Summer time and no mangoes? That’s like the Earth forgetting how to spin. The arrival of the ‘king of fruits’ signals that summer is here in full swing. Mango, a bright yellow tropical fruit loved across India, is more than just delicious—it’s packed with fibre, low in calories, and rich in nutrients like folate, beta-carotene, iron, and vitamins A and C. But here's something many don’t realise: you can actually enjoy mango for weight loss!
In today’s world, where fitness matters to so many, people are constantly exploring natural ways to shed kilos. While exercise is great, your diet plays a massive role too. And guess what? Eating mango in summer could be a tasty and healthy addition to your weight loss journey. There’s a lot of confusion out there about mango for losing weight, but science says it can support a balanced diet when consumed mindfully. Curious how this summer favourite stacks up against bananas? Keep reading—we're breaking down everything about mango in summer and how it can work for your goals!
Table Of Contents
- Mango In Summer — Is Raw Mango Good For Weight Loss?
- Can I Eat Mango While Losing Weight?
- Which Is Better For Weight Loss, Mango or Banana?
- What Is the Best Time To Eat Mango For Weight Loss?
- How Do You Add Mangoes To Your Diet?
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
Mango In Summer — Is Raw Mango Good For Weight Loss?
Mango is without a doubt one of the world's most popular fruits, noted for its exquisite flavour and great nutritional value. Mangoes are rich in Vitamin C, dietary fibre, calcium, and other critical nutrients, making them one of the healthiest fruits. The mango, known for its refreshing taste, is versatile enough to be included in a number of sweet meals and beverages, and when raw, it may be used to produce pickles and ' sherbets'.
Raw mangoes are well-known for being a rich source of a variety of critical nutrients. They are rich in a variety of components, including vitamins, minerals, dietary fibre, and carotenoids, all of which add to their nutritional value.
Raw mangoes are low in calories and high in fibre, making them an ideal complement to a weight loss diet. The fibre in it provides you with a sense of fullness, which helps you regulate your appetite, avoid overeating, and thus reduce your overall calorie consumption. Controlling your appetite can help with weight management because it reduces your calorie consumption.
Also Read: Is Semolina Healthy For Weight Loss? Discover the Benefits And Ways To Add It To Your Diet!
Can I Eat Mango While Losing Weight?
Yes, you can consume mangos while attempting to lose weight, but only in moderation. Mangoes are a superfood. They are not only tasty, but they also contain fibre, vitamins, and minerals that benefit our bodies in a variety of ways. Mango for weight loss, in many a ways, is underrated.
There is a widespread myth that mangoes increase body weight. However, the truth is that mangoes aid in weight loss. Mangoes are high in fibre, which provides you with a sense of fullness, preventing overeating and allowing you to control your calorie intake.
Mangoes have natural sugars. These natural sugars are mixed with the benefits of dietary fibres and vitamins, reducing sugar absorption and blood sugar swings. Mangoes have a high water content. Thus, our bodies require significantly less water when we ingest it.
You can effortlessly incorporate mangoes by encompassing these points:
1. Eat In Portions
Always watch how much you eat. Always attempt to consume in tiny batches rather than in large quantities. Our bodies digest tiny amounts faster than large ones, and eating in smaller portions gives you a sense of how much you're consuming and allows you to easily monitor your diet.
2. Take Mangoes Along With Balanced Meals
Integrate nutritious grains, lean proteins, and vegetables into your diet, along with mango for weight loss, to ensure that just the necessary calories are absorbed and all non-essential nutrients are flushed out through sweat.
3. Avoid Overeating
You should exercise extreme caution when consuming other meals or snacks. Avoid extra snacks if you believe you have met your calorie requirement for the day, and stop eating when you are satisfied. Avoid other high-calorie foods, particularly packaged ones.
4. Try Healthy Mango Recipes
To enhance the flavour of mangoes, try experimenting with various recipes. It can be combined with other fruits, grains, and other ingredients to create a healthier and more delicious version. You can also make many healthy desserts for weight loss with mangoes.
Which Is Better For Weight Loss, Mango or Banana?
How Mangoes Can Help You Lose Weight?
Mangoes are the most popular summer speciality fruit. The king of fruits contains high levels of Vitamin K, Vitamin A, Vitamin C, potassium, and folate. It promotes the production of blood vessels and healthy collagen, which helps hasten the healing process. Mangoes are also high in beta-carotene, an antioxidant that promotes eye health and helps prevent eye disorders.
1 cup (165 grams of sliced mango contains:
- 99 calories.
- 1.4 g of protein
- 0.6g of fat
- 24.7 g of carbohydrate
- 22.5 g of sugar
- 2.64 g of fibre
Mangoes include antioxidants and nutrients that can protect the body from free radical damage and keep it healthy. Mangoes contain fewer calories yet are satisfying due to their high fibre content. It boosts satiety and helps you avoid unhealthy snacking. The naturally sweet fruit might also help you control your cravings for harmful foods. According to a 2014 Japanese study, consuming mangoes may lessen the risk of colon cancer while also benefiting your heart, skin, and hair.
How Bananas Might Help You Lose Weight?
Banana is an evergreen fruit that is incredibly nutrient-packed. High in fibre, potassium, vitamin B6, vitamin C, antioxidants, and phytonutrients. Many people feel that bananas are fattening, but they can actually help you lose weight if you incorporate them into your diet. Bananas can minimise bloating, enhance fullness, and are an ideal post-workout fruit.
