Exploring Mango and Weight Loss: Fact or Fiction
Table of Contents
The summer season has just begun, and many of us are already craving the delicious fruit known as the “King of all fruits” – Mango. Mangoes are yellow, juicy, and have a refreshing scent that we all love. The Indian subcontinent produces over 1500 varieties of mangoes, and there are about 3000 varieties around the world, so everyone has a personal favorite. Not only are mangoes a tasty treat for our taste buds, but they are also super healthy as they are enriched with lots of vitamins and minerals. Mangoes are often considered fattening. However, have you ever wondered whether a Mango and weight loss can be connected? In this article, we will explore mangoes’ weight loss properties, helping you make informed decisions about including them in your weight loss journey.
The Superfood Mango: Health Benefits Beyond Weight Loss
Mango is an incredible source of nutrients that our body requires to function optimally. It has zero fat and zero cholesterol but is packed with many essential nutrients our body needs. It is abundant in vitamins C, A, and E, which are excellent for boosting our immune system and improving eyesight, reproductive health, and skin health. The fruit is also rich in dietary fiber, making it an excellent choice for improving digestive health and promoting intestinal well-being. Also, mangoes are high in potassium, magnesium, and vitamin K, benefiting our heart health and strengthening our skeletal system. They contain various antioxidants, such as beta-carotene and flavonoids, which help prevent cell damage and keep chronic diseases like cancer at bay. It also contains copper, folate, vitamin B6, niacin, riboflavin, and thiamine. But is Mango good for weight loss, too? Many of us might still be unaware that it can be a super aid in weight loss. For more information about Mango and Weight Loss Contact us.
Can Mango Aid in Weight Loss? Unveiling the Benefits
Are you someone who loves mangoes but avoids them due to the popular myth that they can lead to weight gain? Well, it’s time to debunk this myth and learn the truth about mangoes. Mangoes can be the perfect partner for your weight loss journey. Mangoes can do wonders for your weight loss goals when consumed in the right quantity and in the correct manner. You must also know the best time to eat Mango for weight loss. Thanks to their high fiber content and calorie density, mangoes keep you feeling fuller for longer, preventing unhealthy snacking and overeating. This way, you can easily keep your calorie intake in check. Mangoes are also highly beneficial to your digestive tract, helping to clean your intestines and relieve constipation. Mangoes’ natural sweetness can also be a tasty and healthy substitute for sugar in many of your smoothies, curds, and milk. Mangoes have natural sugars that, when combined with their vitamins and dietary fibers, limit sugar absorption in the body. This helps control blood sugar fluctuations, making it an excellent snack for midnight sweet cravings. Consult our expert dietitian Dt. Rukhsana Azhar for mango and weight loss journey.
- The glycemic index (the ability of any food item to increase blood glucose levels) of mangoes is not very high. It is moderate, between 45 and 55. This is because of its high fiber content, which does not raise the GI. As a result, unlike popular belief, mangoes do not lead to a sudden spike in blood sugar levels.
- Its high water content balances sodium in our bodies. Its potassium prevents water retention, reduces body weight, and flushes out toxins.
- Mangoes have a lot of powerful antioxidants. These antioxidants help detoxify our bodies and help with weight loss.
- Mango is excellent for digestive health. When we consume Mango, our metabolic rate increases significantly, and weight loss starts.
How do you include Mango in your diet?: Mango and weight loss
Is Mango good for weight loss? Yes, it is. You can enjoy your favorite fruit while still losing your stubborn belly fat. However, eating them properly is essential to maximize their nutrients and avoid weight gain. Here are some tips to keep in mind while consuming mangoes:
- Soak the mangoes in water for 2-3 hours before eating to remove excess heat and remove the phytic acid present. Phytic acid hinders the absorption of nutrients in mangoes into the body.
- The best time to eat Mango for weight loss is in the first half of your day, preferably as a breakfast or afternoon snack.
- Most people eat mangoes immediately after their meals, which often causes weight gain and sugar spikes. To avoid this, it’s great to have a mango as a snack. You can also enjoy a mango or two and skip your meal for that time. This way, your body will only get the necessary calories, and no extra pounds will be added to your stomach.
- Try to eat mangoes as a whole fruit rather than adding them to smoothies and other drinks. Adding them to smoothies, etc., increases their sugar content and makes them less beneficial.
- While mangoes are nutritious and tasty, eating them in moderation is essential.
By following these tips, you can enjoy your favorite fruit while achieving your weight loss goals. Mango and weight loss are linked, but how we consume it is crucial to get the desired results. So, go ahead and indulge in this delicious fruit guilt-free!
