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Will mangoes make me fat?

Monday, June 25, 2012


Dear Donovan,

Mangoes are in season and I eat them a lot, like six to eight per day. Is it true that mangoes are loaded with calories and contribute to weight gain? I exercise intensely at least five days per week.

The "king of fruits", as mango is sometimes called, is one of the most popular nutritionally rich fruits with unique flavour, taste and health-promoting qualities. They taste so good that you can't believe they are healthy, but they are!

Mangoes are loaded with more than 20 vitamins and minerals that defend the body against diseases. They are also high in iron, so people who suffer from anaemia can have mangoes regularly. In addition, mangoes are good for better sex, since the vitamin E which is abundantly present in mangoes help to regulate sex hormones and build sex drive. Mangoes also help to reduce cholesterol as the high levels of soluble dietary fibre, pectin and vitamins present in mangoes help to reduce especially low density (LD) cholesterol.

Mangoes are also a rich source of vitamin A, flavonoids and beta-carotene. These substances are known to have antioxidant properties and are good for vision and to prevent cancer.

Mangoes can also be used internally and externally to improve skin tone as they clear clogged pores and eliminate pimples. Mangoes also help to make the body more alkaline and are also important in preventing constipation due to their high fibre and water content. Recent studies have also shown that contrary to popular belief, mangoes may also be good for diabetics and may also help to protect against diabetes.

In contrast to our ancestors, we are now eating mangoes with the fear of getting fat and of driving up our blood sugar levels too high. It is true that mangoes are high in natural sugars containing about 31 grams per mango, however, mangoes do not affect your sugar level like many other fruits with high natural sugar content.

Mangoes are also very low in calories, as they possess an average of 110 calories each. The sweetness of mangoes also helps in curbing the appetite for other sweet stuff like biscuits. This is because the high fibre content of mangoes will help to keep you feeling full, so the need to snack is less.

It is safe to say that mangoes are not fattening fruits by themselves. Let's say you need 1500 calories per day to keep you at a particular weight. Any other food in excess of 1500 calories can let you put on weight, even a bottle of coconut water. The secret is to incorporate mangoes as a part of the calories you need daily. So instead of eating the regular breakfast or dinner, then eat two to three mangoes for breakfast or dinner.

It is also better to eat the fruit rather than having the juice, since juices may provide too many calories.

Mangoes are in season and they make a tasty and nutritious meal. They are fat free, cholesterol free and salt free. So wash your pots and turn them down and enjoy some mangoes!



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