Can the Weight Conscious Eat Mangoes? 

Make the best use of mango this season. Eat a mango every day!

Sheela Krishnaswamy
Sheela Krishnaswamyhttps://thip.me/32BLvwP
Sheela Krishnaswamy is a Registered Dietitian with 38 years of professional experience in the clinical, corporate and communication spaces. She was trained in India and overseas. She is active in national and international dietetic associations. She has had a media presence for the last 25 years. Formerly, a successful nutrition entrepreneur, an editor, a public speaker and a blogger, currently she works independently as Nutrition & Wellness Consultant, Advisor, Anchor, Writer and Corporate Trainer.

Mango although a favourite fruit in India, scares away the weight conscious. Overweight and obese people are often advised to avoid mangoes lest they gain more weight. Let’s take a deeper look into what benefits mangoes offer us.

India supposedly produces more mangoes than other tropical countries. Dishes ranging from pickle to papad, pulpy juice to panna and chutney, mango is eaten in many ways including as a fruit by itself. Ripe mango is also used into juice, milkshake, jam, lassi, fruit bar, sorbet or ice cream. 

Mango is nutritionally-rich. A ripe mango might be slightly higher in calories compared to other fruits, but is extremely low in fat. Eating a fresh mango daily does not lead to weight gain if combined with an overall healthy diet. However, mango ice cream or milkshake or mango topped with fresh cream could contribute to weight gain because of the high fat content of other ingredients in these dishes. 

While the mango pulp is most talked about for its beneficial compounds like pectin, vitamins, anthocyanins and polyphenols, functional compounds in the peel, including protocatechuic acids, mangiferin and beta-carotene are known for their antimicrobial, anti-diabetic, anti-inflammatory and anti-carcinogenic properties).

Beta carotene (precursor of vitamin A) content in ripe mangoes is the highest among fruits. Mango is also a rich source of vitamin C, magnesium and potassium. It contains a fair bit of vitamins B, E and K. In several studies, the prebiotic effects of mango polyphenols and dietary fibre, their potential contribution to lower intestinal inflammation and promotion of intestinal integrity have been demonstrated.    

If you are a diabetic or have any other health problems, please consult a qualified dietitian before you bite into a mango. 

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