Mad for Mangoes

Breaking Down The Science

  • 99 calories
  • 1.4 grams of protein
  • 24.7 grams of carbohydrates
  • 0.6 grams of fat
  • 2.6 grams of fibre
  • 22.5 grams of sugar
  • 277 milligrams of potassium

Research Says A Lot!

1. Mangoes may have anti-diabetic effects!

2. Mangoes may help your heart!

3. Mangoes may have anti-inflammatory impacts!

4. Mangoes may help lower your risk of certain cancers!

So Can YOU Go ‘Mad’ For Mangoes?

  • Most research related to the health benefits of mangoes has been done in animals in laboratory studies. The fruit’s effects on disease prevention in humans remains unclear.
  • The concentration of the bioactive compound mangiferin, the focus of much of the scientific research, is low in the flesh of mangoes and depends on the variety and maturity of the fruit. So, you won’t get the health benefits of this compound by eating only the flesh of the mango.
  • Mangiferin is present in higher concentrations in the mango peel and seed. But eating the peel can cause an allergic reaction in some people because of an oily organic allergen urushiol. So if you decide to eat the peel, proceed with caution!
  • Mangoes have a higher natural sugar content and lower fibre content compared with other fruits. Overindulging in mangoes may cause rapid spikes in blood sugar levels. So if you have a chronic condition like diabetes, it’s best to talk to your doctor about how many servings you can consume.
  • Limit your mango indulgence to two cups of chopped mango per day (about 330 grams).
  • Pair mangoes with high-fibre and high-protein foods. For example, you can add a chopped mango to Greek yoghurt or oatmeal.
  • Dried mangoes pack in more sugar and calories. So go for fresh mangoes whenever possible!

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