Is Mango Good For Weight Loss?

TLDR

• Mangoes are also a rich source of antioxidants such as xanthones, beta-carotene, vitamin A, vitamin C, and vitamin D.
• Mangoes can be included in a healthy weight loss journey but in moderation.
• Eat no more than two mangoes per day if you are trying to lose weight.

For centuries, mangoes have been known for their high sugar content. So much so, that it has been placed on the red list of conventional dietary practices. 

But is it true? Does high sugar consumption affect your weight and health? 

Let’s take a closer look at this and tell you what science has to say about it.

What makes mango so special?

Mango, being a fruit, is highly nutritious and has a lot of properties useful for health. 

Mangoes are a rich source of antioxidants such as xanthones, beta-carotene, and vitamins C, D, and A¹.

They aid in digestion and promote regularity, reducing the risk of constipation and hemorrhoids. They boost immunity, improve eye health, and even support heart health.

Is Mango good for weight loss?

Mangoes can be a part of a healthy weight loss diet, but it is important to eat them in moderation. Mangoes are a good source of fiber, which can help you feel full and satisfied after eating. They are also low in calories and fat. However, mangoes are also high in sugar, so it is important to limit your intake.

A small cup (100 grams) of ripe banganapalli mango has 40 kcal and more than 80% of calories are from sugars. Even though mango can be considered as low in calories it contains high sugar (7.8 grams) and is low in fiber (1.9 grams). 

A good rule of thumb is to eat no more than two mangoes per day if you are trying to lose weight. You can also try eating mangoes in the form of a smoothie or a salad, which can help you feel fuller longer.

A few studies indicate that mango consumption decreases hip circumference in men, but no significant change in overall body fat or weight^2,3.

In a study conducted it was found that adolescents and adults who consumed mango had lower BMI, waist circumference and body weight compared to individuals who did not consume⁴.

The nutrition profile of mango changes based on the variety and the method involved during  processing into canned, frozen, or dried.  

Here is a list of varieties of mangoes available in India and their nutritional information per 100 grams.

Follow this diet plan for at least three months to build healthy eating habits that reduce your body fat, improve your fitness and help you achieve your ideal weight.

These days, consumption of chemically preserved, canned, dried, and frozen forms of mango, mango pulp, juices, jams, jellies, canned slices, and dehydrated pulp has increased.

Also, traditional pickles and chutneys, milkshakes, and smoothies are gaining popularity among people. Are they healthy? Let's find out.

Is mango juice good for weight loss?

No. Juices contain added sugar, decrease the fiber content of whole fruit, and could lead to weight gain. 

People think juice is a healthy drink, but it is low in fiber and high in sugars like fructose. 

Increased intake of fructose leads to insulin resistance, which causes an increase in blood sugar levels, triglycerides, uric acid, fat deposition in the liver, obesity, and eventually Type-2 diabetes.

Here we have compared the nutritional contents of mango versus mango juice using our HINT database.

When you compare equal quantity of mango fruit (100 grams) and mango juice (100 mL),  mango is higher in calories, carbs, sugar, and fiber compared to home-made mango juice. 

However, no one consumes just 100 mL of juice as they feel less satiated with juice and usually a glass full is the typical serving size for any sugar sweetened liquid beverage. 

In such a case, from a practical point of view an ideal comparison would be between a piece of mango (100 grams) and 1 glass (240 mL) of mango juice shown in the table below.

This comparison, clearly highlights that even drinking home-made mango juice could lead to higher calorie, carbohydrate and sugar consumption.

Now if you compare this with same quantities (100 mL) of commercially available branded mango juices such as Frooti, Maaza, Slice, Tropicana Mango Delight, the difference in calories, carbs and sugar is much more significant. They are high in added sugars, flavors, and preservatives. They lack fiber and protein and are high in sugar as shown below in the graph. 

Hence, make a note that whenever you are buying a branded mango juice have a look at the nutrition label, composition, and ingredients before you pick up a carton. 

Now a days, in addition mango juice, the market today is flooded with a variety of commercially prepared mango milkshakes, lassi, and smoothies. Lets check if they contribute to weight loss or weight gain.

Are mango milkshakes, mango smoothies, mango lassi, and mango ice cream good for weight loss?

Mango-based beverages and desserts like mango milkshakes, mango smoothies, mango lassi, and mango ice cream are generally not considered ideal for weight loss due to their calorie and sugar content. While mangoes themselves are a delicious and nutritious fruit, the preparation methods and additional ingredients used in these treats can significantly increase their caloric and sugar content.

