As mango season is in full swing, the sweet aroma of ripe mangoes fills the air, tempting everyone to indulge in this delicious fruit. But those on a weight loss journey may wonder if mangoes fit your diet plan. The intense sweetness of mangoes has been a significant reason for people to exclude mangoes from their weight loss meal plans.

 The good news is that ripe mangoes can be part of a well-planned weight loss regimen with mindful consumption. Take this two-minute read to get an insight into the benefits of mangoes, how they help in weight loss, and ways to incorporate them into your diet.

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Nutritional Profile of Ripe Mangoes

Known as the king of fruits, this summer delight is delicious and packed with essential nutrients, conferring umpteen health incentives. Here's a quick look at the nutritional value of mango:

As per the USDA, one hundred grams of mangoes contain the following nutrients:

Energy: 60kCal

Protein: 0.82g

Carbohydrates: 15g

Fat: 0.3

Fibre: 1.6g

Total Sugar: 13.7g

Calcium: 11mg

Selenium: 0.6µg

Vitamin C: 36.4mg

Vitamin A: 1080IU

Beta Carotene: 640µg

Vitamin E: 0.9mg

Vitamin K: 4.2µg

Several pieces of evidence have highlighted the nutritional and phytochemical contents of mangoes. Rich in polyphenols that act as potent antioxidants, they help to safeguard the system from chronic diseases. Further, you would be surprised to know that mangoes boast some essential amino acids, including Lysine, arginine, leucine, cysteine, valine, phenylalanine, and methionine—the healthy fatty acids omega-3 and omega-6 fatty acids content increase when the mangoes are ripened.

How Mangoes Benefit Weight Loss?

The key mantra is to eat mangoes in moderate amounts to support your weight loss goals. Mangoes can help lose weight owing to their extremely impressive nutritional value.

Loaded With Polyphenols

The peel and flesh of mangoes are imbued with phytochemicals called polyphenols. Polyphenols can reduce adipogenesis, which lowers the amount of fat made in the system, causing fat cells to shrink remarkably. Besides this, polyphenols can also increase fat burning, which leads to the loss of excess kilos.

Rich In Dietary Fibre

Mangoes offer a good amount of dietary fibre and contain about 33% water, which keeps you satiated for a longer time and decreases unwanted hunger pangs. Thus, eating mangoes in moderation can reduce cravings, and avert overeating. It will help you stay within the daily calorie limit.

Low In Calories

Mangoes are a low-calorie fruit, offering just 60 kcal in a 100-gram serving. So, tweaking a serving of mangoes for your favourite dessert or junk snack can control calorie intake.

Pro-Tip: Experts recommend limiting mango intake to one cup per day to ensure you stay within your daily caloric needs.

Natural Sugars

The natural sugars in mangoes deliver a quick source of energy, making them a perfect choice for a pre-workout snack.

Recommendations for Eating Mangoes on a Weight Loss Regimen

Here are some tips to include mangoes in your diet:

Portion Control: To control calorie intake, eat one medium-sized or half a large mango per day.

Balanced Diet: Incorporate mangoes as part of a wholesome meal plan that includes plenty of vegetables, lean proteins, and whole grains.

Timing: Enjoy mangoes as a morning or afternoon snack or add them to your breakfast. Avoid eating them late at night when your metabolism slows down.

Combine with Protein: Pair mangoes with protein-rich foods like Greek yogurt, cottage cheese, or nuts to balance the natural sugars and enhance satiety.

Ways To Add Mangoes To Your Diet

Smoothies: Blend mangoes with Greek yogurt, and almond milk for a nutritious and filling smoothie.

Salads: Add mango slices to your salads for a burst of sweetness. They pair well with greens, avocado, and grilled chicken.

 Salsas: Make a refreshing mango salsa with diced mangoes, tomatoes, red onions, cilantro, and lime juice.

Desserts: Mix mango chunks with low-fat yogurt and a sprinkle of granola for a healthier dessert option.

Frozen Treats: Make homemade mango popsicles by blending mango puree with a little honey and freezing them in moulds.

Conclusion

When consumed in moderation, ripe mangoes can be a wholesome addition to your weight loss diet regimen. Their high fibre content, vitamins, and natural sugars make them a healthy choice that can help you stay on track with your fitness goals. Enjoy the taste of the season and reap the health incentives of this wonderful fruit by incorporating mangoes into your diet in creative and balanced ways.

Remember, a well-rounded diet and an active lifestyle are key to successful weight loss. So, go ahead and savour the deliciousness of mangoes while staying mindful of your portions and overall dietary habits.

Did You Know?

Mangoes are closely allied to pistachios, cashews, and peanuts.

The mango skin can be used as a natural exfoliant and help uplift skin texture, complexion, and tone.

Some traditional practitioners believed that eating mangoes was known to improve fertility and sexual desire.

 References:

Mango Consumption Is Associated with Improved Nutrient Intakes, Diet Quality, and Weight-Related Health Outcomes

Yanni Papanikolaou1,* and Victor L. Fulgoni, III2

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746860/

Can eating mangoes lose weight?

https://www.vinmec.com/en/news/health-news/nutrition/can-eating-mango-lose-weight/