Is Mango Good For Weight Loss?
Yes, mangoes are good for weight loss because they only have around 100 – 120 calories per whole medium-sized mango. Plus mango is rich in fiber.
Both these things are great when you’re trying to lose weight.
So this means you can have a whole mango as a snack without using up too much of your daily caloric budget.
Meanwhile, their high fiber content in slows down the breakdown of sugar, helping to prevent the spikes in blood sugar that often lead to cravings.
Additionally, foods high in fiber are known to promote feelings of fullness, which can be advantageous in a weight loss diet.
If you’re curious about more reasons why mangoes are good for weight loss, and maybe some reasons why they might not be, keep reading this article.
Nutritional Value of Mangoes
According to the USDA, one cup of raw mango pieces (165g) provides the following nutrition information.
Calories: 99
Carbohydrates: 25g
Fat: 0.6g
Protein: 1.4g
Fiber: 2.6g
Sugars: 23g
Sodium: 2mg
Folate: 71mcg
Vitamin C: 60mg
Vitamin E: 1.5mg
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Potential Benefits of Mangoes For Weight Loss
Now that we’ve seen how healthy mangoes are, let’s dive into why this fruit is good for weight loss and other health benefits.
They Have a Decent Amount of Fiber
Mangoes have a decent amount of fiber.
When you eat a whole mango the insoluble fiber in it works like a mesh inside the duodenum, which is the first part of the small intestine.
This mesh acts like a barrier, making it take longer for your body to absorb the sugar in them.
Then, there’s also soluble fiber in mangoes, the kind that can dissolve in water. This fiber fills up the spaces left by the insoluble fiber mesh.
By doing this, it forms a second barrier that further slows down how quickly glucose, or sugar, gets into your blood.
Because of this double barrier, the liver isn’t suddenly overwhelmed with sugar, which helps to avoid a big spike in your blood sugar levels.
Thanks to these two kinds of fiber working together, the process of sugar from mangoes entering your bloodstream happens more slowly.
This means the increase in your blood sugar happens gradually, which leads to a smoother response from insulin, the hormone that helps manage blood sugar.
By making sure sugar gets released slowly, mangoes help you have steady energy all day. This means you’re less likely to get hungry quickly and snack on other things.
They are Low in Calories
When you look at the nutrition info, you see that 1 cup of mangoes (165g) has just 99 calories. This is good for losing weight in two big ways.
First, even though mangoes don’t have many calories, they’re full of nutrients. This means you can eat them as a snack without many calories but still get a lot of vitamins and minerals.
Second, to lose weight, you need to eat less than what your body needs to keep its current weight.
So, if you’re 80 kg and need 2,500 calories to stay the same, eating around 2,000 calories will make your body use stored fat for energy.
Having foods like mangoes is smart when you’re eating fewer calories because they’re low in calories but give you plenty of nutrients.
Say you’re hungry between lunch and dinner. Choosing a medium-sized mango, which has about 100 calories and lots of nutrients, is better than reaching for a bag of chips.
A bag of chips can add about 500 calories without really helping your hunger or giving you good nutrients.
If your daily calorie limit is 2,000, and breakfast is 500 calories plus lunch is 600, you have 900 calories left.
A mango will only take 100 calories from your remaining budget, leaving you 800 for dinner.
This choice helps you save calories for other meals instead of wasting them on snacks like chips or candy that don’t fill you up or provide any key nutrients.
Mangoes Are Low in Glycemic Index and Glycemic Load
The Glycemic Index (GI) is a way to measure how quickly foods can raise your blood sugar. It gives foods a number from 0 to 100.
The higher the number, the faster it raises your blood sugar. Pure sugar is at 100 because it raises blood sugar the fastest. Mangoes have a GI of 51, which means they don’t raise your blood sugar too quickly.
There’s also something called the Glycemic Load (GL). This looks at the GI but also considers how much carbohydrate is in a serving of the food. It gives us a better picture of how food actually affects your blood sugar when you eat it.
A food might have a high GI but a low GL if it doesn’t have a lot of carbs in a serving. On the other hand, a food with a medium GI could have a high GL if you eat a lot of carbs in one go.
