Getting to indulge in mangoes might be the only good thing about the scorching Indian summers. But with this indulgence might come the fear of calories and weight gain. What if we told you that the ‘king of fruits’ can help you shed weight? Learn why mango is good for weight loss, how much mango can you eat every day, the best time to mangoes for weight loss and much more!
Nutritional Profile: Mangoes
Mangoes are an excellent source of vitamins A, C and K along with other essential nutrients like choline, beta carotene, lutein, zeaxanthin, etc. The following is the nutritional profile for 100g of frozen mangoes, according to the United States Department of Agriculture (USDA).
Are Mangoes Good for Weight Loss?
Mango is a tropical fruit that is native to the Indian subcontinent and South-East Asia. There are more than 500 known varieties of mangoes, most of which are low in calories, carbohydrates and fats. When eaten in moderation, mango can be a valuable addition to your weight loss diet.
Benefits of Mango for Weight Loss
They can suppress fat cells
Mango flesh and peel contain phytochemicals called polyphenols that can disrupt and suppress adipogenesis, i.e. reduce the amount of fat produced in your body which shrinks your fat cells. Polyphenols may also help burn more fat, resulting in weight loss.
They make you feel full
Mangoes are made up of about 83% water and have dietary fiber, both of which keep you feeling fuller and help curb hunger. This can help you cut down on snacking and overeating, thus lowering your calorie intake.
They are low in calories
Despite being sweet and having a moderate amount of carbs and sugar, mangoes are a low-calorie fruit, with 100g of mangoes having just 60kcal. So replacing your dessert or an unhealthy snack with a serving of mangoes can help you consume fewer calories.
How Many Mangoes Can You Eat in a Day to Lose Weight?
Limit your consumption of mangoes to 2 servings or 250 to 300g per day.
What is the Best Time to Eat Mango for Weight Loss?
Eating mangoes on an empty stomach or as a part of your breakfast can help your body make the most out of the nutrients in this delectable fruit.
As a snack
Having a cup of mangoes as a snack in the evening or between meals can help you avoid junk or processed food. The water and fiber content in mangoes can keep you full until your next meal.
As a replacement for dessert
Mangoes are one of the sweetest fruits you can find, and as such can be a nutritious option for dessert. Mangoes are naturally sweet and can satisfy your sugar cravings.
Pre or post-workout
Mangoes are an excellent source of carbohydrates that are essential to fuel your body before and after a workout. The vitamins and antioxidants in mangoes also help your muscles recover quicker after a workout.
How to Eat Mango for Weight Loss?
- Mangoes are best enjoyed as they are in the form of slices or cubes as this helps you make the most of the fiber present in the fruit.
- You can add mangoes to your bowl of oatmeal or to your smoothies for a filling breakfast.
- Mangoes are versatile and can be added to both sweet and spicy salads.
- Blend some mangoes without sugar or sweetener and freeze this mixture in moulds to enjoy a homemade popsicle.
- Avoid having mangoes in the form of shakes or aamras as they both have added sugars.
Risks of Overconsumption of Mangoes for Weight Loss
Mangoes have a moderately high amount of carbohydrates and sugars which can cause weight gain when eaten in excess. So exercising portion control can help you keep your weight in check while also enjoying this seasonal fruit.
What Are the Other Health Benefits of Mangoes?
- Mangoes are a great source of vitamin A which keeps your eyes and skin healthy.
- The vitamin C present in mangoes can improve your immunity, encourage iron absorption in your body and promote bone and muscle health.
- The fiber and enzymes present in mangoes can help ease digestion and relieve constipation.
- The antioxidants present in mangoes can help reduce inflammation and prevent cell damage.
- Some studies have shown that the phytochemicals present in mangoes exhibit anti-cancer properties.
- Mangoes have a glycemic index (GI) score of 51 which qualifies them as a low GI fruit and thus a healthy snacking option for diabetics.
Don’t Have Time To Read?
- Mangoes are an excellent source of vitamins A, C and K while being relatively low in carbohydrates, fat and sugars.
- They are low in calories, promote satiety and can suppress the fat cells in your body, all of which contribute to weight loss.
- If you want to lose weight, avoid consuming more than 250 to 300g of mango in a day.
- You can eat mangoes at breakfast, between meals as a snack, pre or post-workout, and as a replacement for dessert.
- You can eat mangoes as they are, or in salads, as toppings for oatmeal, in smoothies, frozen as popsicles, etc.
- Consuming more than 2 medium-sized fruits a day can lead to weight gain as mangoes have moderately high amounts of sugar and carbohydrate.
- Mangoes improve your eye, skin, muscle and bone health, boost your immunity, relieve constipation, improve iron absorption and reduce inflammation.
- Use the Phable Care App to consult India’s leading nutritionists and dieticians to get real-time remote care from the comfort of your home. Check out our store to order healthy treats, weighing scales, fitness bands, and more! We also have a Weight Management Program which provides 360º care. Start your weight management journey with Phable.
A 100g serving of mango has about 60kcal. A medium-sized fruit (200g) would have around 120kcal.
Yes, it is okay to eat mangoes every day, but limit your daily consumption to one cup or 150g.
Eating mangoes within 1 or 2 hours of sleep could interfere with digestion and affect your quality of sleep. Eat mangoes at breakfast or as a snack between meals to reap its benefits.
Mangoes do fall on the higher end of the carbohydrate scale when it comes to fresh fruits, but they have far fewer carbs than most processed foods or snacks. Hence they are a healthier option for a snack or dessert.
No, the carbohydrates in mango are too high to sustain ketosis. So mangoes are not keto-friendly.
Fruits that have high water content and low carbohydrate and sugar content are the most beneficial for weight loss. Some examples are:
- Citrus fruits
- Berries etc.
The added sugar and full-fat or high-fat milk used in making a mango shake can cause weight gain. You can enjoy an occasional mango shake without sugar and low-fat milk.