Are Mangoes Good For Losing Weight? The Simple Truth

Mangoes are sweet, juicy, and delicious. Perhaps that’s why some may wonder, are mangoes good for losing weight? Because anything this sweet and tasty can’t possibly help you lose weight, right? This post is all about mangoes and whether they can help with weight loss.

are mangoes good for losing weight

Is mango a good fruit for weight loss

Fruits and veggies are typically good for you and are often encouraged when trying to lose weight. But, for some reason, mangoes are often off the table when weight loss is the goal.

I know this was a little confusing early on in my journey, especially because I followed keto for a while, and most fruits are not keto-friendly. And just in case you’re wondering, I no longer follow keto.

But keto aside, why is mango often off the table?

Isn’t mango just like any other fruit? Isn’t it loaded with vitamins, minerals, and antioxidants? The answer is YES!

Mangoes do provide essential nutrients. So why is it often not included in many weight loss plans or doesn’t even come to mind when choosing fruits and veggies for your meal plan?

Well, it all comes down to SUGAR! This is the main reason mangoes have been banished from many weight loss plans.

But even though mangoes do have one of the highest sugar content of most fruits, they can still help you lose weight. I know…SHOCKING!

So, are mangoes good for losing weightABSOLUTELY!

This post is all about how and why mangoes can help you lose weight and how to incorporate them into your weight loss plan.

What are 3 benefits of eating mango?

Raw mangoes in a bowl -mango diet cleanse

Before we discuss the benefits of mangoes and dive deep into the question, are mangoes good for losing weight? Let’s talk about the origins of this tropical fruit.

Mangoes are known as the “king of fruit” and are believed to have originated in India. In fact, India still produces most of the world’s mangoes, and it’s even their national fruit.

But today, mangoes are grown in tropical regions worldwide, including the Caribbean and parts of the U.S. In the U.S., it grows in California, Hawaii, Florida, and Puerto Rico.

Did you know there are many different types of mangoes?

Mangoes come in many varieties worldwide (over 1000). The most common in the U.S. is Tommy Atkins, but other varieties include Honey, Keitt, Francis, Haden, and Kent.

So, let’s get to the benefits.

Mangoes are full of nutrients. They are high in fiber. They also provide a good source of vitamins and minerals like A and K, potassium, magnesium, folate, and choline.

And while Mangoes provide a good source of these vitamins and minerals, they are incredibly high in vitamin C. One cup provides 67% of your daily requirement.

Mangoes are also rich in many disease-fighting polyphenols that act as antioxidants in the body. Did you know many consider mangoes a superfood because of their impressive nutritional profile?

The table below shows the nutritional breakdown of a mango.

Nutritional value of a mango - does mango burn belly fat?

Some of the benefits of eating mangoes include:

  • Can lower blood glucose levels
  • Can decrease risks for certain types of cancers
  • High in disease-fighting polyphenols like catechins, mangiferin, gallic acid, and kaempferol
  • It can help boost the immune system
  • Can improve cardiovascular health
  • Improve eye health
  • Can improve digestion

Is Mango Good For Weight Loss? 

If you follow a low-carb diet like keto, mangoes would be off the list of recommended foods. 

And while the keto diet can help with weight loss, so can most other diets. Most diets work; it is really about finding the right diet for you. Let’s look at the basics of weight loss.

The basic weight loss equation states that you will lose weight if you burn more calories than you consume. This is regardless of the diet you choose.

And while weight loss can be a bit more complicated, especially as you age, the basics are simple. So, yes, mangoes are great for weight loss!

Raw Mango And Weight Loss

Mangoes growing on a tree

So, how exactly can mangoes help with weight loss? Mangoes are high in fiber and low in calories. 

As illustrated in the chart above, 1 cup of fresh mangoes has just 99 calories, which is a perfect fit for most weight loss plans. 

Another reason mangoes can help with weight loss is because of their fiber content; one cup provides 2.6 grams. 

Diets high in fiber help promote fat loss by slowing down digestion, keeping you feeling fuller longer, and helping you maintain stable blood sugar levels. 

In fact, one study found that mangiferin, one of the polyphenols found in mangoes, has anti-diabetic effects, i.e., it can lower blood sugar levels.

Mangoes also contain lots of water, up to 83%. This is another reason mangoes can help with weight loss. Foods high in water help fill you up, allowing you to eat less.

Mangoes are also loaded with polyphenols that act as antioxidants in the body, providing many health benefits and contributing to weight loss in the long term. 

Mango and sugar – are mangoes good for losing weight?

Are mangoes good for losing weight even with their high sugar content?

How can a fruit with one of the highest sugar content of all fruits help stabilize blood sugar levels? 

While mangoes have 22.5 grams of natural sugar per cup, it is still considered low on the glycemic index. 

The glycemic index measures how foods we eat can affect our blood sugar levels, specifically how fast it can raise blood sugar. So, according to this index, they have a relatively low effect on blood sugar.

Mangoes have a glycemic index of 51, and anything under 55 is considered low.

Below is a chart showing the glycemic index of 9 common fruits.

Chart showing the glycemic index of 9 common fruits - Are mangoes good for losing weight at night? Yes

As previously discussed, mangoes also contain polyphenols that have anti-inflammatory and anti-diabetic effects. They have literally been shown to help reduce blood sugar levels!