Mangoes have a GL of 7, which means they have a small effect on your blood sugar.
Eating foods with a low GL is good because it means your blood sugar goes up slowly, not all at once. This is better for your body because it doesn’t cause big jumps in insulin.
Insulin is what your body uses to manage blood sugar. If your insulin levels go up and down too much, it can make it hard for your body to use insulin properly. This problem can make it difficult to lose weight.
Foods that have a low GL are digested slowly. They release sugar into your blood little by little. This helps you feel full for a longer time after you eat, which means you’re less likely to snack or eat too much later.
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Potential Downsides of Mangoes for Weight Loss
Now, just like with any food, there are a couple of downsides to consuming mangoes when you’re trying to lose weight.
Not Good in Juice Form
Mangoes are really good when you eat them as they are because they have fiber, along with sugar, vitamins, and minerals.
But, when you turn mangoes into juice, a lot of that good fiber gets lost. What you’re left with is mostly the sugar and some of the vitamins and minerals.
Also, when you eat a mango by itself, the act of chewing and the fiber in the mango help make you feel full. But, if you decide to make mango juice, you’ll need about 2 to 3 whole mangoes to fill just one glass.
Doing this means you’re eating more mangoes than you normally would at one time, which adds more calories.
But even more important, when you juice mangoes, you take out the fiber that isn’t soluble in water.
This kind of fiber helps manage how quickly sugar is taken in by your body. Without it, the sugar from the mangoes can quickly go to your liver.
This might be too much for the liver to handle because mangoes have a type of sugar called fructose. Fructose is different from other sugars because our bodies can’t use it directly for energy.
Instead, fructose needs to be changed into a different kind of sugar by the liver before our bodies can use it.
But, if there’s too much fructose from too much juice, the liver can’t keep up. It starts turning the fructose into fat right away, and this fat often gets stored around the belly.
That’s why, even though mango juice might seem healthy, it’s not the best choice if you’re trying to lose weight.
Potential For Overconsumption If Not Careful
In India, mango is considered the national fruit, and during the summer months of April and May, mango consumption significantly increases.
From what I’ve observed, it’s common for people to eat at least 3 mangoes a day. That’s around 300 to 350 calories just from mangoes alone.
Year after year, I’ve noticed how easy it is to eat too many mangoes simply because they taste so good. The main reason behind this indulgence is their sweetness.
Humans naturally prefer sweet tastes because, historically, sweetness has been a sign of a food source rich in energy.
This innate liking for sweet things means we’re often drawn to eat more sweet foods like mangoes than we actually need.
Eating sweet foods is not just about taste; it also triggers a release of dopamine in our brains. Dopamine is a chemical linked to feelings of happiness and reward.
This reaction can start a cycle of craving and eating more, making it quite easy to enjoy more sweet mangoes than intended.
Therefore, it’s important to be mindful of how many mangoes you’re consuming, especially if you’re trying to follow a diet that limits your calorie intake for weight loss purposes.
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Tips For Adding Mangoes to a Weight Loss Diet
Here are some tips to keep in mind when adding mangoes to your weight loss diet.
Aim to Eat Only 1-2 Mangoes Each Day
Like I said before, mangoes are a snack that doesn’t have a lot of calories. But, if you eat too many, they won’t help you with losing weight.
This is true for most fruits. So, try to eat only 1 or 2 mangoes a day. This way, you don’t use up too much of your daily calorie budget. Losing weight means eating fewer calories than your body burns.
It’s very important to have a rough idea of how much food you’re putting into your body every day.
You don’t need to track everything all the time, but having a general idea is important.
Eat Whole Mangoes, Not Juice
Mango juice is really tasty, but it’s not the best for losing weight.
Eating a whole mango is different because when you chew it, it makes you feel full. This is because chewing tells your brain that food is coming.
That’s why people don’t feel hungry after chewing gum; it’s like tricking your brain for a little while.
Another important thing is the mango skin, which has insoluble fiber.
