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Is Mango Good for Weight Loss? Debunking Common Misconceptions

The juicy and flavourful fruit mango is the summer love for a lot of. Referred to as the king of fruits, this tropical fruit isn’t merely delicious but wealthy in essential vitamins and minerals. Nonetheless, there’s a standard misconception that consuming mangoes can hamper your weight reduction journey, which has led many to eradicate mango from their weight-reduction plan.



The fear of gaining weight as a consequence of the sweetness of mangoes has been a critical reason people exclude mango from their weight reduction diets. But what if we told you that mangoes could aid your weight reduction journey? Yes, it could. The important thing lies in understanding methods to eat them.

This text goals to interrupt down the myths and misconceptions surrounding mango consumption and make clear the potential of mangoes as a weight reduction aid. So, read on and discover methods to take advantage of this summer fruit while staying true to your weight reduction journey.

Dietary Profile of Mangoes

As per the USDA, 100 grams of mangoes contain the next nutrients:

  • Energy: 60kCal
  • Protein: 0.82g
  • Carbohydrates: 15g
  • Fat: 0.3
  • Fibre: 1.6g
  • Total Sugar: 13.7g
  • Calcium: 11mg
  • Selenium: 0.6µg
  • Vitamin C: 36.4mg
  • Vitamin A: 1080IU
  • Beta Carotene: 640µg
  • Vitamin E: 0.9mg
  • Vitamin K: 4.2µg

Research highlights the dietary and phytochemical components of mango fruit. Mangoes contain carbohydrates, proteins, amino acids, fats, and organic acids. As well as, it has various micronutrients and phytochemicals.

Lysine, arginine, leucine, cysteine, valine, phenylalanine, and methionine are among the essential amino acids in mangoes. Ripening increases the lipids in mangoes, especially omega-3 and omega-6 fatty acids. Malic and citric acids, two of probably the most significant organic acids, give the fruit its acidic content. As well as, chlorophylls and carotenoids are two of the mango fruit’s most important pigments. Mango can be wealthy in polyphenols that act as antioxidants to guard your body. 

Mangoes and Weight Loss

Eating mangoes carefully generally is a healthy addition to your weight reduction weight-reduction plan. Mangoes may also help drop some pounds as a consequence of their wealthy dietary profile. While some experts could have various opinions on the topic, research suggests that consuming mango can result in weight reduction and have many other health advantages.

How do Mangoes Assist you Lose Weight?

Polyphenols

Mango flesh and peel contain phytochemicals called polyphenols. Polyphenols can decrease adipogenesis i.e. lower the quantity of fat created within the body, which causes fat cells to shrink. As well as, research shows polyphenols increase fat burning, which results in weight reduction. 

Dietary Fibre and Water

Mangoes provide dietary fibre and contain about 83% water, which helps you’re feeling fuller for longer and reduce appetite. In consequence, mango consumption can reduce cravings and stop overeating. Hence, it can help one stay inside the day by day calorie intake goal. 

Low in Calories

Mangoes are a low-calorie fruit, with just 60 kcal in 100g of mangoes. Hence, substituting a serving of mangoes in your dessert or unhealthy snack can assist you eat fewer calories.

Experts suggest limiting your mango intake to at least one cup per day. It can make sure you stay inside your day by day caloric requirements.

Summary

Despite the parable about mangoes and their negative impact on weight management, one can eat them as a part of a healthy weight-reduction plan. The wealthy dietary profile of mangoes can assist you drop some pounds. Nonetheless, it’s important to eat them carefully. The high water content, fibre and low carbohydrates in mangoes ensure they don’t hamper your weight reduction process. Moreover, the polyphenols in mangoes help burn fat, resulting in weight reduction.

Best Time to Include Mangoes in Your Food plan for Weight Loss

Eating mangoes on an empty stomach or as a part of your breakfast will help your body get probably the most nutrients from this delicious fruit. Hence, eating mangoes at these times is the most effective. The high water content of mangoes and their fibre content can assist you feel full until your next meal. So, you may also eat them as a mid-morning snack.

Mangoes are naturally sweet. Hence, they curb your cravings for desserts. As well as, as a wonderful source of carbs, mangoes are an important post-workout snack. Nonetheless, it’s important to be sure that you eat them carefully.

Ways to Eat Mango for Weight Loss

You must avoid consuming mango shakes, juices, or packaged chutneys as these products may contain added sugars and could be high in calories. As a substitute, you must eat mangoes as whole fruit.

