~ It’s not the mango that makes you fat. It’s usually some or all of the following -:
~ That Italian dinner you had out last week (approx 1500 – 2000 cals (Calories) and even the largest mango would hardly be 110 cals.
~ That binge drinking night out with friends
~ Overeating and not exercising
~ Skipping meals
~ Are you really worried about sugar in a fruit when most of us mindlessly gorge on desserts and chocolate bars.
~ Refined Sugar – Sugar – Sugar
Here are the answers to all of the above….
A 100-gram mango contains 75 calories and a larger one approximately 107 -130 calories depending on the size. Now consuming one medium-sized mango is perfectly fine, so long as you follow my thumb rule of consuming a couple of nuts immediately after the fruit (so that the simple sugars in the fruit, don’t raise your blood sugar levels to fast. The fibre in the nuts stabilize that effect)
Mangoes have a number of health benefits.
It’s Rich in Vitamins and Minerals: Mangoes are loaded with antioxidants and Vitamin A, C, E, Thiamine and several minerals.
Anti-Cancer: Mango is high in soluble dietary fibre known as pectin. A scientist has identified a strong link between eating lots of fibre and a lower risk of cancer of the gastrointestinal tract. A cup of sliced mangoes (around 165 gram) contains 76 percent of the needed daily value of vitamin C, a potent antioxidant which helps protect cells from free radical damage and reduces the risk of cancer.
Eye health: Mangoes are rich in vitamin A that promotes eye health and prevents dryness of the eye.
Digestion: Mangoes contain enzymes that aid protein metabolism and digestion. The fruit is also rich in fibre and helps prevent constipation.
Acne and skin: Mango pulp when rubbed on the face help cure acne and soothes the skin. It promotes great complexion and hence is a vital ingredient in many cosmetic products and creams.
Rich in Vitamin E – Mangoes contain vitamin E that regulates sex hormones and boosts sex drive.
Boosts memory and concentration: mangos are Excellent for children. Serve during breakfast or while they are studying for exams, as mango has the ability to boost concentration levels and memory.
Gain weight: Mangoes blended with whole milk and dates help put on weight
For Diabetics: Mangoes even though high in sugar can be given in moderation to a person who is diabetic. Its best served with a high fibre food like oats or muesli (chop a mango and add it to the oats, porridge or muesli) so blood sugar levels are regulated. Mangoes are low GI foods, so they would not have a negative impact unless eaten at the wrong time and in the wrong quantity.
For those watching their weight, indulge in a mango a day, if it’s a large mango, share it. If you have two mangoes in a day (Key is to be moderate), then have other low sugar fruits like banana, berries, oranges, on that day and eat fibre foods.
The combination of mango and sugar, for example in a shake or smoothie, is what makes it dangerous for our weight and sugar levels. So eat the fruit whole and in its natural form.