Is Mango Good for Weight Loss? Myth or Fact!

Is Mango Good for Weight loss?

Are mangoes good for weight loss? According to research, phytochemicals in mangoes have been proven to suppress fat-producing cells, indicating that mangoes can be good for reducing weight.

Mangoes are somewhat high in calories (200 calories in 1 mango of 336 gm) but extremely high in dietary fibre and water, which helps them to promote digestive health. Consuming high-fibre foods usually is linked to improved bowel movement and better digestion. However, exercising moderation is highly recommended since people tend to overeat mangoes owing to their sweet taste.

Is Raw Mango Good for Weight Loss?

Raw Mango is really good for weight loss since it keeps you full and increases metabolism, which helps in burning fat.

Is Dried Mango Good for Weight Loss?

Dried mangoes, being high in both soluble and insoluble fibre, helps to enhance absorption of nutrients and lessens cholesterol. They pose no weight gain risk, so it's safe to consume them on a daily basis.

Is Mango Pickle Good for Weight Loss?

No, any kind of pickle hinders your weight loss journey because they contain a high amount of oil and sodium, which increases blood pressure and encourages water retention in your body. So mango pickles are not a good choice for weight loss.

How to Eat Mango for Weight Loss?

As per nutritionists, one can include mangoes in weight loss programmes as long as they eat the mangoes in their raw form and not consume them in the form of shakes or smoothies since consuming mangoes in this manner deprives you of fibre. Stick to eating one Mango a day. Make sure you don't eat it with your meal. Eat one Mango every day to enjoy the necessary nutrients that come with it while not eating it in excess.

Other Health Benefits of Eating a Mango

Nutritionist Rujuta Diwekar says, "Mango is not just safe but highly recommended for its rich nutrient profile. It is high on fibre, antioxidants and phytonutrients."

Bioactive compounds such as mangiferin are found in mangoes. Apart from possessing numerous therapeutic benefits, mangiferin is used to protect against infections, heart diseases, and cancer.

Below are some of the reasons why Mango is the ideal fruit for good health:

1) Low energy density fruit

A study claims that foods which are low in energy density are effective for the prevention of obesity. While these fruits are very filling, they have very few calories. Mangoes contain just 0.6 calories per gram, which make them a very low-density fruit.

2) Contains high fibre

Fibre keeps you full while decreasing the absorption of micronutrients such as carbs and fats. One small cup serving of Mango contains 2.6 grams of fibre, which is 10 per cent of one's daily requirement.

3) Great source of potassium

The fruit is a good source of potassium which helps control heart rate and blood pressure, both of which are important for keeping the heart-healthy.

4) Extremely rich in beta carotene

Mangoes are also very rich in beta carotene, which is a known anti-carcinogenic element (works against the processes that lead to cancer).

5) Excellent for skin health

Due to the presence of Vitamin A and C, this fruit is known for improving the quality of one's skin. The antioxidants present in mangoes also prevent premature ageing and sun damage. However, due to its availability during summer and hyperacid production by the body, acne can be a side effect of eating too many mangoes. Moderate consumption is advised.

Also Read: Food for Bodybuilders

Precautions You Need to Know Before you Start Eating Mangoes

It may sound strange, but there is definitely a certain way to consume mangoes if you want to extract the benefits. Please beware of the 'easier ways to consume Mango, such as drinking its juice.

Consuming Mango at lunch or dinner time along with the main meal is not advised. Instead, it should be eaten as a mid-morning or an evening snack. This prevents weight gain as well as a spike in post-meal glucose levels.

Ideally, you should consume the mango whole or slice/cube the fruit up. Making juice or shakes causes a loss of fibre.

Finally, nothing is good when you do it in excess. Consuming mangoes in excess or just limiting your diet to mangoes will not have any positive effects.