Have you ever wondered if mango is fattening? As it is a delicious fruit, some people worry about consuming it during a diet.
We spoke with nutritionist Karla Maciel about this doubt, which can be very common among those looking to lose weight. The specialist clarifies, once and for all, whether the mango is fattening or thin.
In addition, the nutrition professional told us about the properties and benefits of this fruit, which is so vital in Brazilian culture. Check it all out by reading this article!
Table of Contents
After all, does mango get fatter or slimmer?
According to nutritionist Karla Maciel, this depends on the amount consumed or how it is added to the daily diet, whether fresh or in prepared juices, vitamins or salads.
For example, a haden mango averages 350 grams and 190 calories. Therefore, paying attention to the amount and not overdoing it is essential, as this will increase the calories ingested throughout the day.
But in general, the professional defends that those on weight loss diets can consume mango. All this is thanks to the nutritional value that this fruit has.
Another positive point of mango, for those who want to lose weight, is its large amount of soluble fibre. This increases the feeling of satiety and decreases calorie intake.
The professional also highlights how easy it is to find products with fruit ready for consumption, such as mango pulp and juice. Despite this, Karla warns about the composition of these items and indicates that very sugary foods should be avoided.
However, according to the guidelines of the Food Guide for the Brazilian Population, the consumption of mangoes must be done fresh. That’s because a healthy diet must use natural and minimally processed foods.
Which type of mango is more caloric?
According to the nutritionist, the caloric value and amount of nutrients vary between each mango type. According to the professional, the most caloric is the tommy atkins type, one of the most popular on the market and the one with a larger size than the others.
Each tommy mango averages 400 grams and 202 calories. However, it is the richest in protein and dietary fibre, with values reaching 3.4 grams and 8 grams, respectively.
Therefore, she should not be seen as a villain and left out. According to the professional, the important thing is always to dose the amount and combine fruit consumption with healthier eating habits.
Nutritional properties of fruit
Mango is a very nutritious fruit; for example, in nature, it has 80% of its composition is formed by water. Thus, it is a perfect food to avoid dehydration in the year’s hottest months.
Karla Maciel also reports that a haden mango weighing 300 grams has 1.2 grams of protein, 0.8 lipids and 50 grams of carbohydrates. In the case of this last substance, it is noteworthy that it turns into sugar when metabolized and offers more energy to the body.
Dietary fibre makes up 4.8 grams of the fruit, which is also mineral-rich. The latter are calcium, magnesium, phosphorus and small amounts of sodium and zinc.
Among the vitamins, the main one found in this type of mango is vitamin C. There are also vitamins A, of the B complex, such as B2 and B3, and thiamine and riboflavin. All are essential for the maintenance of the body’s health.
Health Benefits of Mango
In addition to all these nutritional properties, mango has several other compounds that only benefit health. As is the case with the various types of antioxidants, which help prevent several diseases.
Here are seven leading health benefits of mango consumption and why you should add fruit to your family’s menu. Check out:
- Contributes to the proper functioning of the bowel
- Helps lower cholesterol
- Rich in antioxidant compounds
- Strengthens the immune system
- Improves eye health
- Decreases the risk of cardiovascular disease
- Protects the liver.
Contributes to the proper functioning of the bowel
The high amount of dietary fibre in the fruit does not only cause an increase in satiety. Eating mangoes also helps regulate bowel function, according to nutritionist Karla Maciel.
This is because the mango fibres act by drawing more water into the intestine. Thus preventing the stools from becoming dry and preventing constipation. In addition, they stimulate the growth of bacteria that are beneficial to health.
Therefore, sticking to daily mango consumption can be a great alternative to synthetic medications if you suffer from constipation or gas.
Helps lower cholesterol
Another benefit of soluble dietary fibre, highlighted by the professional, is the action against bad cholesterol, also called LDL. What happens is that the fibre present in the fruit absorbs the fat, discarding it through the feces.
This process is also related to the presence of a substance known as manner fine, a phenolic compound found in the pulp and peel of mangoes and which acts in various body areas.
In this way, the mango can contribute to a lower blood fat level and, consequently, healthier weight loss.
Rich in antioxidant compounds
According to Maciel, mango is a food that contains high amounts of antioxidants. Among the types found in the fruit are tangerine, terpenoids and carotenoids, the latter being responsible for giving the fruit a yellowish or orange tone.
In the body, they all work to protect cells from damage caused by releasing free radicals. Thus, they favour the body’s functioning and defend it against developing different types of diseases.
Strengthens the immune system
Mangiferin also affects the immune system, strengthening it and leaving the body more protected against opportunistic diseases such as flu and colds.
Maciel also points to the large amounts of vitamin C in the fruit. This nutrient acts similarly to an antioxidant in the body, stimulating the production of antibodies, the body’s defence cells.
Improves eye health
Both vitamin A and the carotenoids in mango act directly on the eyes’ health. This is mainly because they focus on the retina and protect the region from the effects of oxidation.
Therefore, eating mangoes frequently guarantee to keep your eyes working much longer.
Decreases the risk of cardiovascular disease
Thanks to the joint action of dietary fibre and mangiferin, fruit is also essential in preventing cardiovascular diseases. This is due to the decrease in blood cholesterol levels, one of the leading causes of cardiovascular disease worldwide.
Furthermore, the polyphenolic compound has the effect of restoring the activities of enzymes that protect heart cells from oxidation. This makes the heart more protected against heart attacks. At the same time, it reduces the amount of compounds that are harmful to it.
Protect the liver
Finally, the substances found in mangoes also show protective properties for the liver. The presence of antioxidant compounds, especially mangiferin, prevents liver cell inflammation.
In addition to reducing the damage caused by the oxidation of fat in the organ, mangoes also reduce the levels of this substance in the body. Thus, the liver can regenerate, minimizing the chances of developing chronic liver problems that can compromise the quality of life.
My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .
I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.