Dietitian Avni Kaul Decodes the Facts and Myths about Mango
If you’re wondering whether mango is good for weight loss, the answer is yes—when eaten in moderation. Despite containing natural sugars, mangoes are low in calories (only 60-70 calories per 100g), rich in fiber that keeps you full longer, and packed with vitamins and antioxidants that support digestion, metabolism, and fat burning. The key is portion control—stick to one medium mango or about one cup per day to enjoy its weight loss benefits without excess calories.
There are, however, various restrictions on eating it, sadly. You are always told to eat mangoes in moderation because of their adverse effect on body temperature and also they are considered unhealthy by some people.
There are several varieties of mangoes found in India alone. In an effort to enjoy this seasonal fruit, one must be aware of the several facts and myths surrounding it so that it does not have a detrimental impact on your health, says Delhi’s leading weight loss expert and Dietitian Avni Kaul.
Mango supports weight loss
There are mixed responses to this. While several experts claim that mango has multiple weight loss properties, several others warn against eating mango.
One of the major reasons why people overeat mango is because of its availability. This fruit is abundantly found during the summer season and it’s availability during other seasons is negligible. This is why people do not restrict it’s consumption during summers.
As per one study, 27 participants who ate 100 kcal/d of fresh mangos for 12 weeks, each showed a significant fall in blood glucose, C-reactive protein (CRP), aspartate transaminase activity, and a significant hike in total antioxidant capacity.
“There were no visible changes in body weight, body fat %, blood pressure, insulin, or lipid profile post mango consumption,” the study named “Effects of fresh mango consumption on cardiometabolic risk factors in overweight and obese adults” saw.
Few other experts warn against the consumption of mangoes as they say this high-calorie and carbohydrate-loaded fruit leads to weight gain.
Mangoes boost body temperature
True, mangoes do have an effect on body temperature. These are not cooling fruits. This is why in several households; mangoes are soaked in water for a certain time and then served for eating.
Causes acne and pimple
There is no evidence behind this theory. Mango is a nutrient-rich fruit that has vitamin A, C, iron, potassium, and copper. Summer could trigger acne and pimple but mango is not the factor behind it.
Mangoes are good for heart health
Mango has nutrients that support a healthy heart. For example, it provides magnesium, and potassium, which help to manage a healthy blood flow. These nutrients help the blood vessels to relax, promoting low levels of blood pressure. Mangiferin compounds could also reduce heart inflammation.
Good for digestion
Mangoes have a high amount of fiber which makes it a suitable fruit for good gut health. If you are suffering from constipation, you could eat mangoes. The amylase compounds available in mangoes help in the digestion of starch food.
How much one should eat
Moderation is needed. No more than 2 cups or 350 grams a day should be eaten. 100 grams has 60 calories. There are 202 calories in one whole mango. Mango contains various essential elements and nutrients such as calories, protein, carbohydrates, fat, fiber, sugar, vitamin C, copper, folate, vitamin B6, A, E, and K, niacin, potassium, riboflavin, magnesium, and thiamine
