Summer is officially here and with that, the king of fruits mango has lit up fruit and vegetable markets and grocery stores. The yellow vibrance of the fruit is hard to resist, but along with its gooey goodness and health benefits, mangoes may not be the most suitable fruit for everybody.
Talking to the Onlymyhealth team, Chaitali Rajendra Rane, Clinical Dietician, PD Hinduja Hospital, Khar, shared the nutrient profile of mangoes, the best ways and quantity to consume it, and who should and should not indulge in this tasty summer treat.
Mango Health Impact
Although mangoes are considered an exceptionally healthy fruit, Rane shared some aspects of it that you should consider.
Nutrient Profile Of Mango
There are many types of mangoes and of varying nutrient profiles. So Rane provided a general overview.
"When we talk about any kind of fruit, its nutrient profile is counted as per one portion of fruit, which is 50 grams," said Rane. In one portion of mangoes, there are 100 kilo calories, 10-50 grams of carbohydrates, and 1-2 grams of fibre. Rane said that mangoes have more amount of soluble than insoluble fibre.
Besides that, mangoes are a good source of potassium, shared Rane. According to Harvard Medical School, potassium:
- Helps regulate blood pressure
- Is essential for proper muscle function
- Improves bone health by neutralising acids in the body that can leach calcium from bones
- Maintains kidney function
- Decreases the risk of stroke
- Supports metabolic processes including energy production and nutrient transport within cells
- Establish eloctrolyte balance which is crucial for nerve fuction, muscle contraction, and fluid balance
Mango is also good for hydration. "So those working outdoors, participating in work that physically exhausting, or do not get time to keep themselves hydrated should have mangoes," said Rane. She added that mangoes also provide satiety. Thus, mangoes can prevent overeating.
Mangoes Cause Blood Sugar Spike
Rane said that mangoes can cause a spike in blood sugar because of their moderate to high glycemic index. "That is why it is advised to not eat mangoes with or right after a meal as it can increase your blood sugar level," she added.
Mangoes Cause Weight Gain
Rane affirmed that mangoes cause weight gain. "If you are having Aamras or the mango fruit, and combining it with milk or especially consuming it with a meal, then it can cause weight gain,"
This is because of mangoes and milk's high carbohydrate load, she said. That is why people who are watching their weight should avoid pairing mangoes with milk or having them in large quantities.
Also Read: Can Eating Mangoes Cause Acne? Here's What The Dermatologist Says
Do's and Don'ts Of Consuming Mangoes
So, what are the best ways to consume mangoes so you can reap all the benefits without having to deal with its possible downfalls? Here are some answers for you:
How Many Mangoes Should You Eat In A Day?
Rane recommended, "Normally, one healthy adult can consume one mango a day. As for diabetes patients, it is better to restrict yourself to half a mango in a day."
When Is The Best Time To Eat Mangoes?
Rane said that it is best to eat mangoes as a morning or evening snack. To avoid blood sugar spikes or weight gain, Rane said to "Avoid consuming mangoes near bedtime, or in the form of a juice or immediately after a meal."
What Is The Best Way To Eat Mangoes?
To balance out the impact of mangoes, pair it with protein. Rane recommended pairing mangoes with nuts like almond or walnuts, or roasted chana and makhana, as this can increase digestion time, and hence balance mangoes' glycemic index.
Who Should Not Eat Mangoes?
Rane listed:
- People with diabetes should curb their mango consumption.
- People who are trying to lose weight should have it as recommended above.
- People who are morbidly obese should not have mangoes daily. Whenever they do consume mangoes, it should be moderated and paired with fibre and protein in the form of a salad.
Rane concluded that mango is a healthy snack, provided you consume it in moderation. You can try different varieties of mangoes and explore different recipes to pair it with protein and fibre for balance. However, if you have diabetes, or dealing with extra weight, it isn't necessary that you have to give up mangoes altogether. If you include mangoes as a part of a balanced diet, and follow your healthcare provider's advice, you can also enjoy the tremendous benefits of this seasonal fruit.