Summer is here! And this season brings along with it fresh fruits, and the yummiest of them all, mangoes, in abundance! In India alone, there are more than 1500 varieties available, all with different taste and flavour, and that’s why, mango has attained the status as national fruit of India. No matter the kind of diet you are following, it’s impossible to resist the temptation of biting into a juicy, ripe mango. But when you are steadily losing weight, you would not want to hamper the progress by having things that might act as roadblocks, even if it’s your favorite fruit “mango.” There’s a lot of buzz around how mangoes may not actually fit into a weight loss diet, but when you have waited all year long for the mango season to arrive, don’t you want to find out if you can eat mangoes while trying to lose weight? Let’s find out:
To Eat or Not – Will Mangoes Hamper your Weight Loss Goals?
Fruits are the best way to amp up nutrition. As we all know, in summers, fruits are available in abundance and locally produced varities pack a lot of nutrients. The best thing about fresh fruits is that they satisfy your sweet cravings and can replace high-calorie sugary desserts. Replacing desserts with such fruits is a great way to cut out empty calories and instead supply your body with essential vitamins and nutrients.
Coming to the king of fruits, mango, you can consume it as a whole or add them to fruit salad, smoothies, plain oatmeal, and even yogurt to make them all flavourful. But do remember, it’s imperative to practice portion control with fruits as well, just as with other healthy foods, and overeating them can lead increase the calorie count, and eventually weight gain.
Mangoes are rich in vitamin A, C, E as well as B vitamins, along with being a good source of essential minerals like copper, folate, potassium, magnesium, manganese. The sugar source in mangoes is fructose. Mango also has antioxidiants, polyphenols including including flavonoids, xanthones, and phenolic acids that help fight free radicals and lower inflammation. Also read: “To Eat Fruits or Drink Fruit Juices For Weight Loss.”
The glycemic index of mango is 51, so considered a low GI food, which means it does not instantly raise blood sugar, get broken down slowly, and do not elicit a sharp insulin release. One of the main strategies to lose weight is to control insulin level and prevent frequent insulin spikes because this hormone not only regulates blood sugar level, it also facilitates storage of extra calories as fat in the body.
Summing up, a good weight loss diet (for example, the Rati Beauty diet plans), would never ask you to stay off fruits because they are an important component of a healthy diet, but the key is to practice moderation even with nutrient-rich fruits like mango, in the same way one would do with any other healthy food. You can have one to two mangoes in a day, just make space for it by cutting out empty calories from processed food and sugar. Also, instead of juicing out mangoes, chop them up and add to fruit salad, overnight rolled oats, and even to flavour up Greek yogurt.
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