Lose weight with mango fruit: Although the benefits are significant for weight loss, you still need to limit mango consumption. Mango calories can reach 60 kcal per 100 gram serving.
Besides being delicious and nutritious, it turns out that eating mangoes can help you lose weight when eaten in the right amount. To achieve a healthy weight, it is recommended that you eat at least 250-300 grams of mango per day.
Mangoes can also help you lose weight because the flesh and skin of mangoes contain phytochemicals called polyphenols. These compounds can interfere with and suppress adipogenesis, the process of growth and development of fat tissue, thereby reducing the amount of fat produced in the body. More information can be read here!
Can Mangoes Lose Weight?
Apart from suppressing adipogenesis, the polyphenols in mangoes can also help burn more fat, resulting in weight loss. Mangoes also help you feel full longer, because mangoes are 83 percent water and fiber.
Both of these combinations help you feel full longer, thereby reducing hunger. Because it keeps you full longer, it helps lower your calorie intake.
Despite being sweet and having a moderate amount of carbohydrates and sugar, mangoes are a low-calorie fruit. In a 100 gram serving, mango has only 60 kcal. So, replacing an unhealthy dessert or snack with a serving of mango can help you consume fewer calories.
Although the benefits are significant for weight loss, it is still necessary to limit mango calories to 250-300 grams per day. Here’s the reason:
1. Mango Can Increase Blood Sugar
This fruit has natural sugars that can increase blood sugar levels when consumed in high amounts.
2. Mango Can Cause Allergies
This fruit has a protein that is very similar to latex and which may be an allergen for many people. Mango allergy can cause itching, and redness of the skin. Even in severe cases, it can cause breathing problems.
3. Mangoes Can Still Cause Weight Gain
Mangoes that are eaten in large quantities are high in calories, which can lead to weight gain. The presence of sugar, along with high calories, can promote weight gain. That is why you are advised to limit the number of mangoes eaten in a day.
Benefits of Eating Mango
Apart from helping you lose weight, here are some other mango benefits, namely:
1. Prevents Cancer
One of the most well-known health benefits of mango is its ability to fight cancer. The mangiferin xanthone content in mango has antioxidant and anti-inflammatory properties. These properties protect the body from lung, brain, breast, cervical, and prostate cancers, as well as leukemia.
2. Good for people with diabetes when not eaten in excess
Mangoes have a low glycemic index (around 50), which means they release sugar into the blood slowly. This process can prevent sudden spikes in blood glucose levels, which is helpful for people with diabetes.
The dietary fiber in mangoes also helps regulate blood sugar levels. Likewise, the mangiferin in mangoes has antidiabetic potential.
3. Good for Digestion
Mangoes are rich in amylase which helps in the breakdown of large food molecules, thereby increasing their absorption in the body. Thus, mangoes are good for digestion, where their dietary fiber content helps cleanse the intestines.
4. Boost Immune
Mangoes are rich in vitamin A which helps the body fight various infections. Mango also contains a moderate amount of vitamin C so it works to boost the immune system and helps in fighting various infections and diseases by producing more white blood cells.
5. Fights Bad Cholesterol & Heart Disease
Mangoes are known to lower LDL (Low Density Lipoprotein) cholesterol levels in the body, due to the high amount of dietary fiber and vitamin C.
Mangoes are also rich in pectin, a fiber that reduces LDL cholesterol levels. LDL causes the formation of plaque in blood vessels. Thus, mango exhibits a protective effect on the heart.