Mango for Weight Loss: 7 Surprising Benefits Backed by Science

Mango for Weight Loss When really concentrating on weight loss, most people think of low-calorie veggies, lean proteins, and superfoods, like a berry or green tea, to help with scaling back the body’s intake of calories. However, there is one fruit that is often overlooked and doesn’t make many weight loss lists — mango! Mango possesses a sweet, juicy flavor with an otherworldly charm associated with tropical fruits; it is often thought to be too high in sugar and calories, and too incompatible with weight loss to be a suitable fruit. But is it? Interestingly, recent research and nutritional studies indicate that when eaten in moderation, mango can be an influential component of a healthy weight loss plan.

Mango is a high-fiber fruit, rich in essential vitamins and containing loads of antioxidants which provide much more than just flavor.

In fact, mango can help you lose weight, in ways you may not have expected!  This article will scientifically explore and debunk total myths about mango and body weight, including how mango can affect digestion and craving control, and how mango can actually impact fat metabolism.

We will also look at the glycemic index (GI) of mango and how does it affect blood sugar, how mango polyphenols can play a significant role in fat breakdown, and other weight loss fruits that are more comparable to mango. When you finish this guide, you’ll not only know the health benefits of mangoes, but you’ve also figured out how to use mangoes in your daily meals and snacks without messing up your goals.

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You will also see some of the shocking facts about mango that will change the way you think about fruits in your weight loss plan.
So, let’s explore the 7 most surprising facts about mango and weight loss that most people don’t know – but should!

1. Mango Is Low in Calories Compared to Other Tropical Fruits

Surprisingly mangoes are low in calories even though they are naturally sweet! One cup of mango slices (about 165 grams) contains approximately 99 calories. Compare that to other tropical fruits that you could choose for a naturally sweet snack, for example a banana (121 calories per cup) and grapes (104 calories per cup), and mango falls in the middle.

The difference with mango is that if you are looking for a naturally sweet snack that won’t leave you swimming in calories, mango is a fantastic option. Mango fills sweet cravings in a healthy way that prevents us from needing to snack on processed sweets, such as candy or baked goods. It also contains zero added sugars or unhealthy fats!

Mango is also nutrient-dense. This means you are not eating empty calories! Each bite of mango provides Vitamin C, Vitamin A, Vitamin B6, folate, and small amounts of both iron and calcium. The more nutrient-dense foods we consume, the better our bodies function and that can lead to supporting metabolic health and supporting your weight loss goals.
So don’t rule out mango next time you crave something sweet. In fact, it might just be the healthiest dessert on your plate!

2.Mango Is High in Dietary Fiber Which Increases Satiety

One of the most beneficial features of mango for weight loss is its fiber content. One cup of mango contains nearly 2.6 grams of dietary fiber. Fiber helps keep you full for longer which reduces your caloric intake and helps satiate cravings.

There are two types of fiber in mango: soluble and insoluble. Soluble fiber slows digestion and regulates blood sugar; insoluble fiber bulks fecal matter and promotes digestion. This combination, together, gives you a sense of fullness after eating mango, which curtails hunger and reduces the tendency to snack foolishly between meals.

When paired with breakfast smoothies, salads or when eaten as a snack, mango actively decreases your appetite for many hours. Since fiber digests slowly, feelings of hunger will decrease along with spikes in energy followed by crashes which subsequently lead to cravings for sugars and other junk food.
Also, fiber rich diets are associated with lower BMI’s and better long-term weight management. If you are trying to lose pounds or trying to prevent gaining weight, think of mango as an fiber-rich asset.

3.Mango Regulates Blood Sugar Levels When Eaten in Controlled Portions

Many people are fearful of fruit, especially mango, because of the natural sugars found in fruit. The natural sugar found in fruit can be concerning for weight loss efforts, but do not fear mango! The glycemic index (GI) of mango is 51, which is considered moderate. This means it will increase blood sugar levels at moderate rate — not too fast and definitely not too slow.

The fiber found in mango slows down the absorption of sugar into the bloodstream, avoiding blood sugar spikes that can excessively increase cravings and usually lead to fat storage. When you eat controlled portions of fruit, particularly when paired with a source of protein or fat (like nuts or a sporting kind of Greek yogurt) — mango can be completely blood-sugar friendly.Mango for Weight Loss

Research has found mango polyphenols, such as mangiferin, which may help with regulating insulin sensitivity. One research study conducted by Oklahoma State University demonstrated overweight subjects who ate freeze-dried mango at 10 grams a day for 12 weeks, showed improved blood sugar control without losing weight.

