5 Scientific Reasons Why Mango Is Good For Weight Loss With Amazing Benefits!

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Published on: 10-May-2024

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5 Scientific Reasons Why Mango Is Good For Weight Loss With Amazing Benefits!

5 Scientific Reasons Why Mango Is Good For Weight Loss With Amazing Benefits!

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Beyond being a delectable fruit, mangoes offer a wealth of nutrients and compounds that support weight management through various mechanisms. Packed with essential vitamins, required minerals, high fibre, and antioxidants, mangoes provide a holistic approach to weight loss by addressing multiple aspects of metabolic health and satiety. Thus, understanding the scientific reasons why mango is good for weight loss is the key to balanced weight loss diets. 

For many people, summer is all about the easy availability of mangoes. However, the myths around whether mango is good for weight loss raise eyebrows regarding its consumption. Some debate over mango for weight loss is a complete no, while others suggest that mango is good for a weight loss journey. Well, mango is rich in fructose, and natural sugar is abundantly found in this fruit, making many confused about its effectiveness in a weight loss diet 

To help you fix the confusion regarding your mango consumption, this blog will help you understand the scientific reasons why mango is good for weight loss. 

Table Of Contents 

1. Can I Eat Mango During Weight Loss? 

2. Which Fruit Is Best For Weight Loss? 

3. Are Mangoes Good For Weight Loss? 5 Scientific Reasons 

4. 10 Benefits Of Eating Mango Everyday 

5. Dietitian’s Recommendation  

6. The Final Say 

7. FAQs 

8. References 

Can I Eat Mango During Weight Loss? 

Yes, you can include mangoes in your diet during weight loss. They can be eaten whole or added to various dishes like fruit salad, mango smoothie, oatmeal, or yoghurt for flavour. However, moderation is key to avoiding consuming excess calories and risking weight gain. 

Mangoes offer a range of vitamins, including A, C, E, plus B, as well as essential minerals like copper, folate, potassium, magnesium, and manganese. Their sugar content primarily comes from fructose. Additionally, mangoes contain polyphenols such as antioxidants, flavonoids, xanthones, and phenolic acids, which combat free radicals and inflammation. 

With a glycemic index of 51, mangoes are considered a low-GI food. They break down slowly, avoiding sudden spikes in blood sugar and insulin levels. Regulating insulin is crucial for weight loss as it influences blood sugar levels and the storage of excess calories as body fat. 

Incorporating mangoes into your diet plan weight loss will be an ideal choice. A medium-sized mango contains around 90 calories, making it a suitable meal or snack replacement. Consuming mangoes before workouts provides carbohydrates, vitamin C, and vitamin B6 for sustained energy during exercise. 

Note: Be cautious of calorie intake if you consume mangoes with meals, as this may lead to excess calorie consumption. Opting for mangoes for breakfast or as a snack is a healthier choice due to their high fibre content, which promotes satiety. Making these dietary adjustments can support long-term weight loss goals. 

Which Fruit Is Best For Weight Loss? 

Fruits are rich in antioxidants, vitamins, essential minerals, and fibre, which are good for overall health. They usually consist of 80-90% water. The natural sugars in fruit help satisfy sweet cravings, and the fibre promotes digestive health. The high fibre and water content makes you feel fuller, so you eat less. Many fruits are promoted as “superfoods” or nutrient-dense foods because they have positive health effects and can prevent disease. 

Also, foods with a high GI tend to digest quickly and increase blood sugar levels. Low-GI foods like fruit digest slowly, preventing blood sugar level spikes and helping you feel full longer. Low glycemic fruits are generally low in calories and high in fibre and water, which can help with weight control. 

Some of them are as follows:   

Fruit 

Calories 

Sugar 

(g) 

Fibre 

(g) 

Water Content 

Notes 

Grapefruit 

53 

12 

2 

91% 

Eating fresh grapefruit significantly aids weight loss (Source) 

Apple 

95 

19 

3 

- 

High-fibre, low-GI foods like apples help with weight control (Source) 

Avocado 

240 

Negligible 

- 

- 

Avocados, low in sugar, can potentially reduce weight gain (Source) 

Pears 

100 

17 

5.5 

- 

Pears, high in fibre, are effective in preventing blood sugar spikes (Source) 

Raspberries 

64 

5 

8 

86% 

High-fibre, low-calorie raspberries aid hunger control (Source) 

Orange 

62 

12 

3 

87% 

Citrus flavonoids in oranges may combat obesity (Source) 

Strawberries 

53 

8 

3 

91% 

Strawberries, with high water content, are low in calories (Source) 

Banana 

105 

14 

3 

75% 

Although linked to weight gain, bananas are nutrient-rich (Source) 

Peaches 

59 

13 

2 

89% 

Peaches are low in calories and high in water content (Source) 

Melon 

60 

14 

2 

90% 

Melons, with high water content, are low in calories (Source) 

Kiwi 

42 

6 

2 

84% 

Kiwis may aid weight control due to their low calorie and sugar content (Source) 

 

Are Mangoes Good For Weight Loss? 5 Scientific Reasons 


Mango is a superfood. Not only is it delicious, but it is also rich in many vitamins and minerals that benefit our bodies in many ways. One issue that mangoes can help with is weight loss. Our generation works hard to lose weight and tries many different foods, but they need to pay attention to one food: mangoes. There is a big myth that mangoes cause weight gain, but the truth is that mangoes help you lose weight. 