Besides the points mentioned above, it’s important to think about some healthy tricks to assist you enjoy your mangoes without worrying about hampering your weight reduction journey. 

Listed here are some suggestions for consuming mangoes while maintaining a healthy weight:

  • It’s best to eat mangoes in the shape of slices or cubes. Doing so will assist you maximise the fibre content of the fruit.
  • Mangoes are a filling addition to smoothies or a bowl of muesli for breakfast.
  • You can too make a fruit salad using mangoes and other seasonal fruits.
  • To make a homemade popsicle, puree some mangoes without adding sugar or sweetener, then freeze the liquid in moulds.
  • You’ll be able to add slices of mangoes in a fat-free yoghurt to make healthy smoothies. 
  • Avoid eating mangoes in shakes or Aamras. It’s because these foods contain added sugar. One must also avoid packaged mango beverages.

Summary

Having fun with mangoes in the proper proportion and manner can reap weight reduction advantages. Hence, it’s important to be watchful of the portion size. All the time eat them carefully, and take a look at to eat your mangoes either empty stomach within the morning or as breakfast or a mid-morning snack. You’ll be able to reap the numerous health advantages by having fun with mangoes as an entire fruit. 

Other Health Benefits of Mangoes

  1. Mangoes are a unbelievable source of vitamin A, which protects the health of your skin and eyes.
  2. Mangoes include vitamin C, which helps boost immunity, facilitate the body’s iron absorption, and support the health of your bones and muscles.
  3. Mangoes’ fibre and enzyme content may also help with constipation relief and digestion.
  4. Research suggests mangoes include antioxidants that may aid in reducing inflammation and stopping cell damage.
  5. Mangoes contain phytochemicals demonstrated in some studies to have anti-cancer potential.

Summary

Besides weight reduction, mangoes also offer other benefits. Some benefits include improving eye health, strengthening bones and muscles, improving digestion, stopping cell damage and reducing inflammation. Moreover, mangoes also offer anti-diabetic and anti-cancer advantages.

Risks of Overconsumption of Mangoes for Weight Loss

Eat not more than 250–300g of mangoes every day. It’s because mangoes have a moderately high amount of natural sugars, which might cause weight gain when eaten excessively. Hence, eating carefully can assist you maintain a healthy weight and revel in this seasonal fruit. Moreover, consuming too many mangoes can lead to diarrhoea owing to its high fibre content. 

Mango consumption in excess might end in weight gain. Furthermore, it has a warming effect, which, when consumed in excess, may cause pimples and pimples on the skin. In consequence, individuals who have these issues should eat fewer mangoes. 

Summary

Mangoes are helpful only once you eat them in a right way. Eating them in excess can result in weight gain. As well as, it could also result in diarrhoea. Also, the warming effect of mango can result in causing pimples and pimples if one consumes them in excess.

Mango Recipes for Weight Loss

Mango Smoothie Bowl

Servings: 1

Total time: 10 mins

Ingredients:

  • Mango: 1 (medium)
  • Coconut milk: 1 cup
  • Almond milk: 1 cup
  • Banana: 1 (small)
  • Chia seeds: 1 tbsp
  • Almond flakes: 1 tbsp

Method: 

  • Mix the mango and banana with almond and coconut milk. 
  • Pour it right into a bowl. 
  • Top the thick consistency with almond flakes and chia seeds. 
  • Enjoy your healthy smoothie.

Green Mango Salad with Prawns

Servings: 1

Total time: 20 mins

Ingredients:

  • Green Mango: 1
  • Boiled Prawns: 4-6
  • Lettuce: 3-4
  • Cucumber: 1
  • Tomato: 1
  • Salt: to taste
  • Red chilli powder: to taste 
  • Lemon: 2 tsp
  • Chia Seeds: 1 tbsp

Method: 

  • Chop green mango, prawn, cucumber, and tomato into cubes. 
  • Mix the chopped ingredients, lettuce, salt, and red chilli powder, in a bowl. 
  • Gently toss chia seeds and lemon juice into the salad and serve. 

Coconut Mango Oatmeal

Servings: 1

Total time: 10 mins

Ingredients:

  • Oatmeal: 125g
  • Oats milk: 1 cup (unsweetened)
  • Salt: to taste
  • Mango: 100g
  • Shredded coconut: 2 tbsp
  • Vanilla essence: 1 drop
  • Flaxseed:15g

Method:

  • Boil the oat milk and cook the oatmeal in it with salt for 3-4 minutes.
  • Remove it from the warmth and stir in 1 ½ tbsp shredded coconut. 
  • Transfer to a serving bowl and add the remaining coconut and flaxseeds.

