Mangoes, often called the “king of fruits,” are a favourite for many, thanks to their sweet, juicy flavour and rich nutritional profile. But are mangoes good for weight loss? While they can fit into a weight loss plan, consuming them wisely is crucial to avoid overloading with calories and sugar.
Mangoes can be part of a weight loss diet plan, which you may get with your weight loss program that satisfies sweet cravings while providing fiber and essential nutrients, sticking to small portions and pairing them with balanced meals to avoid excess sugar. In one such program offered by Fitterfly, you’ll receive expert guidance on integrating mangoes into your meals, helping you build sustainable habits and achieve your health goals.
This blog explores how mangoes can support weight loss, their benefits, side effects, and intelligent ways to enjoy them.
Nutritional Value of Mango
Mangoes are rich in vitamins, minerals, and antioxidants. A medium-sized Alphonso mango (100 grams) contains:
| Nutrient | Value (per 100 gm) |
| Energy | 48.35 kcal |
| Carbohydrate | 9.79 gm |
| Total Fat | 0.54 gm |
| Total Fiber | 1.8 gm |
| Fructose | 4.61 gm |
| Glucose | 1.82 gm |
Note: Nutritional values vary based on variety and ripeness.
Advantages of Mangoes Consumption
Antioxidants: The polyphenols in mangoes safeguard cells from oxidative stress for overall health.
Increases Immunity: Those vitamins A, C, and E-filled mangoes help build immunity for your body.
Supports Digestion: Mango is rich in fiber and aids digestion. Their failure to allow proper bowel movement causes constipation.
Promotes Eye Health: Vitamin A in mangoes supports good vision and eye health.
Is Mango Good for Weight Loss?
Mangoes can be part of a weight loss diet, but moderation is key. Their natural sweetness and limited seasonal availability often tempt us to overindulge, especially in calorie-laden forms like mango shakes, aamras, or kulfi, loaded with added sugar. These are best avoided if weight loss is your goal.
How to Consume Mangoes for Weight Loss
To enjoy mangoes without sabotaging your weight loss efforts:
Control Portions: Have a few slices instead of the whole mango.
Pair Wisely: Combine mango with protein-rich foods like yogurt or nuts that will keep you full and decrease the sugar content.
Choose the Right Time: Mangoes should be eaten with something other than heavy meals. Instead, have them as a mid-morning or afternoon snack to prevent spikes in blood sugar.
Recommended Daily Intake
Consume mangoes in a controlled amount: just a few slices or half the mango can satisfy your taste buds and ensure limited calorie and sugar intake.
Side Effects of Eating Mangoes When Trying to Lose Weight
While mangoes are technically safe to be consumed, excessive amounts have the following side effects;
- Weight Gain: Consumption of high-sugar and calorie foods will counteract the weight loss process.
- Digestive Issues: Over-consumption will lead to stomach discomfort and diarrhea.
- Blood Sugar Spikes: Mango contains natural sugars that can impact someone with diabetes or insulin resistance.
- Allergic Reactions: While rare, there are a few reported cases of people reacting to mangoes due to skin irritation or an allergic reaction.
Mango Recipes for Weight Loss
- For a quick and mess-free fix, slice a mango and enjoy it fresh.
- For something more exciting, try this cooling Minty Mango Salad – Dice some sweet mango, cucumber, and carrots. Add chopped fresh mint (pudina) and a dash of lemon juice.
This vibrant and light snack justifies being brought into your weight loss journey!
Takeaway
Mangoes can become part of the weight loss diet if consumed in moderation and with other nutritious foods. By managing the portion sizes and taking them at the right time, you can enjoy this seasonal delight without derailing your fat-loss goals.