Let’s explore why eating mango fruit can help you lose weight. 

1. Help Burn Fat And Absorb Iron Effectively 

According to the USDA, one cup of freshly cut mango provides nearly 75% of your daily vitamin C needs. Vitamin C helps with weight loss by regulating insulin levels, which contributes to the body’s stored fat. It is also part of the amino acids that help burn fat. Additionally, people with the lowest blood levels of vitamin C have higher body mass index. Another way vitamin C helps with weight loss is by fighting free radicals and oxidative stress produced in the body during exercise.   

Vitamin C also helps to absorb iron for transporting oxygen in your body and muscles. More oxygen supplied to the muscles helps burn fat, increasing weight loss effectiveness.  

2. Helps In Reducing Chronic Inflammation  

Vitamin C, a powerful antioxidant, may also help with chronic inflammation in the body. It was earlier believed that weight loss was a simple equation of eating fewer calories as recommended than you burn, but the relationship is much more complex. Mangoes reduce chronic inflammation and promote weight loss by increasing metabolic function and hormonal balance. Chronic inflammation is linked to insulin resistance, which can promote weight gain and impair fat metabolism. By lowering inflammation, the body becomes more efficient at using energy stores and managing hunger, which aids in the weight reduction process.  

3. Helps To Recover From Oxidative Stress 

Mangoes are one of the best antioxidant-rich foods that also include polyphenols and plant compounds with health benefits. These polyphenols, like flavonoids, help your body tolerate more intense exercise and help you recover from oxidative stress during exercise. Improved recovery means you perform better during exercise and burn more calories.   

4. Increases Satiety And Improves Metabolism 

The fibre in mangoes helps increase satiety and improve metabolism. Mangoes contain about 10% of your daily fibre needs in just one cup. Dietary fibre helps overweight people lose weight regardless of macronutrient or calorie intake. The recommended amount of fibre is 14 grams per 1,000 kilocalories. Mangoes contain 6 grams of fibre per serving, which helps fill you up, increase satiety and boost metabolism. 

One reason fibre may help speed weight loss is its effect on the gut microbiome. The gut microbiome is a mix of essential good bacteria present in your digestive tract. These bacteria can affect various things, such as blood sugar regulation, cravings and appetite, and your ability to store and burn fat. Fibre may help with weight loss because it has a positive effect on the gut microbiome.  

5. Supports Blood Sugar Control   

The glycemic index is a tool that some people with diabetes use to determine how foods affect their blood sugar levels. Foods with a rating of 0 do not affect blood sugar levels, while foods with a 100 significantly affect blood sugar levels. Since mango is ranked 51st, it is considered a low glycemic Index or GI food. Keep in mind that this is fresh, raw mango. 

Dried mangoes and mango juice have a much higher GI index. Eating low-glycemic foods helps in balancing normal blood sugar levels and reduces the chances of developing hypoglycemia. This control is important for weight management because people tend to snack more when their blood sugar levels plummet.   

10 Benefits Of Eating Mango Everyday 

Note these benefits of eating mango, but make sure to consult a dietitian before changing your diet: 

Benefit 

Study & Details 

Ways to Include 

Improves Immunity 

A study at the University of Hohenheim found that mangoes are rich in beta-carotene, a carotenoid that helps strengthen the immune system. Beta-carotene is converted into required vitamin A, which is vital in immune function and helps maintain healthy skin. 

Add diced mango to yoghurt or oatmeal for breakfast, blend mango into smoothies or juices, or enjoy mango slices as a refreshing snack. 

Reduces Cardiovascular Disease Risk 

Research from RWTH Aachen University suggests magnesium intake improves heart health by reducing heightened blood pressure and preventing heart rhythm disorders. Mangoes, a good magnesium source, contribute to overall cardiovascular health. 

Add mango chunks to salads or salsas for a flavorful twist. Make a mango salsa to accompany grilled fish or chicken. 

Improves Digestive Health 

According to a study at Texas A&M University, mangoes contain polyphenols that can relieve constipation symptoms by acting as natural laxatives and promoting regular bowel movements. These polyphenols also have anti-inflammatory properties that are beneficial for digestive health. 

Incorporate mango into fruit salads or chutneys. Make a mango and avocado salad for a creamy, nutritious dish. 