HealthifyMe Suggestions

An exciting option to eat mangoes for weight reduction is to mix them with spinach and other greens to make a nutrient-packed smoothie. Mangoes are already sweet, so that you won’t need additional sweeteners, making this smoothie a healthier alternative. As well as, the high fibre content in mangoes will keep you full and satisfied, and the spinach will provide essential vitamins and minerals, making it an ideal weight-loss-friendly breakfast or snack option. Click here for a delicious tangy mango drink that’ll assist you beat the summer heat. 

The Final Word

Mangoes contain abundant vitamins and minerals. Conversely, sugars, fat, and carbs are present in relatively small amounts. In consequence, mangoes are low in calories, aid in satiety, and may suppress your body’s fat cells—all of which aid in weight reduction. To scale back weight, one should avoid a day by day mango intake of greater than 250 to 300g. One can even eat mangoes as a dessert alternative, a mid-meal snack, pre- or post-workout food, and breakfast. Finally, it’s best to eat raw mangoes, in salads, as an addition to oatmeal, frozen as popsicles, etc. Mangoes help enhance immunity, ease constipation, promote iron absorption, reduce inflammation and improve the health of your eyes, skin, muscles, and bones.

Moderation is the important thing to good health. Consuming anything in excess is detrimental to weight reduction. Good nutrition, frequent exercise, and a positive mindset are a couple of components of a healthy lifestyle. As well as, by caring for your body and finding pleasure in your efforts, you might improve your physical and mental health. Regarding mangoes, it’s important to eat them right. You’ll be able to at all times subscribe to the HealthifyMe app to attach with a few of India’s top dieticians and nutritionists for nutrition issues and healthy eating habits from the comfort of your private home.

Disclaimer: The aim of this text is simply to disperse knowledge and lift awareness. It doesn’t intend to switch medical advice from professionals. For further information, please contact our certified nutritionists Here.

Ceaselessly Asked Questions (FAQS)

Q. Is mango good for weight reduction?

A. Although there are contradictory thoughts amongst experts regarding mango and weight reduction, scientific evidence shows that mango may aid weight reduction. Nonetheless, it is barely valid if one eats them carefully and in the proper way. Mangoes contain polyphenols, which enhance fat burning, resulting in weight reduction. Mangoes also assist within the breakdown of food, which improves digestion. Moreover, vitamins A and C in mangoes enhance immunity. Overall, if paired with a weight reduction weight-reduction plan plan within the really useful amount, mangoes can significantly assist in weight reduction.

Q. What number of calories does a mango have?

A. Mangoes contain relatively low amounts of calories. For instance, as per USDA data, 100 grams of mangoes contain 60 calories. In other words,, one whole mango incorporates roughly 205 calories. Nonetheless, the precise calorie content in mangoes differs in accordance with their variety and ripening.

Q. Can eating an excessive amount of mango make you gain weight?

A. Eating anything in excess can result in harmful effects. Similarly, when consumed in excess, mangoes provide excessive sugar content and carbs, possibly resulting in weight gain. Due to this fact, it’s important to eat them carefully. Moderate eating can assist you maintain your weight reduction goals.

Q. Is it fit for human consumption mango while attempting to drop some pounds?

A. Mangoes are unquestionably healthy to eat when attempting to drop some pounds. Nonetheless, remember to not overindulge or eat multiple cup of mangoes day by day. The fibre content and water in mangoes can keep you full for longer and assist in weight reduction. Additionally it is advisable so as to add mangoes to your weight reduction weight-reduction plan only after consulting a licensed nutritionist.

Q. What nutrients are in mango that might contribute to weight reduction?

A. Mangoes are a powerhouse of nutrients. Despite their high sugar content, mangoes do have nutrients that help enhance weight reduction. For instance, fibre and high water content in mangoes keep you satiated for an extended, resulting in fewer calorie intake. Moreover, mangoes are an important source of vitamins A, C, and K. The low-calorie content in mangoes can be an aid in shedding weight. Finally, polyphenols in mangoes help burn fat faster, resulting in weight reduction. Nonetheless, it’s important to eat them carefully to reap maximum advantages.

Q. Can eating mango as a part of a balanced weight-reduction plan help with weight reduction?

A. One can include mangoes in a balanced weight-reduction plan. The perfect practice for preparing a healthy meal plan is to have foods from all groups and eat them carefully. That makes a balanced weight-reduction plan. You’re going to get the crucial nutrients by including mangoes in your weight-reduction plan and keep moving towards your weight reduction objectives.