Therefore mango isn’t something you should be eating enormous amounts of, but it is definitely not what people think of as a sugar bomb. With appropriate portion sizing, mango can and should be a friend, not a foe, towards your weight loss goals.

4.Mango Promotes Healthy Digestion and Gut Health

(400 words)Digestion greatly impacts weight maintenance and control. If your digestive system isn’t fully functioning properly, the consequences could be bloating, slower and or less efficient metabolism, and nutrient deficiency and malabsorption. Luckily, mangoes offer enzymes and fiber that are both necessary for a healthy digestion process.

Mangoes are plant-based natural sources of digestive enzymes like amylases. These enzymes break down carbohydrates to simple sugars, making digestion easier and more efficient. Moreover, the fiber in the fruit makes regular bowel movement less of a chore and constipation less of an issue.

Research from Texas A&M University showed that a diet consisting of mango consumption improved the gut microbiota (the healthy bacteria living in our intestinal systems). In the study, participants with daily doses of mango consumed showed better gut health than participants without mango (which can lead to better gut health, leading to better/growing healthy bacteria – but yes that does require dietary change). This could lead to reduced inflammation, and subsequently better control and maintenance of weight.
Mango can indirectly help and promote weight loss by keeping your gut flora stable and digestion “moving”. The better our gut functions, the better nutrient can be absorbed, the less bloating experienced, and possibly the better our energy felt.

5. polyphenols can help melt fat away

Polyphenols are plant compounds that will have potent antioxidant capacity. One study has shown that mangoes have a particularly high content of one polyphenol, mangiferin, which has good effects on fat metabolism.

Mango for Weight Loss
Mangiferin has been studied for its anti-inflammatory and anti-obesity effects. Specifically it prevents the growth of fat cells (adipogenesis), increases the fat burning process in the body, and lowers oxidative stress. All of these effects allow the body to more readily burn the fat that it stores, and prevent the growth of new fat cells.

Mango for Weight Loss
One animal study found providing mangiferin to rats increased the activity of several fat burning genes (lipase and AMPK) that metabolize fat for energy.
While we do need more studies in humans, the evidence looks promising. Including mango in your diet adds more than just fiber or vitamins, potentially giving you help burning fat at the cellular level.
When included as a part of a healthy diet and shape regimen, the polyphenols in mango could enhance your weight loss efforts over time.Mango for Weight Loss

6.Mangoes Combat Oxidative Stress that Makes Weight Loss Difficult

Oxidative stress is when free radicles outnumber antioxidants in your body. This can also lead to autoimmune inflammation, insulin resistance, many chronic disease states, and metabolic dysfunctions that may hinder weight loss. Mangoes are full of antioxidants, e.g., beta-carotene, Vitamin C, and nutrient quercetin.Mango for Weight Loss

All of these antioxidants neutralize free radicles, which protects your cells and decreases inflammation. Chronic inflammation is a primary cause of obesity, especially visceral fat in the belly region. By eating foods higher in antioxidants like mango, you are addressing one of the underlying mechanisms that allows easier weight loss. Thus, antioxidants, and quercetin, in particular, are not only great for our bodies, but also good for gut and cardiovascular health, and are good for metabolic flexibility – the capacity to switch between carbs and fats easily.

By eating mango, as part of a whole food plan or within a diet containing many whole foods, leafy greens, and lean proteins, your body gets a boost to its antioxidants that it is seeking to assist you to lose weight, better and sustainably.Mango for Weight Loss

7.Mango Naturally Reduces Unhealthy Sugar Cravings

Sugar cravings are the enemy of any weight loss plan. They sneak up either in the evening, as soon as you get to mid-afternoon after lunch, or down due to your mood being low. Instead of another candy bar or soda, there is mango for a sweet and healthy alternative.

Its natural sweetness of mango satisfies not only your craving for sweets but is also free from added sugars, and artificial preservatives and coloring. In addition, mango contains fiber, which will provide you with energy for a longer length of time and also will not provide you with an energy crash afterwards. Overall, mango is a great healthy swap for dessert or a mid-day snack.

Evidence from research shows that sweet tasting foods release dopamine — one of the feel-good hormones. When mango helps satisfy your sweet tooth, you reduce your psychological urge to eat high-calorie junk food. After a while, also choosing mango instead of processed sugar will greatly lower your daily calorie intake and help you slowly lose body fat.

