Mango for Weight Loss: YES or NO? How Do Mangoes Help in Weight Loss?

Nutritional Profile: Mangoes

Mangoes are an excellent source of vitamins A, C and K along with other essential nutrients like choline, beta carotene, lutein, zeaxanthin, etc. The following is the nutritional profile for 100g of frozen mangoes, according to the United States Department of Agriculture (USDA).

Are Mangoes Good for Weight Loss?

Mango is a tropical fruit that is native to the Indian subcontinent and South-East Asia. There are more than 500 known varieties of mangoes, most of which are low in calories, carbohydrates and fats. When eaten in moderation, mango can be a valuable addition to your weight loss diet.  

Benefits of Mango for Weight Loss

• They can suppress fat cells

Mango flesh and peel contain phytochemicals called polyphenols that can disrupt and suppress adipogenesis, i.e. reduce the amount of fat produced in your body which shrinks your fat cells. Polyphenols may also help burn more fat, resulting in weight loss.

• They make you feel full

Mangoes are made up of about 83% water and have dietary fiber, both of which keep you feeling fuller and help curb hunger. This can help you cut down on snacking and overeating, thus lowering your calorie intake.

• They are low in calories

Despite being sweet and having a moderate amount of carbs and sugar, mangoes are a low-calorie fruit, with 100g of mangoes having just 60kcal. So replacing your dessert or an unhealthy snack with a serving of mangoes can help you consume fewer calories. 

How Many Mangoes Can You Eat in a Day to Lose Weight?

Limit your consumption of mangoes to 2 servings or 250 to 300g per day.

What is the Best Time to Eat Mango for Weight Loss?

• At breakfast

Eating mangoes on an empty stomach or as a part of your breakfast can help your body make the most out of the nutrients in this delectable fruit.

• As a snack

Having a cup of mangoes as a snack in the evening or between meals can help you avoid junk or processed food. The water and fiber content in mangoes can keep you full until your next meal.

• As a replacement for dessert

Mangoes are one of the sweetest fruits you can find, and as such can be a nutritious option for dessert. Mangoes are naturally sweet and can satisfy your sugar cravings.  

• Pre or post-workout

Mangoes are an excellent source of carbohydrates that are essential to fuel your body before and after a workout. The vitamins and antioxidants in mangoes also help your muscles recover quicker after a workout.

How to Eat Mango for Weight Loss?

• Mangoes are best enjoyed as they are in the form of slices or cubes as this helps you make the most of the fiber present in the fruit.
• You can add mangoes to your bowl of oatmeal or to your smoothies for a filling breakfast.
• Mangoes are versatile and can be added to both sweet and spicy salads.
• Blend some mangoes without sugar or sweetener and freeze this mixture in moulds to enjoy a homemade popsicle.
• Avoid having mangoes in the form of shakes or aamras as they both have added sugars.

Risks of Overconsumption of Mangoes for Weight Loss

Mangoes have a moderately high amount of carbohydrates and sugars which can cause weight gain when eaten in excess. So exercising portion control can help you keep your weight in check while also enjoying this seasonal fruit. 

What Are the Other Health Benefits of Mangoes?

• Mangoes are a great source of vitamin A which keeps your eyes and skin healthy.
• The vitamin C present in mangoes can improve your immunity, encourage iron absorption in your body and promote bone and muscle health.
• The fiber and enzymes present in mangoes can help ease digestion and relieve constipation.
• The antioxidants present in mangoes can help reduce inflammation and prevent cell damage.
• Some studies have shown that the phytochemicals present in mangoes exhibit anti-cancer properties.
• Mangoes have a glycemic index (GI) score of 51 which qualifies them as a low GI fruit and thus a healthy snacking option for diabetics.