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With the scorching heat on the street, mango shakes across the road seem like a decent option but it may be doing more harm than you would expect. It may seem like a refreshing and healthy choice, but beware, it could be a sugar bomb in disguise. Many commercial mango shakes contain only a small percentage of actual mango, with the rest being a mix of sugar, milk, and other ingredients. This can lead to a drink that's high in calories and sugar but low in nutritional value. Let's explore why these shakes might not be as healthy as they seem and what you can do to make a better version at home.
The Reality of Street Mango Shakes
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Ryan Fernando, Nutritionist, The Millionaire's Health, Bengaluru, highlights the issue with commercial mango shakes: "Where is the mango? You are selling mango shake and only 10% of it is mango? The remaining 90% is sugar and milk cocktail." This imbalance means you're consuming more sugar than actual mango, which defeats the purpose of choosing a fruit-based drink for health benefits.
Nutritional Breakdown![1 - 2025-04-09T163333.672]( "mango shake street")
A typical mango shake can contain around 440 calories, with a high percentage of carbohydrates and added sugars. For example, one serving might include 78 grams of carbs and 68 grams of sugar. This is far from the nutritional profile of a real mango, which is rich in fibre, vitamins, and antioxidants.
Ryan Fernando, Nutritionist, The Millionaire's Health, Bengaluru, shares Where is the mango? You are selling mango shake and only 10% of it is mango? The remaining 90% is sugar and milk cocktail. The main ingredient of a mango shake should be mango which will give you fibre, vitamins and antioxidants. But this is just a sugar bomb which has a higher risk of diabetes than a real mango shake.
Health Risks of High Sugar Intake![3 (53)]( "mango shake at home")
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Consuming high amounts of sugar regularly can lead to several health issues:
- Increased Risk of Diabetes: High sugar intake can lead to insulin resistance, a precursor to type 2 diabetes.
- Weight Gain: Excessive calories from sugar contribute to weight gain and obesity.
- Tooth Decay: The bacteria in your mouth feed on sugars, producing acids that can damage tooth enamel.
Making a Healthier Mango Shake at Home![2 - 2025-04-09T163335.505]( "mango shake homemade")
If you want to enjoy the taste and health benefits of mango, making your own shake at home is the way to go. The expert shared a simple recipe:
- Ingredients: 1 cup peeled mango, a little curd or toned milk, and no added sugar.
- Enhance the Flavor: Add a pinch of cardamom or turmeric for extra flavour and health benefits.
- Benefits: This homemade version retains the fibre, vitamins, and antioxidants of mango while avoiding excessive sugar.
Ryan Fernando further suggests, "If you really want the taste and health benefits of mango, then make it at home. Use real mango, curd or toned milk, and avoid adding sugar. You can even add a little cardamom or turmeric for next-level flavour and health."
Conclusion
While a mango shake from the street might taste good, it's often more sugar than substance. By making your own mango shake at home with real mango and minimal added ingredients, you can enjoy a healthier, more nutritious drink. Remember, the key to a healthy diet is balance and awareness of what you're consuming. So, next time you crave a mango shake, consider making it yourself for a treat that's both delicious and nutritious.