So does this mean you should go crazy and eat all the mangoes you can? NO! Too much of anything is never a good idea; that also goes for mangoes. 

Again, mangoes do contain natural sugars, but sugar is still sugar. What this means is that moderation is key

Eating too much of it can negatively affect blood sugar levels and lead to eating more calories than you intended. Too much of anything can have adverse effects. 

Take fiber, for example. Fiber is important and can be beneficial for your health and weight loss. But if you decide to go crazy and eat 100 grams of fiber tomorrow, you may end up not feeling too well. 

Everything in moderation! But how should you eat mangoes to maximize weight loss? Let’s discuss.

Are mangoes good for losing weight? – How to eat mangoes for weight loss

are mangoes good for losing weight - woman stepping on a scale

You don’t really need to exclude any foods to lose weight. But, focus on eating nutrient-dense foods while allowing occasional treats.

Mango is a nutrient-dense food. As previously discussed, it is loaded with vitamins, minerals, and antioxidants. Also, mangoes contain fiber, which helps control blood sugar levels. 

When fiber is present in a food, it minimizes the effects of glucose. Focusing on foods that provide your body with essential nutrients that are also low in calories is a good strategy for weight loss. 

Mangoes can and should be a part of your weight loss plan if you want them to be. If you love mangoes, eat them, enjoy them, and still lose weight

Weight loss tips for eating mangoes

1. Include protein and fiber

Include protein and fiber to help manage blood sugar levels whenever possible.

For example, if eating mango as a snack, add a handful of nuts to get some extra protein and fiber, or make it a meal and have it for breakfast, this mango watermelon smoothie is perfect.

It’s high in protein, fiber, and healthy fats. Adding protein and fiber will help keep blood sugar levels stable.

2. Have just 1 serving daily

Limit mangoes to 1 serving daily, about 1 cup of fresh mangoes.

3. Maintain a calorie deficit

Even though mangoes are a fruit, you still need to ensure all the foods you eat, including fruit, fit into your daily calorie requirement for weight loss.

For more information on how many calories you need to eat to lose weight, check out this post on calculating your TDEE.

4. Eat in moderation

Remember, with any food, moderation is key!

Is mango better than banana for weight loss?

Bananas and mangoes on a table - are mangoes good for losing weight?

Which fruit is best for weight loss? Let’s briefly compare bananas and mangoes specifically because some people also shy away from bananas when trying to lose weight.

So which one is better? It depends!

This is not the answer you were looking for, but it really does depend. It depends on which fruit you like better, or if you like both, include both.

Both fruits offer an impressive nutritional profile. Remember, when we eat, we provide our bodies with the energy needed to survive and thrive.

In addition to energy, we want to ensure we provide our bodies with essential vitamins, minerals, and antioxidants that help keep us healthy.

Health is wealth, so always focus on health first. So, from a health perspective, all fruits, including mangoes and bananas, provide nutritional value.

Both of these fruits are ideal for weight loss because they are also low in calories per serving and high in fiber, which are perfect foods for weight loss.

Check out the table below to see how mangoes and bananas compare nutritionally.

Chart comparing nutrition in mangoes and  bananas

Frequently Asked Questions

Is it OK to eat 2 mangoes a day?

You could technically eat 2 mangoes daily and still lose weight if you maintain a calorie deficit. However, I recommend eating just 1 serving of mango daily to help keep your blood sugar levels in check.

Does mango help you lose belly fat?

Mangoes won’t specifically result in fat loss in the belly; however, when included in a healthy meal plan, they can help you lose weight all over and in your belly.

How many mangoes can I eat a day for weight loss?

One mango has about 201 calories, so you could eat 1 mango per day and lose weight. It’s okay to eat a whole mango occasionally.

Still, if weight loss is the goal, I recommend sticking to 1 serving of mango daily. One serving of mango is about 1 cup of diced fresh mango.

Is mango juice good for weight loss?

is mango juice good for weight loss - eating only mangoes for a week

You can drink mango juice and still lose weight if you maintain a calorie deficit, but it is best to consume mangoes in their raw form. Most fruit juices are loaded with added sugar. 

Try to eat your fruit rather than drink them. You could also include mangoes in a smoothie as a meal replacement with other ingredients that provide a source of protein, fats, and fiber.

Final thoughts: are mangoes good for losing weight?

I love mangoes; include them in your weight loss plan if you love them too!

Losing weight can be challenging, and sticking to a diet long-term can be even more difficult. So, it’s essential to include foods you love to make the process enjoyable.

Mangoes are great because they are delicious and can even be seen as a sweet treat, which gives you something to look forward to when trying to lose weight.

And more importantly, they provide your body with the essential nutrients it craves. So, can mangoes help with weight loss? For sure!

Let me know in the comments how you include or plan to include mangoes in your weight loss plan or if you have any questions about eating mangoes to lose weight.

Other Posts You May Like:

The Best Watermelon Mango Smoothie To Lose Weight

The Best Avocado Smoothie For Weight Loss (Must Try!)

This post was all about answering the question, are mangoes good for losing weight?

Dee
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