Have you ever wondered if mango is fattening? As it is a very tasty fruit, some people worry about consuming it during a diet.
Thinking about this doubt, which can be very common among those who are looking to lose weight, we spoke with nutritionist Karla Maciel. 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 important in Brazilian culture. Check it all out from reading this article!
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 the preparation of juices , vitamins or salads.
For example, a haden mango averages 350 grams and 190 calories. Therefore, it is important to pay attention to the amount and not to overdo it, as this will increase the calories ingested throughout the day.
But in general, the professional defends that the mango can be consumed by those who are on weight loss diets. All this 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 fiber. With this, it increases the feeling of satiety and decreases calorie intake.
The professional also highlights how easy it is to find products made with the 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 the amount of nutrients varies between each type of mango. 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 compared to the others.
Each tommy mango averages 400 grams and 202 calories. However, it is the richest in protein and dietary fiber , with values reaching 3.4 grams 8 grams, respectively.
Therefore, she should not be seen as a villain and left out. The important thing, according to the professional, 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 natura it has 80% of its composition formed by water. Thus, it is a perfect food to avoid dehydration in the hottest months of the year.
Karla Maciel also reports that a haden mango weighing 300 grams has 1.2 grams of protein, 0.8 of lipids and 50 grams of carbohydrate. 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 fiber makes up 4.8 grams of the fruit, which is also very rich in different types of minerals. 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, in addition to thiamine and riboflavin. All 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 bring health benefits. As is the case with the various types of antioxidants, which help to prevent a number of diseases.
Here are seven of the main health benefits that mango consumption brings and why you should add the 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 fiber 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 fibers 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, if you suffer from the effects of constipation or gas, sticking to daily mango consumption can be a great alternative to using synthetic medications. ( 1 )
Helps lower cholesterol
Another benefit of soluble dietary fiber, highlighted by the professional, is the action against bad cholesterol, also called LDL. What happens is that the fiber 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 manerifine, a phenolic compound found in the pulp and peel of mangoes and which acts in various areas of the body.
In this way, the mango can contribute to a lower level of fat in the blood and, consequently, a healthier weight loss. ( 1 )
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 mangerifine, 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 the release of free radicals. Thus, they favor the functioning of the body and protect the body against the development of different types of diseases. ( 2 , 3 )
Strengthens the immune system
Mangiferin also has effects on 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 present in the fruit. This nutrient acts similar to an antioxidant in the body, stimulating the production of antibodies, which are the body’s defense cells. ( 3 )
Improves eye health
Both vitamin A and the carotenoids present in mango act directly on the health of the eyes. This is mainly because they focus on the retina and protect the region from the effects of oxidation.
Therefore, eating mangoes frequently can be the guarantee that you will keep your eyes working much longer.
Decreases the risk of cardiovascular disease
Thanks to the joint action of dietary fiber and mangiferin, the fruit is also an important food in the prevention of cardiovascular diseases. This is due to the decrease in blood cholesterol levels , one of the main causes of cardiovascular disease in the world.
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. ( 1 , 2 )
protect the liver
Finally, the substances found in mangoes also show protective properties for the liver . Thanks to the presence of antioxidant compounds, especially mangiferin, which works by preventing inflammation of liver cells.
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 is able to regenerate, reducing the chances of developing chronic liver problems that can compromise quality of life. ( 2 , 3 )