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Mangoes for weight loss: Myths, fact and how much is safe to eat everyday

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Mangoes for weight loss: Myths, fact and how much is safe to eat everyday

Mangoes for weight loss: Myths, fact and how much is safe to eat everyday

Who doesn’t love mangoes? The King of fruits is adored by all but there are several restrictions on eating it, unfortunately.

From being unhealthy to its impact on body temperature we are always told to eat it in moderation.

In order to enjoy this seasonal fruit, you should be aware of the various facts and myths surrounding it so that it does not have a detrimental effect on your health.

​Mango aids weight loss

There are mixed reactions to this.

While many experts claim that mango has several weight loss properties, many others warn against consumption of mango.

One of the main reasons why people over consume mango is because of its availability. This fruit is abundantly found in the summer season and its availability in other seasons is negligible. This is why people do not limit its consumption during summers.

As per a study 27 participants who consumed 100 kcal/d of fresh mangos for 12 weeks each showed significant decrease in blood glucose, C-reactive protein (CRP), and aspartate transaminase activity and significant increase in total antioxidant capacity.

“There were no significant changes in body weight, body fat %, blood pressure, insulin, or lipid profile following mango consumption,” the study titled “Effects of fresh mango consumption on cardiometabolic risk factors in overweight and obese adults” found.

Few other experts warn against consumption of mangoes as they say this high calorie and carb loaded fruit leads to weight gain.

​”Mangoes can cause acne and pimples”

No. This is not true. Mango is a nutrient dense fruit which contains vitamin A, C, iron, potassium, copper.

Summer can trigger acne and pimple but mango is not the reason behind it.

​”Those with diabetes should avoid mango”

Mango is suitable for those with diabetes, if it is eaten with moderation. The reason why doctors warn diabetics against eating mangoes is because of the glycemic index of the fruit. The glycemic index of mango is 51, which is low but is high when compared with non-diabetic foods.

Diabetics are advised not to eat food with glycemic index more than 55.

​”Mangoes increase body temperature”

Yes, mangoes do have an impact on body temperature. These are not cooling fruits. Therefore in our households mangoes are soaked in water for sometime and then served for eating.

​”Mangoes are good for heart health”

Yes. They are known to lower blood pressure. The mangiferin compound in mangoes can reduce heart inflammation.

​”Mangoes are good for digestion”

Yes they are. Mangoes are rich in fibre which makes it an ideal candidate for good gut health. Those suffering from constipation can eat mangoes. The amylase compounds present in mangoes help in digestion of starch food.

​How many mangoes should you eat in a day?

Experts suggest 2 cups or less than 350 grams per day. 100 grams contain 60 calories. There are 202 calories in one whole mango.

Mango contains several essential elements like calories, protein, carbs, fat, fiber, sugar, vitamin C, copper, folate, vitamin B6, vitamin A, vitamin E, vitamin K, niacin, potassium, riboflavin, magnesium and thiamine.

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