Q. What’s the most effective option to eat a mango for weight reduction?

A. You’ll be able to include chopped mango cubes in your fruit salad. Having it as a topping to your yoghurt or low-fat curd is a superb option. Furthermore, you’ll be able to replace other unhealthy desserts with a couple of mango slices. As mangoes are naturally sweet, they are going to curb your sugar cravings. Nonetheless, one of the best ways is to eat them as an entire. That may make sure you don’t miss out on mango’s fibre content.

Q. Can mango juice help with weight reduction?

A. Mango juice has fewer calories, and it may appear healthy to eat when on a weight-loss journey. Nonetheless, one should avoid fruit juices when on a weight-loss weight-reduction plan. The strategy of mixing takes away all of the fibre content from the fruit, which can not leave the fruit as helpful because it was. But, if you need to eat mango juice, make sure you only drink cold-pressed juice without added sugar or preservatives.

Q. Are there any potential unwanted effects of eating mango for weight reduction?

A. There are not any significant unwanted effects of eating mango for weight reduction. Nonetheless, excessive use could end in weight gain and diarrhoea. Mangoes even have a warming impact on the body. Hence, overeating them can lead to pimples and pimples.

Q. What number of mangoes should I eat per day to assist in weight reduction?

A. Experts imagine you’ll be able to eat as much as 250 grams or one cup of mango day by day. Nonetheless, everybody is different. Hence, it’s best to seek the advice of a licensed nutritionist or a healthcare expert to define the amount that suits you the most effective. Furthermore, avoid consuming Aamras, shakes and mango desserts. These products will derail your weight reduction journey.

Research Sources

1. U S Department of Agriculture

https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients

2. Maldonado-Celis ME, Yahia EM, Bedoya R, Landázuri P, Loango N, Aguillón J, Restrepo B, Guerrero Ospina JC. Chemical Composition of Mango (Mangifera indica L.) Fruit: Dietary and Phytochemical Compounds. Front Plant Sci. 2019 Oct 17;10:1073. Doi: 10.3389/fpls.2019.01073. PMID: 31681339; PMCID: PMC6807195.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6807195/

3. Papanikolaou Y, Fulgoni VL third. Mango Consumption Is Related to Improved Nutrient Intakes, Food plan Quality, and Weight-Related Health Outcomes. Nutrients. 2021 Dec 24;14(1):59. doi: 10.3390/nu14010059. PMID: 35010933; PMCID: PMC8746860.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746860/

4. Martin Rosas, Sherry Pinneo, Celeste O’Mealy, Michelle Tsang, Changqi Liu, Mark Kern, Shirin Hooshmand, Mee Young Hong, Effects of fresh mango consumption on cardiometabolic risk aspects in chubby and obese adults, Nutrition, Metabolism and Cardiovascular Diseases,

Volume 32, Issue 2, 2022, Pages 494-503, ISSN 0939-4753, https://doi.org/10.1016/j.numecd.2021.11.001.

https://www.sciencedirect.com/science/article/pii/S093947532100541X

5. Wang S, Moustaid-Moussa N, Chen L, Mo H, Shastri A, Su R, Bapat P, Kwun I, Shen CL. Novel insights of dietary polyphenols and obesity. J Nutr Biochem. 2014 Jan;25(1):1-18. doi: 10.1016/j.jnutbio.2013.09.001. PMID: 24314860; PMCID: PMC3926750.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3926750/

6. Lenucci MS, Tornese R, Mita G, Durante M. Bioactive Compounds and Antioxidant Activities in Different Fractions of Mango Fruits (Mangifera indica L., Cultivar Tommy Atkins and Keitt). Antioxidants (Basel). 2022 Feb 28;11(3):484. doi: 10.3390/antiox11030484. PMID: 35326134; PMCID: PMC8944460.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8944460/

7. Yap KM, Sekar M, Seow LJ, Gan SH, Bonam SR, Mat Rani NNI, Lum PT, Subramaniyan V, Wu YS, Fuloria NK, Fuloria S. Mangifera indica (Mango): A Promising Medicinal Plant for Breast Cancer Therapy and Understanding Its Potential Mechanisms of Motion. Breast Cancer (Dove Med Press). 2021 Sep 13;13:471-503. Doi: 10.2147/BCTT.S316667. PMID: 34548817; PMCID: PMC8448164.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8448164/

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