Adding frozen mango chunks into your smoothies, yogurt bowls and oatmeal turns your foods not only into a satisfying food, but a healthy food.Mango for Weight Loss

How to Incorporate Mango Into Your Weight Loss Diet in 8 Healthy Ways

Mango for Weight Loss When it comes to weight loss, how you eat is as important as what you eat. Although mango has a bad reputation because of its natural sugars, it can be a sweet, delicious, nutrient-rich, and weight loss friendly fruit if it is eaten properly. There are many healthy and fun ways to incorporate mango into your daily life in a healthy manner without sacrificing your weight loss goals. Here’s the scoop on 8 healthy mango ideas to get you started.

1.Mango + Greek Yogurt Smoothie
Blend up about half a mango with a cup of unsweetened Greek yogurt, a teaspoon of
chia seeds, and a handful of spinach. What you get is a perfect combination of protein, fiber, and antioxidants that will help you stay satiated longer and boost your metabolism. It’s a good post workout snack, or quick breakfast if you prefer.Mango for Weight Loss

2.Mango Salsa for Grilled Protein
Chop up fresh mango and mix it with diced red onions, diced jalapeños, lime juice, and cilantro. This sweet and spicy mango salsa is great on top of grilled chicken or fish. This salsa is very low in calories and provides huge taste, and vitamins, such as vitamin C and potassium.Mango for Weight Loss

3.Frozen Mango Bites
Instead of indulging in ice cream or candy, freeze some mango and eat it frozen as a healthy treat. They are refreshing, low calorie, and full of fiber – perfect for helping satisfy your sugar cravings in a healthy way.Mango for Weight Loss

4.Mango Chia Pudding
Soak 2 tbsp chia seeds in unsweetened almond milk, set overnight, and in the morning add diced mango. This fiber rich option will help support healthy digestion and keep you full for hours.Mango for Weight Loss

4,Mango Detox Water
Place a couple of slices of fresh mango, cucumber, and mint into your water bottle. Let it sit overnight. Not only are you hydrating but you are giving your body some antioxidants along with a little sweetness without any sugar or calories.

5.Mango Oatmeal Bowl
Chop some mango and add it to your oats for breakfast add sprinkled cinnamon and a couple of walnuts. The natural sweetness of mango means you don’t need to add sugar, and the fiber will help with digestion and fullness!Mango for Weight Loss

6.Mango Avocado Salad
Combine diced mango with avocado, arugula, cherry tomatoes, and fresh lemon juice. Avocados are high in healthy fats that help with fat burning, and mango provides vitamin A and fiber. This is a super light lunch or side dish!Mango for Weight Loss

7.Mango Cottage Cheese Snack
Serve mango cubes with low-fat cottage cheese. The protein in cottage cheese will help you build muscle and suppress hunger making it a great snack for between meals or post-workout.Mango for Weight Loss

Final Tip:
If maximum weight loss is your goal, always use fresh mango for your recipes instead of canned or prepared mango. Canned and processed foods often have added sugars and preservatives. Uses 1/2 cup portion sizes for flavor as well as nutritional benefits without the added calories.Mango for Weight Loss

conclusion

Mango for Weight Loss Mango is more than just a delicious tropical fruit — it also offers a wealth of nutrients that can work for you and support your weight loss efforts when portioned and used mindfully. We identified a few surprising facts along the way that uncover the potential of mango in your diet, as a food for weight management and in everyday food products.Mango for Weight Loss

Mango for Weight Loss Mango is a great source of fiber, antioxidants, vitamins C and A, which support energy, metabolism, and digestion. These vitamins do not only assist with fat metabolism, but improve your digestion, decrease your appetite, and combat inflammation — all three factors are paramount in healthy loss efforts. The enzymes present in mango, such as amylase that supports carbohydrate breakdown, also assist with the digestion process of what you eat.Mango for Weight Loss

Mango for Weight Loss That said, consider the “everything in moderation” concept. Overeating mango (or consuming too much in dried or juiced forms), can result in a reverse effect due to the sugar content in the fruit. However, when consumed within a calorie controlled eating plan, mango can satisfy sweet cravings while providing you with important nutrition. In that way, mango is a healthier alternative to calorie dense desserts and it complements smoothies, salads, or healthy snacks.Mango for Weight Loss

Mango for Weight Loss Overall, weight loss is not about eliminating fruit from your eating pattern — it is about incorporating whole, unprocessed, nutrient dense foods that help you feel satisfied.Mango for Weight Loss