Worried that eating a Mango will lead to weight gain? Even the largest mango would hardly be 110 cal. It’s not the mango that makes you fat. 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
- Rich in Vitamins and Minerals: They are loaded with antioxidants and Vitamin A, C, E, Thiamine and several minerals.
- Anti-Cancer Properties: It 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: They are rich in vitamin A that promotes eye health and prevents dryness of the eye.
- Digestion: They 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 can help cure acne and soothe the skin. It promotes great complexion and hence, is a vital ingredient in many cosmetic products and creams.
- Rich in Vitamin E: They contain vitamin E that regulates sex hormones and boosts sex drive.
- Boosts Memory & Concentration: Mangoes 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: Even though high in sugar, they can be given in moderation to a person who is diabetic. Its best served with 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 (moderation is key), then have other low sugar fruits like banana, berries, or 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.
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#BeTheForce
wow – i wont have to sacrifice mangoes 🙂
My trainer always pulls me up for consuming mangoes in summers. Its my most fav fruit and Im glad I never stopped eating…But at the same time I didnt lose weight either 🙁
Mangoes are not the reason you don’t lose weight 🙂 Outside food is usually the culprit,,,or lack of physical activity, low water intake, refined sugar and hidden sugar in packaged foods,,,enjoy your ,mangoes,,,if you have diabetes, then do it in moderation,,
I always had this doubt about Mangoes…Just Looooove them and thanks for throwing light!!
Wow..lovely article.. Got some good insight on this King of fruits..irrespective of the guilt.. used to have it anyways :)..what’s the best time to have it though….have been choosing to have b4 dinner..this season..
Great info on mango.
Nice to have mango these days…in summer vacation
Nice Article on Indian Mango. India is ready for its new mango crop in 2018.
Last year n this year too after lukes advise had a mango before my breakfast smoothie of raw cacao n nuts n dry fruits n in fact lost weight n now its consistent now.. Thanks.. ?
Hi nice to go through info on mangoes. Would like to know with which other fruit we can have mangoes & when. since I have habit of having after lunch & dinner
I like very much mango. But eat only between 15 to 20 days
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.