This type of fiber helps you feel full when it gets to your small intestines because it makes your body release hormones that tell you you’re full.
Mango juice, however, just makes you happy because it tastes good but gives you a lot of fruit sugar, which doesn’t help with losing weight.
Have Mangoes Before or After Your Intense Workout
This tip is especially useful if your workouts are really intense. When you work out hard, your body uses a lot of energy. That’s why people eat something before they work out.
A mango can give you a little bit of energy for your workout. You can also eat a mango after you’re done working out. After a workout, your body needs carbs and protein.
The carbs help refill your energy, and the protein helps fix your muscles.
Mango can give you the carbs, and for protein, you can either have a protein shake or eat something high in protein.
Weight Loss Friendly Mango Recipes
Mango Smoothies and Parfaits
I know you love to eat mangoes but have you ever thought about making mango smoothies?
Not only are they a fantastic way to start your day, but they’re also a delicious and nutritious alternative to curb your sugar cravings.
Here’s how you can create a couple of mango smoothies:
• 1 cup mango, diced
• 1/2 banana
• 1/2 cup low-fat milk or almond milk
• 1/2 cup Greek yogurt
• Ice cubes (optional)
Blend all ingredients until smooth. Enjoy as a refreshing breakfast or snack.
If you’re looking for a more substantial breakfast or snack, try making a mango parfait:
In a glass or jar, start by adding a layer of Greek yogurt at the bottom.
Add a layer of diced mangoes followed by a layer of granola.
Repeat the layers until the glass or jar is full.
Top with some chopped nuts, coconut flakes, or a drizzle of honey for added texture and flavor.
Mango Salsa and Salad Recipes
Mango salsa is a fresh and fruity accompaniment to grilled chicken, fish, or even veggie tacos.
Here’s a simple recipe to make your own mango salsa:
• 1 ripe mango, diced
• 1/4 red onion, finely chopped
• 1/2 jalapeño, minced (optional)
• Juice of 1 lime
• A handful of cilantro, chopped
• Salt to taste
Mix all ingredients in a bowl. Serve with grilled chicken or fish for a zesty and low-calorie meal.
You can also incorporate mango slices into your favorite salad for a delightful burst of sweetness:
Start with a bed of mixed greens or baby spinach.
Add sliced mangoes, avocado, and grilled chicken or your choice of protein.
Sprinkle with crumbled feta or goat cheese and toasted nuts or seeds for added crunch.
Drizzle with a light vinaigrette or your favorite dressing to tie everything together.
Dried Mango as a Portable Snack
When you’re on the move and need a quick snack, try this:
Purchase a bag of dried mango slices or make your own by thinly slicing fresh mangoes and dehydrating them in a food dehydrator or a low-temperature oven.
Pack a small container or resealable bag with dried mango slices, mixed nuts, and a few dark chocolate chips for a sweet and satisfying trail mix.
Keep this healthy snack in your bag, car, or at your desk for an energy boost whenever you need it.
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Conclusion
So, is eating mango a good way to lose weight? Yes. This seasonal fruit is a healthy, tasty, and fiber-packed snack that can be part of your diet even if your goal is to burn fat.
However, like with any food, it’s important to consume mangoes in moderation and monitor your calorie intake.
FAQ
Can I eat mango while trying to lose weight?
Yes, you can eat mango while trying to lose weight. Mangoes are low in calories and high in fiber, vitamins, and minerals, making them a healthy and nutritious addition to your diet.
Just remember to consume them in moderation and monitor your overall calorie intake.
Does mango help lose belly fat?
Mangoes alone won’t specifically target belly fat, but they can be part of a healthy diet that contributes to overall weight loss, which may include losing belly fat.
Their high fiber content can help you feel fuller for longer, preventing overeating and promoting better digestion.
Is mango or banana better for weight loss?
Both mangoes and bananas can be part of a healthy weight loss plan, as they provide essential nutrients and natural sugars.
Mangoes are lower in calories and higher in fiber compared to bananas, making them a slightly better option for weight loss.
However, it’s essential to have a variety of fruits in your diet for optimal health and nutrition.