Can I Eat Mango And Still Lose Weight?Dr. Nitin Gupte
Will Mango Make Me Fat?
Mango, like most fruits, is a super food. It is a rich source of Vitamin A and a very good source of Vitamin B6 (pyridoxine), Vitamin C and Vitamin E.
Vitamin A is essential for the health of our eyes, skin and mucous membranes.
Pyridoxine is essential for the production of GABA, a brain hormone and for controlling the blood levels of homocystiene, high levels of which lead to coronary artery disease and strokes.
Vitamin C keeps our gums and teeth healthy, helps our body fight infections and also scavenges harmful oxygen-free radicals.
It is rich in potassium (156 mg per 100 gm) and low in sodium (2 mg per 100 gm), helping regulate our heart rate and blood pressure.
Mango is also rich in flavonoids namely beta-carotene, alpha-carotene and alpha-cryptoxanthene. Together with Vitamin A, the carotenes help protect us against numerous cancers including breast, colon, oral cavity and prostrate cancers and leukaemia.
The fruit is also a moderate source of copper, which is required for the production of some enzymes and red blood cells.
In short, mango is a super food that helps keep our vision, skin and mucous membranes healthy, protects us against infections, eliminates harmful oxygen-free radicals from our body, helps regulate out heart rate and blood pressure, protects us against heart disease and strokes, and numerous cancers including breast and colon cancers and leukaemia.
Other than these health benefits, mango is the most delicious of all fruits. Indian alphonso or ‘Hapus’ from the Kokan area of coastal Maharashtra is the prized mango.
Hundred grams of the edible fruit gives you 60 calories and has only 15 gm carbohydrates, mostly sugar, little protein and very little fat.
So a medium size (about 200 gm) fruit won’t give you much more than 90 calories. A healthy balanced nutrition should have three helpings of fruits every day. Even if you are looking to lose weight or keep your blood sugar under control, a mango a day is not going to dent your cause, if you eat healthy and the other two fruits are low calorie fruits.
Even then if you should want to offset the mango calories, you could shave off three fourth of a medium size chapati or better still, a bowl of rice from your daily food!
And you can always ‘brisk walk’ for fifteen or twenty minutes more to burn off a mango and also become more heart healthy in the process!
And then the best of the mango season barely lasts for two months!
Not too much to ask for, for the pleasure of eating a mango, the king of fruits, the world’s most delicious fruit for most Indians, and more so for Maharashtrians!
Even a well controlled diabetic can eat a mango taking the same precautions, eating half a mango twice will put even less stress on their system. Diabetics without good sugar control should follow the advice of their doctor.