100 grams of sliced banana contains:
- 89 Calories
- 1.1 g protein
- 22.8 g carbohydrates
- 12.2 g sugar
- 2.6 g fibre
- 0.3 g fat
Banana includes fibre, which can aid in the passage of faeces and avoid constipation. When your digestive system is healthy, your metabolism improves, and you can lose weight more effectively. The yellow fruits make a wonderful post-workout snack. It is high in glucose, which provides immediate energy after an intense workout, and its potassium concentration can help prevent post-workout muscle cramps and dizziness. Banana also boosts metabolism and keeps you nourished for longer.
Which Is Better?
When it comes to nutritious content and weight loss potential, the banana outperforms the mango. Even in terms of calorie content, bananas are a popular choice among weight watchers. Both fruits are naturally sweet, so even without sugar, they will taste wonderful. Both fruits are extremely healthy and nutritious, and they should be included in your diet.
Also Read: 6 Health Benefits Of Bananas For Males & Females | ToneOpFit
What Is the Best Time To Eat Mango For Weight Loss?
Always have mangoes as a mid-meal to ensure you don’t disrupt your digestive system or processes. If you're eating mango for weight loss, consume it with your breakfast or lunch. However, it is not recommended to eat mangoes before bedtime or straight after lunch. This can cause problems with nutrient absorption and digestive functions.
Also Read: 5 Incredible Red Wine Benefits for Skin To Give You That Youthful Glow + Easy DIY Skincare Hacks!
How Do You Add Mangoes To Your Diet?
There are several methods to incorporate mango for weight loss into one's everyday diet. If you do not want to go to the trouble of washing and slicing the fruit, you can still enjoy it. However, if you want to add diversity to your regular diet, consider using mangoes in the following ways:
- Mangoes are best consumed as slices or cubes. This will allow you to maximise the fibre content of the fruit.
- Mangoes make a satisfying addition to smoothies and fat-free yoghurt or a bowl of cereal for breakfast.
- You can also prepare a fruit salad using mangoes and other seasonal fruits.
- Make a homemade popsicle by pureeing mangoes without adding sugar or sweetener, then freezing the juice in moulds.
- To make healthy smoothies, blend mango slices with fat-free yoghurt. You can also make summer drinks for weight loss.
- Combine it with other seasonal fruit to create a fruit salad.
- Dice it into medium to tiny pieces and mix it into your detox water.
If you’re recently trying to lose weight, you can consider having a mango in its natural form. However, you should not consume more than one mango per day.
Also Read: 6 Powerful Pre-Workout Weight Loss Drinks: Boost Metabolism, Enhance Energy, and Support Fat-Burning
Dietitian’s Recommendation
Both ripe and raw mangoes are nutritionally beneficial, and as previously said in the article, including them in your normal diet will help you improve your health. Instead of utilising mangos in dishes, I believe that eating them raw is the greatest way to enjoy them. Take into account the quantity while eating it uncooked; this simplifies calorie counting. Mangoes are commonly used in large numbers in recipes such as mango smoothies, shakes, salads, aamras, puddings, and cakes. Furthermore, more sugar is added, which contributes to weight gain. Always consume mangoes in moderation, and ideally on an empty stomach in the morning, as breakfast, or as a mid-morning snack.
Dt. Lavina Chauhan
The Final Say
So, is mango for weight loss just a myth? Not really. With portion control and the right timing, eating mango in summer can be a smart move. Instead of skipping it, enjoy it the right way and let this fruity delight support your fitness journey. After all, mango in summer is a seasonal gift—and with smart choices, it can be your sweet partner in shedding those extra kilos!
FAQs
1. Is a mango high in calories?
Mango is not high in calories; one cup of mango contains about 99 calories, making it a low-calorie fruit suitable for most diets.
2. Do mangoes have sugar?
Yes, mangoes contain natural sugars; a cup of mango has about 22.5 grams of sugar, contributing to its sweet taste.
3. Is it okay to consume raw mangos every day?
Consuming raw mangoes daily in moderation is generally safe and offers health benefits, but excessive intake may cause gastrointestinal discomfort due to their acidity.
4. Can diabetics consume raw mangos?
Diabetics can consume raw mangoes in moderation, as they have lower sugar and a lower glycemic index than ripe mangoes, but portion control is important to avoid blood sugar spikes.
References
- https://oncquestlabs.com/blog/benefits-of-eating-raw-mango-and-its-side-effects/
- https://m.netmeds.com/health-library/post/6-amazing-health-reasons-to-eat-raw-mango-every-day?srsltid=AfmBOoo8wcM0wzzg5FsWc69DYGl8BIayX0C5ctgU9Cg-4_c5FtlI9opw
- https://redcliffelabs.com/myhealth/fruit/raw-mango-kacchi-kairi-benefits-that-shouldnt-be-overlooked/
- https://www.healthifyme.com/blog/is-mango-good-for-weight-loss-debunking-common-misconceptions/
- https://timesofindia.indiatimes.com/life-style/food-news/can-mango-be-eaten-on-a-weight-loss-diet/photostory/91739946.cms?picid=91739990
- https://redcliffelabs.com/myhealth/health/is-mango-good-for-weight-loss-unveiling-the-sweet-connection/
- https://www.sugarfit.com/blog/mango-for-weight-loss/
- https://www.ganeshdiagnostic.com/blog/is-mango-good-for-weight-loss
- https://www.january.ai/blog/is-mango-good-for-weight-loss
- https://timesofindia.indiatimes.com/life-style/health-fitness/weight-loss/banana-vs-mango-shake-what-to-include-in-your-diet-for-weight-loss/photostory/82051177.cms?picid=82051216
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