May 24, 2024
By Payosi Bisht
Nutritionists have warned mango lovers to moderate their consumption, stressing the importance of controlling intake to reap the health benefits of the fruit while avoiding potential pitfalls. Known for its rich taste and nutritional value, mangoes are packed with antioxidants, vitamins, minerals and dietary fiber. However, experts stress that eating too much of it can hinder weight loss and lead to a spike in blood sugar levels.
According to renowned nutritionist Juhi Kapoor, controlling your intake in moderation is essential to enjoy mangoes without compromising your health. Kapoor recommends a moderate intake of half a large mango, or about 150 grams, per day. This amount equates to about 125-150 calories, allowing you to enjoy mangoes while maintaining a balanced calorie intake.
Kapoor advises that it is important for consumers to consider the size of the mango they are consuming – for example, a large mango weighing around 300-350 grams may contain 250-300 calories.
Considering that the average adult’s daily calorie requirement is around 2,000 calories, one large mango can contribute up to 15% of your total daily calorie intake.
Additionally, nutritionist Robneet Batra emphasizes the importance of pairing mango with fiber and healthy fats to keep blood sugar spikes in check. Batra recommends consuming half to one fruit per day, or about 50 grams of carbohydrates. To effectively regulate blood sugar levels, Batra suggests pairing mango with a source of fiber and healthy fats, such as a glass of lemon water with infused chia seeds, almonds, or walnuts.
It is recommended to eat a mango before working out and then consume some fiber and fat afterwards. Batra recommends eating the whole fruit rather than consuming mango in juice form.
