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April 4, 2018 By Luke Coutinho 11 Comments

Mangoes: To Eat or Not To Eat!

mangoes

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 & 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: 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.

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About Luke Coutinho

Head Nutritionist and Master Coach, motivational speaker, published Author of ‘Eat Smart, Move More, Sleep Right – Your personal health coach’, sold globally, Luke has been involved in nutrition and fitness even since he graduated from IHM with specialization in food science and nutrition. Luke is an ‘International Collaborator ‘with the University of Yale, Griffin – Prevention research center, CT, U.S.A and practices in the field of nutrition, health, preventive and alternative treatment. Luke speaks at forums like the YPO, WPO, EO, etc worldwide on disease, nutrition, fitness and lifestyle. He encourages and helps people steer away from conventional medicine and uses natural foods. He believes in a lifestyle change and helps and coaches people to make ‘shifts in their lifestyles to achieve their health goals.

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Comments

  1. Amit Chaudhary says

    April 23, 2014 at 1:17 pm

    wow – i wont have to sacrifice mangoes 🙂

    Reply
  2. Chhavi Dang says

    April 23, 2014 at 2:19 pm

    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 🙁

    Reply
    • Luke says

      April 25, 2014 at 7:07 am

      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,,

      Reply
  3. pooja says

    May 14, 2014 at 9:22 am

    I always had this doubt about Mangoes…Just Looooove them and thanks for throwing light!!

    Reply
  4. Pradeep Shetty says

    April 12, 2016 at 10:14 pm

    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..

    Reply
  5. Pravin says

    May 3, 2017 at 8:50 pm

    Great info on mango.
    Nice to have mango these days…in summer vacation

    Reply
  6. JNA India says

    May 15, 2018 at 12:37 pm

    Nice Article on Indian Mango. India is ready for its new mango crop in 2018.

    Reply
  7. Beena Vernekar says

    May 30, 2018 at 2:38 pm

    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.. ?

    Reply
  8. Jasmine says

    June 5, 2018 at 2:36 pm

    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

    Reply
  9. Vishnu Joshi says

    May 27, 2020 at 9:54 am

    I like very much mango. But eat only between 15 to 20 days

    Reply
  10. EduGeeksClub says

    May 20, 2022 at 8:14 pm

    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.

    Reply

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