Also Read: How to Lose Weight in Delhi
Some tasty and healthy recipes of Mango and weight loss
The best time to eat a mango for weight loss is during your morning breakfast. It is recommended to have it as a whole fruit to obtain all the nutrients without adding extra calories. However, you can occasionally have it in other forms, such as smoothies, puddings, and drinks. Here are some tasty and healthy beverages you can make with Mango.
- Mango chia seeds pudding: In 150 ml of low-fat milk, add 1.5 tablespoons of chia seeds, 4-5 almonds, and around 100 g of Mango. Grind it and enjoy.
- Mango and flax seed smoothie: Take 1 cup of Mango, add 5-6 soaked and peeled almonds, one tablespoon of roasted flax seeds, and a little water or low-fat milk. Grind until smooth.
- Mango oats smoothie: Take 1 cup of Mango, add 4 tablespoons of roasted oats and three tablespoons of pumpkin seeds, and blend smooth.
- Mango shake: Take a cup of Mango and add low-fat milk. Add some ice and grind. Garnish the drink with almonds.
- You can drink excellent mango juice, too, to beat the summer heat.
FAQs Regarding Mango and Weight Loss
What is the best time to eat Mango for weight loss?
Avoid eating mangoes as a dessert after your meals. You can eat mangoes in between your meals as a snack. The best time to eat mangoes for weight loss is in the morning, preferably after your workout. You can add them to your protein shake. The enzymes found in mangoes help break down protein for better absorption by our body. You can also eat mangoes as your afternoon snack. Have them before 4 p.m. for best results and avoid weight gain.
How many mangoes can I have in a day?
You should limit yourself to a single medium-sized mango per day. However, you can replace a few portions of your meals with Mango if you want to consume more.
How is Mango good for weight loss?
Mango is an excellent fruit for weight loss. Though a medium-sized mango contains around 100-105 calories, it has zero cholesterol and zero fat. It is also super rich in dietary fiber, which helps keep us feeling full for longer, reducing the risk of hunger and overeating. This keeps our calorie intake in control. Additionally, Mango is high in water content and antioxidant properties, which help flush out toxins and promote weight loss. However, trying to consume it during the first half of the day is essential, which is the best time to eat a mango for weight loss.
Why do some people get pimples on their faces after eating mangoes?
Mangoes are packed with various antioxidants, some unique to this fruit. These antioxidants are excellent for eliminating toxins from our bodies. In some people, toxins can manifest in the form of pimples, but this is the body’s natural way of cleansing itself. Mango’s detoxifying properties make it an incredible ingredient for a face pack. It eliminates excess heat from your body. Moreover, the idea that Mango is good for weight loss is supported by its ability to eliminate toxins.
Do mangoes suddenly raise the blood sugar levels?
No, this is a myth. Mangoes are a great source of fiber, which helps limit their glycemic index to a moderate level of 45-55. This means consuming a small cup of Mango daily will not suddenly impact blood glucose, even for individuals with diabetes. Mangoes have natural sugars, which, combined with their fiber and vitamins, prevent blood sugar fluctuations. They also do not let our body absorb too much sugar. However, eating in moderation is essential.
Excessive weight gain is a significant issue that concerns many people today. Many engage in rigorous exercise routines and strict diet plans, thinking a weight loss diet must be bland and devoid of flavor. They believe they must give up many of their favorite foods and cravings, including one of their favorite fruits, Mango. Giving up on Mango also deprives them of experiencing its other amazing health benefits. Besides, they don’t know that Mango is good for weight loss. With all the vitamins, minerals, and dietary fibers, Mango is undoubtedly a superfood, linking Mango and weight loss even more miraculously. The best time to eat Mango is in the first half of the day, and if you follow a few other tips mentioned above, mangoes can be your go-to choice for weight loss. So, the next time you have a midnight sweet craving, reach out for Mango and indulge in its delicious sweetness without guilt or second thoughts. Incorporate mangoes into your daily diet, and you’ll see how they can help you achieve your weight loss goals and improve your overall health.
Hello My Name is Dt. Ruksana Azhar and I am a certified dietician and providing online & offline services for Weight Management, PCOS/PCOD Management, Diabetes Management , etc. I have 12+ years of experience in the Apollo Hospital Delhi , Max Super Specialty Hospital Delhi, Lilavati Hospital Mumbai and VLCC healthcare Mumbai. I loves to write healthcare and lifestyle related blog. My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.
