looking for. Mango is a juicy fruit of the mango tree. The fresh and dried mangoes are popular in many parts of the world, and also used widely in herbal remedies and medicines especially in traditional Chinese medicine (TCM) due to the wide range of nutritional benefits present in mango.
A lot of people spend their summer months trying to lose weight, but they don’t always have much success. The problem with most diets is that they require you to eat foods you might not like. There is a solution to your weight loss woes: Mango! Mango is the perfect weight loss fruit because it has so many beneficial properties. If you want to know more about Mango For Weight Loss, make sure you read this article.
Mango For Weight Loss
Mango for weight loss: Mangoes are rich in fibre and Vitamin C
We all love mangoes! But sadly there are so many misconceptions and myths around this fruit that one keeps questioning whether or not to eat them. If you see the nutrition profile of mangoes – fibre, Vitamin C, copper, folate, Vitamins A, E, B5, K and B6, potassium, magnesium, manganese (the list goes on) – you will not question your choice of including them in your daily diet. However, fructose, the naturally present sugar in mangoes is what makes people doubt the king of fruits and refrain from eating them.
Can mangoes be included in a weight loss diet?
According to nutritionist Pooja Makhija, mangoes can be included in weight loss diet. Make sure you eat the mango and don’t consume it in the form of shakes or aamras or smoothes. “Stick to eating one mango in a day. Make sure you don’t eat it with your meal and it in between and enjoy one mango every day,” Makhija says in her Instagram story now saved as highlights.
Nutritionist Rujuta Diwekar agrees. “Mango is not just safe but recommended for people with diabetes and obesity for its rich nutrient profile. It is high on fibre, antioxidants and phytonutrients,” she writes in one of her Insta posts.
Diabetes, cholesterol and other concerns
Mangiferin is a bioactive compound found in mangoes. It has multiple therapeutic benefits and is used in treatment of infections, diabetes, cancer and heart disease. “Worldwide, diabetic associations recommend eating fresh and seasonal fruits including mangoes,” mentions Diwekar’s Insta post.
Glycemic index of mangoes is 51, which technically qualifies it as low GI food. However, each person responds differently to different foods and if you have diabetes, it is the best to consult your expert before including mangoes or any other fruit in your diet.
Mangoes have a low glycemic index and this makes the fruit safe for diabetics
Photo Credit: iStock
Heart and cholesterol
Rich in fibre and Vitamin C, mangoes can help in improving digestion and regulate blood lipid levels. The fruit can be beneficial for improving cholesterol levels. Mango contains a variety of vitamins, minerals and enzymes which have cardioprotective effect and can reduce risk of heart disease.
Other health benefits
1. Eyes and skin: Zeaxanthin and carotene are two compounds which protect the eyes and skin from damage caused by free radicals and ageing.
2. Brain: B vitamins in mangoes can help in production of red blood cells that can help in improving brain function and fat burning.
3. Liver: Phenolic compounds in mangoes can help in preventing liver damage, inflammation and chronic conditions including obesity.
Can mango be eaten on a weight loss diet?
01/5Mango and weight loss: Are the two compatible?
Mango is the most popular fruit eaten during summers and probably the crowd favourite as well. But sadly, there are a number of misconceptions about this fruit that often circles around us. If you are on a weight loss diet, you might have heard someone tell you not to eat mango, as it is too sweet and packed with calories. If you are a mango lover, then here is some good news for you. You can enjoy mango and follow your weight loss diet effectively at the same time. Read on to know more. (image credits-istock)
02/5Mango and weight loss
Yes, mango can safely be eaten without upsetting your weight loss diet. If you are on a calorie deficit, you just need to fit the mango into your daily diet by adjusting the calories somewhere else. Not just for those trying to lose weight, mango can also be consumed by diabetics and high cholesterol patients, but in controlled quantities. Remember, portion control is the key.
03/5Best time to have mango
150 grams of mango contains about 120 calories. You can have it as a morning snack or an evening snack. It will give you a feeling of satiety and will always refresh you during these scorching summer days. If you want to cut down your calories further and make your snack last long, take half a mango, chop it into bite-sized cubes and slowly enjoy them instead of gulping it down hastily. Avoid having mangoes immediately after your meals or with your meals.
