Mangoes often get wrongly accused of being unsuitable for people watching their weight or blood sugar. But according to a nutrition expert, this beloved fruit can still be part of a healthy lifestyle—if consumed the right way.
Despite their reputation as the "king of summer fruits," mangoes are frequently misunderstood. Concerns around weight gain and sugar spikes have led many to avoid them altogether, reports Hindustan Times.
However, Indian nutritionist Leema Mahajan says the real issue isn’t the fruit itself, but how we eat it. Factors like portion size, timing, and what you eat it with can determine whether mangoes serve your health—or sabotage it.
Leema took to Instagram to explain how we can enjoy mangoes guilt-free by making smart choices rather than cutting them out completely.
How to include mangoes in a balanced diet
Rather than eliminating mangoes, Leema advises a more mindful approach. This means moderating your intake, choosing the right time to eat, and combining mango with nutritious foods.
“If anyone says avoid mangoes for weight loss, control sugar levels and improve skin, avoid them, not the mango,” she said. “There is a way to eat mango, not get addicted to it. Stick to 110–150 grams. Do not eat mangoes post your meal; instead, ensure you eat mango at mid-morning as a snack. Alongside, take a high-protein option to make mango shake.”
She emphasizes portion control and suggests avoiding mango as a dessert after meals. Instead, enjoy it earlier in the day, preferably as a standalone snack or in a protein-rich smoothie.
The nutritional power of mango
While mangoes may taste like dessert, they come packed with impressive health benefits—when consumed in moderation.
Several nutritional highlights
A 100-gram serving of mango contains only about 60 calories. It has a low glycemic load of just 8, meaning it’s unlikely to cause sudden spikes in blood sugar if eaten sensibly.
Moreover, mangoes are a great source of vitamins A and C, which help promote radiant skin and a healthy complexion.
They are rich in fibre and other nutrients that aid digestion and boost immunity. With their natural sweetness, mangoes can satisfy sugar cravings while offering antioxidants.
Rather than treating mangoes as dietary enemies, it’s time to look at them as nutritious allies—if eaten with awareness.
Bd-pratidin English/FNC