Benefits Eye Health 

The Boston Study found that cryptoxanthin in mangoes reduces the age-related macular degeneration risk by protecting the retina from damage from harmful UV rays. Including mangoes in the diet may contribute to maintaining healthy vision in the long term. 

Blend mango into a tropical fruit smoothie with spinach for added nutrients. Make mango popsicles for a refreshing treat on hot days. 

Reduces Cancer Risk 

Studies from the University of Texas suggest that mango polyphenols have anti-cancer effects by inhibiting the growth of cancer cells and reducing oxidative stress. Regular consumption of mangoes may help lower the risk of certain types of cancer. 

Add mango slices to green salads or quinoa bowls. Make mango and black bean salsa for a nutritious dip. 

Helps Treat Diabetes 

A study published in the Journal of Nutrition found that mango peel extract has anti-diabetic properties and may help regulate blood sugar levels. Compounds like mangiferin in mangoes exhibit insulin-like effects, making mangoes beneficial for individuals with diabetes. 

Blend mango into a yoghurt-based smoothie for a protein-rich snack. You can also use mango puree as a topping for pancakes or waffles. 

Treats Anaemia 

According to a study on anaemia, mangoes contain iron, which is essential for haemoglobin in red blood cells. This carries oxygen from the lungs to the rest of the body, making mangoes beneficial for low iron levels, especially in pregnant women. 

Make a tropical fruit salad with mango, pineapple, and kiwi. For added flavour, use mango in homemade salsa or guacamole. 

Promotes Brain Health 

Research highlighted in a study on vitamin B6 deficiency suggests that vitamin B6 in mangoes can improve mood and cognitive function. Vitamin B6 helps in the synthesis of serotonin and dopamine, which regulate mood and behaviour. 

Incorporate mango chunks into whole-grain muffin or pancake batter. Blend mango with coconut milk and chia seeds for a nutritious pudding. 

Helps Lower Cholesterol Levels 

The University of Madras study suggests that mangiferin in mangoes lowers cholesterol levels by inhibiting cholesterol synthesis in the liver and promoting cholesterol excretion from the body. Regular consumption of mangoes may help improve lipid profiles and reduce the chances of heart disease. 

Add mango to curry dishes for a tropical twist. Make a mango and avocado salsa to top grilled chicken or fish. 

Aids in Weight Loss 

Research from the University of Minnesota indicates that mangoes' dietary fibre may promote weight loss by increasing satiety, reducing overall food intake, and improving digestive health. Including mangoes in a balanced diet may support weight management efforts. 

Blend mango into a Greek yoghurt smoothie for added creaminess and flavour. Use mango in homemade fruit sorbet for a guilt-free dessert option. 

Dietitian’s Recommendation 

A good weight loss diet doesn’t require you to give up fruit because it’s an important component of a healthy diet. However, like any other fruit, even nutrient-dense fruits like mangoes, the key is to consume them in moderation. Healthy food. You can eat one to two mangoes a day but make room for them by eliminating empty calories from processed foods and sugar. Also, instead of juicing mangoes, try chopping them and adding them to fruit salads, overnight oatmeal, or even Greek yoghurt.  

Dt. Lavina Chauhan 

The Final Say 

Therefore, mango is good for weight loss, but only if you eat a freshly cut mango. Dried mangoes contain many nutrients but are likely high in sugar and calories. In addition to helping you lose weight, mangoes also have other health benefits, as they are rich in polyphenols, essential nutrients, including vitamins, fibre, and powerful antioxidants. As a result, it may help regulate blood sugar, fight free radicals, increase fibre intake, and promote weight loss. So, the next time you’re craving something sweet, that’s perfect for your healthy weight loss diet.  

FAQs 

1. Are mangoes beneficial for a diet? 

Half a cup of chopped mango contains approximately 50 calories, making it suitable for replacing high-calorie snacks. Mangoes have a satiating effect, helping to curb hunger and fill the stomach. Moreover, they are rich in fibre, which aids in digestion and promotes prolonged satiety. Therefore, incorporating mangoes into your diet can be advantageous, particularly if you want to lose weight. 

2. How to cut a mango? 

Follow these steps to perfectly cut a mango:  

  • Locate the eye (indicating the seed) and the cheek to cut a mango properly.  

  • Place the mango on a cutting board with the eye facing you.  

  • Cut out the centre, leaving about half an inch from the edge.  

  • Flip the mango over and repeat the process on the other side to obtain two cheeks.  

  • Hold one cheek and slice through the flesh to create parallel sections.  

  • Repeat the process with the other mango cheek. 

3. Does a mango smoothie contribute to weight gain? 

While mango smoothies can be a delightful summer treat, adding sweeteners increases their calorie content, potentially leading to weight gain and making them an unfavourable choice for those on a weight loss or diet regimen. However, unsweetened mango smoothies are guilt-free as they contain no additional calories and do not contribute to weight gain. Opting for unsweetened varieties is healthier than consuming artificially sweetened mango drinks or sodas. 

References 

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