04/5Benefits of mangoes
Both doctors and nutritionists recommend eating seasonal fruits to get different types of essential nutrients. Mango is a summer special fruit that carries a number of benefits with itself. Mangoes are packed with Vitamins like C, A, E, B5, K, B6 and nutrients like copper, folate, potassium, magnesium, manganese, fibre and many more. They aid digestion, boost immunity, lower cholesterol levels improve eye health and even support heart health.
05/5Best way to eat mango
The best way to eat a mango is to have it raw instead of using it in recipes. Taking account of the quantity is much easier when you eat it raw, this makes the task of calorie-counting easier. Usually, mangoes are used in large quantities in recipes like mango shakes, aamras, puddings, cakes etc. On top of that, additional sugar is added, which will increase your weight for sure.
9 Fantastic Health Benefits of Mangoes!
Royalty amongst fruits, mangoes are one of the most popular food items. As the heat notches up in summers, people wait with bated breath for this fruit to hit the markets.
Mango lovers around the world desperately wait for summers, to enjoy this ripe, juicy, pulpy, delicious fruit. Mangoes are known for their unique flavour, taste and smell. They are power-packed with loads of nutrition and health benefits.
Health Benefits of Mangoes
- Cancer Prevention:
One of the most famous health benefits of mangoes is their ability to fight cancer.
Mangiferin, a xanthonoid is found in mangoes. Mangiferin has antioxidant and anti-inflammatory properties. These properties protect the body against lung, brain, breast, cervix, and prostate cancers, and leukaemia.
- Good for Diabetics:
Mangoes have a low glycemic index(around 50), which means that they release sugar into the blood slowly. This prevents sudden spikes in the blood glucose levels, which helps diabetics.
Dietary fibre in mangoes also helps to regulate blood sugar levels. Mangiferin in mangoes also has eminent anti-diabetic potential.
- Great for Digestion:
Mangoes are rich in amylases, which help in the breakdown of large food molecules, thus improving their absorption in the body.
Mangoes, thus are wonderful for digestion. Also, the dietary fibre content in the fruit helps in cleaning up our gut.
- Immunity Booster:
Mangoes are rich in vitamin A which helps our body to fight various infections.
Mangoes also contain a good amount of Vitamin C which boosts our immune system. They help in fighting off various infections and diseases by producing more fighter cells- WBCs (White Blood Cells).
- Fights Bad Cholesterol & Heart diseases:
Mangoes are known to lower cholesterol levels (LDL-Low Density Lipoprotein) in the body, due to a high amount of dietary fibre and vitamin C.
They are rich in pectin, a fibre that reduces serum LDL cholesterol levels.
LDL causes the formation of plaques in blood vessels. Thus, mangoes show a protective effect on our heart.
- Good for our Eyes:
Antioxidants, lutein and zeaxanthin present in mangoes are known to prevent macular degeneration of the eyes.
They also act as a natural sunscreen for the eyes, preventing the harmful blue light from entering our eyes.
Mangoes are also rich in beta- carotene which helps in the production of Vitamin A. Vitamin A is known to boost the health of our eyes, thus improving our vision. It is also useful in preventing and treating night blindness.
- Slows down Aging:
Mangoes are rich in polyphenols which act as powerful antioxidants. Mangiferin in mangoes is also an effective antioxidant.
Antioxidants protect our body from free radical damage, thus showing anti-ageing effects.
- Good for our Skin & Hair:
Consuming mangoes in moderation is the key to radiant skin and bouncy hair. Vitamin C in mangoes helps to fight acne and clear up clogged pores.
Mangoes also protect our skin from the damage caused by harmful ultraviolet rays, thus acting as a natural sunblock. [12] Vitamin A in mangoes is also responsible for good skin and hair. [13]
- Promotes Weight Loss:
Mangoes help in weight loss!
Yes, you read that right. Consuming mangoes in moderation is known to reduce body fat and blood sugar as well. But we should not get carried away as having too much of them will make us gain weight.
How to consume mangoes?
- Mangoes can be consumed in any form as per our personal choice but it is best to soak mangoes in water (at least for an hour) before consumption.
- Soaking increases the absorption of healthy vitamins and minerals present in mangoes.