1. Mango Milkshakes: Traditional mango milkshakes often contain whole milk, sugar, and sometimes even ice cream, which can lead to a high-calorie beverage with added sugars.
2. Mango Smoothies: Smoothies can be a healthier option if they are made with fresh mangoes, low-fat milk or yogurt, and minimal added sugars. However, some smoothies available commercially can be loaded with added sugars and high-calorie ingredients, so it's essential to check the ingredients.
3. Mango Lassi: Mango lassi is a popular Indian drink made with yogurt, sugar, and mango. While yogurt provides some health benefits, the added sugar may make it less suitable for weight loss
4. Mango Ice Cream: Mango ice cream is typically high in calories and added sugars, making it a less suitable option for those trying to lose weight.

The graph above displays the calorie content of various mango recipes, revealing that they are higher in calories when compared to a whole mango. It's important to note that liquid calories, like those found in mango smoothies or milkshakes, don't provide the same feeling of fullness as solid calories do. This lack of satiety might lead you to eat more even when you're not hungry, making weight loss more challenging and less likely. What's concerning is that these liquid options can add hundreds of extra calories to your daily meal plan.

Furthermore, the carbohydrate content in these recipes is also higher compared to just eating a whole mango, as illustrated in the next graph. This higher carbohydrate intake from mango smoothies, lassi, and milkshakes suggests that they may not be the best choice for weight loss.

Eating sugary foods with no nutritional value can lead to obesity and weight gain. Mango ice cream, smoothies, lassi, and milkshakes have high sugar content compared to fresh mangoes. Including these foods on a regular basis can  hinder weight loss efforts.

Fiber is essential for weight management because it helps you feel full and satisfied after eating. Foods that are high in fiber can support weight loss efforts. Let's look at the fiber content in different mango recipes. Ice cream has no fiber at all. Mango milkshakes, lassi, and smoothies have less fiber than a whole mango, making them less suitable for weight loss compared to simply eating the whole fruit. If you want to lose weight, it's better to choose whole mangoes or other high-fiber foods to help you stay full and on track with your goals.

For a healthier option, consider making your own mango-based beverages at home, using fresh mangoes, reduced-fat or plant-based milk, and limiting added sugars. Additionally, you can also incorporate mangoes into a fruit salad or eat them on their own for a satisfying and nutritious snack. Remember that portion control and moderation are key when trying to achieve weight loss or maintain a healthy weight.

FREQUENTLY ASKED QUESTIONS

1. Are Mango Leaves Good For Weight Loss?

Yes. Studies quote that the extracts of Mango leaves act as an anti-obesity agent and demonstrate hepatoprotective action due to the presence of bioactive compounds such as phenolic compounds, flavonoids, benzophenones, sesquiterpenes, saponins, xanthones, tannins, terpenoids, and alkaloids⁵.

2. Is Mango Pickle Good For Weight Loss?

No. Though mango pickle is rich in antioxidants and relieves digestion, nausea, loss of appetite, and motion sickness, it is not a good option to consume daily or for weight loss purposes as it is high in saturated fat and also sodium.

3. Is Dried Mango Good For Weight Loss?

No. Dried mango is high in sugar when compared to its fresh form. Some prepackaged types further increase the sweetness with additional sugar.

4. Is Raw Mango Good For Weight Loss?

Yes. Raw Mango contains more fiber compared to its other forms. It provides satiety, keeps you full, and increases metabolism, which aids in weight loss. But remember moderation is the key.

5. What is the Best Time To Eat Mango For Weight Loss?

The best time to include mango in the diet is either to have it as a snack in the afternoon or as a pre or post-workout meal.

References

1. Rosas, Martin, et al, Effects of fresh mango consumption on cardiometabolic risk factors in overweight and obese adults, Nutrition, Metabolism and Cardiovascular Diseases, Volume 32, Issue 2, 494 - 503
2. Evans SF, Meister M, Mahmood M, Eldoumi H, Peterson S, Perkins-Veazie P, Clarke SL, Payton M, Smith BJ, Lucas EA. Mango supplementation improves blood glucose in obese individuals. Nutr Metab Insights. 2014 Aug 28;7:77-84. doi: 10.4137/NMI.S17028. PMID: 25210462; PMCID: PMC4155986.
3. https://nutritionmeetsfoodscience.com/2019/05/07/eating-mangoes-blood-sugar/
4. Papanikolaou Y, Fulgoni VL 3rd. Mango Consumption Is Associated with Improved Nutrient Intakes, Diet Quality, and Weight-Related Health Outcomes. Nutrients. 2021 Dec 24;14(1):59. doi: 10.3390/nu14010059. PMID: 35010933; PMCID: PMC8746860.
5. Kumar M, Saurabh V, Tomar M, Hasan M, Changan S, Sasi M, Maheshwari C, Prajapati U, Singh S, Prajapat RK, Dhumal S, Punia S, Amarowicz R, Mekhemar M. Mango (Mangifera indica L.) Leaves: Nutritional Composition, Phytochemical Profile, and Health-Promoting Bioactivities. Antioxidants (Basel). 2021 Feb 16;10(2):299. doi: 10.3390/antiox10020299. PMID: 33669341; PMCID: PMC7920260.