Do you love mangoes but don’t know how many mangoes you can eat to avoid weight gain or spike in blood sugar? If you are someone who starts and ends their day with ripe fruit in all their breakfasts, you should exercise caution. Nutritionists say that to control glucose spikes, mango should be consumed in moderation and mixed with fiber and healthy fats. Mangoes are rich in antioxidants, vitamins, minerals and dietary fiber, but consuming too much can be troublesome and derail your weight loss journey. (Also Read | Weight Loss For Gut Health: 8 Amazing Benefits Of Eating Mangoes In Summer)
However, eating mango in limited quantities improves digestion, mental health, heart health and increases immunity. Vitamin C and carotenoids present in mango can help protect the skin from damage caused by sun rays. Vitamin A present in mango is essential for maintaining healthy eyes and preventing age-related vision problems like macular degeneration. Mango is a good source of potassium, which helps control blood pressure and reduce the risk of heart disease. Additionally, mangoes contain tryptophan, an amino acid that may help improve mood. (Also read: What happens if you eat mango cooked with calcium carbide? Know all the side effects from experts)
How many mangoes can a person safely eat a day?
Nutritionist Juhi Kapoor shared the right portion of mango per day in her recent Instagram post.
“To enjoy the benefits of mango while practicing portion control, it is advisable to consume a reasonable amount of serving, such as half a large mango or approximately 150 grams. This portion will provide approximately 125-150 calories, giving you the delicious fruit. While maintaining a balanced calorie intake,” says Kapoor.
Consider the size of the mango
The nutritionist says the size of the mango should be considered before eating, citing the example of a large-sized mango which can contain 250-300 grams of calories.
“Consider a large mango, which typically weighs about 300-350 grams. A mango of this size can contain anywhere from 250 to 300 calories or more. To put this in perspective, a 300-calorie mango is the recommended “A large mango will contribute about 15% of their total daily calorie requirements,” says Kapoor. They say.
Pair Mango with Healthy Fats
Nutritionist Lavneet Batra recommends eating half to one fruit a day to prevent sugar spikes, but suggests adding healthy fats.
“A medium mango has about 50 grams of carbs, so if you’re eating half to 1 fruit a day you’re absolutely fine. But the most important thing here is how you combine this high-carb fruit. So I suggest you make sure it has fiber and healthy fats, so you can have a cup of lemon water with soaked chia seeds and soaked almonds and walnuts before eating mango, this will help in reducing the glucose spike after eating the fruit. Will reduce.
common eating time
Batra says that it is very important to keep track of timing while consuming mango and it is always better to eat the fruit before physical activity.
Batra says, “Make sure you’re eating it before your activity and also after to get the fiber and fat. Also make sure you’re eating the mango in its whole form, not as liquid juice.” in the form of.”
