Is Mango Good for Weight loss?

logo by Editorial Staff | Updated on August 3rd, 2022

The only thing that makes the hot summers bearable is mango. Nothing beats the sensation of ripe and juicy mango on your tongue. Mango is much more than fruit because of our undying affection for it.

Mangoes are not only delicious, but they also include a variety of nutrients such as folate, vitamin A, vitamin B6, and vitamin C.

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Regarding weight loss, mango is not a miraculous fruit that can help you lose those extra kilograms on its own. However, due to its high fiber content and low energy density, consuming it and other seasonal fruits might help you attain your weight reduction objectives sooner.

Is Mango Good for Losing Weight?

Are mangoes useful for losing weight? According to a study, phytochemicals included in mangoes have been shown to decrease fat-producing cells, implying that mangoes might help you lose weight.

Mangoes are slightly rich in calories (200 calories per 336 g mango) but exceptionally high in dietary fiber and water, which help to support digestive health. Consuming high-fiber meals is typically associated with improved bowel movement and digestion.

However, exercising moderation is strongly advised because individuals tend to overeat mangoes due to their sweet taste.

how mangoes can help you lose weight and improve your health

According to research, bioactive substances and phytochemicals in mango may decrease fat cells and fat-related genes, implying that the fruit might help with weight loss.

Mango may help you skip the additional calories and lose weight by replacing bad meals. Obese persons who ate more fruits lost more weight than people who ate fewer fruits, according to research published in the journal “Nutrition Research” in April 2008.

People who ate more fruits lost 0.3 kilograms more weight than those who ate less or no fruits at all after six months.

Mangoes are low in calories but abundant in water and dietary fiber, which help with digestion. Consuming high-fiber diets have been related to better weight reduction. Increased consumption of fiber-rich meals has been found to benefit heart health.

Mango is a fruit with a low energy density.

Several studies indicate that foods with low energy density or calories per gram are excellent weight reduction foods. These fruits satisfy your hunger while consuming fewer calories. Mangoes have 0.6 calories per gram, making them a low-calorie fruit.

The fiber content

It is no longer a secret that meals high in fiber are beneficial to weight loss. Fiber boosts the sense of fullness while decreasing the absorption of micronutrients like lipids and carbohydrates.

One cup of mango has 2.6 grams of fiber, which accounts for 10% of the daily value.

Mango is also high in beta carotene, which has been linked to a lower risk of some forms of cancer. Mangoes are an excellent alternative for reducing calorie consumption.


Mangoes will not help you lose weight if you eat them over what you currently eat. You should strive to substitute your junk snacks with this wonderful fruit to get good weight reduction outcomes.

To reduce weight in a sustained manner, you must also exercise and generate a calorie deficit. And eating mangoes and other low-density vegetables and fruits makes it simple to achieve the necessary calorie deficit.

Other health advantages

Zeaxanthin and carotene are two chemicals that protect the eyes and skin from free radical damage and aging.

Mangoes include B vitamins, which aid in the development of red blood cells, which aid in the improvement of cognitive function and fat burning.

Mango phenolic chemicals may aid in the prevention of liver damage, inflammation, and chronic illnesses such as obesity.

Mangoes are high in vitamin C, which may help to boost the immune system.

Mangoes are also high in vitamin A, which is required for good eye health. Mangoes are also beneficial to the hair and skin.

The fruit also includes folate, vitamin K, vitamin E, and a variety of B vitamins, all of which play vital functions in the body.

Diabetes, high cholesterol, and other issues

Mangiferin is a naturally occurring bioactive chemical found in mangoes. It has a wide range of therapeutic applications, including the treatment of infections, diabetes, cancer, and heart disease. Fresh and seasonal fruits, such as mangoes, are recommended by diabetic organizations.

Mangoes have a glycemic index of 51, making them officially a low GI meal. However, everyone reacts differently to different meals, so if you have diabetes, ask your doctor before putting mangoes or any other fruit in your diet.

When is the best time of year to consume mangoes?

Mangoes can be eaten for breakfast, lunch, or as a snack. However, you should avoid eating the fruit before or after a meal since it may interfere with digestion and nutritional absorption. Fruit should be eaten one hour before or two hours after a meal.

How many mangoes do you eat every day?

Moderation is essential here, just as it is with any other fruit. Limit your mango consumption to one cup each day. Mangoes are sweeter and have more sugar than many other fruits.

Mangoes are a healthy and tasty fruit that, when consumed in moderation, may provide several health advantages. If you have diabetes or another disease that causes you to be sensitive to sugar, you should visit your doctor to determine what is best for you. Adopting a well-balanced, diverse diet in conjunction with regular exercise may help you stay fit and healthy.

Is Raw Mango Beneficial for Weight Loss?

Raw mango is excellent for weight reduction since it keeps you full and improves metabolism, which aids in fat burning.

Is Dried Mango Beneficial for Weight Loss?

Dried mangoes, abundant in soluble and insoluble fiber, aid in nutritional absorption and lower cholesterol. They represent no risk of weight gain. Therefore they may be consumed regularly.

Is Mango Pickle Good for Losing Weight?

No, pickles of any sort will sabotage your weight reduction efforts since they include a significant level of oil and salt, which raises blood pressure and causes water retention in your body. As a result, mango pickles are not an excellent option for weight loss.

What about mango juice?

Eating fresh mango may help you lose weight when dieting, but drinking mango juice may not have the same effect. Juice has far more sugar than chopped fruit, resulting in a larger calorie count. Furthermore, fruit juice has little fiber and may not provide the same satiation advantages as consuming fresh fruit.

Fresh mango is a better option than mango juice if you’re attempting to reduce weight. If you do decide to have a glass of mango juice, limit yourself to one serving and make sure to balance your calorie intake for the day so that you stay within a healthy weight loss amount.

Precautions You Should Take Before Eating Mangoes

It may seem unusual, but there is a certain manner to consume mangoes if you want to get the advantages. Please be cautious of ‘easier methods to eat Mango, such as drinking its juice.’

Eating mango with your main course at lunch or supper is not recommended. It should instead be had as a mid-morning or evening snack. This avoids both weight gain and a surge in post-meal glucose levels.

Ideally, you should eat the whole mango or cut it into slices or cubes. Fiber is lost while making juice or smoothies.

Finally, nothing is beneficial when done excessively. Mangoes in excess or restricting your diet to mangoes will have no good impact.


Editorial Staff

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