Nutrition Experts Warn Of Overindulgence in Mangoes: Portion Control Key To Health Benefits
Nutrition Experts Warn Of Overindulgence in Mangoes: Portion Control Key To Health Benefits
Excessive consumption of mangoes is linked to weight gain and blood sugar spikes, say experts.
24 May 2024
By Payoshi Bisht
Nutritionists caution mango enthusiasts to exercise restraint in their consumption, emphasising the importance of portion control to reap the fruit’s health benefits while avoiding potential pitfalls. Mangoes, celebrated for their rich taste and nutritional value, are laden with antioxidants, vitamins, minerals and dietary fibre. However, experts stress that overindulgence can disrupt weight loss efforts and lead to blood sugar spikes.
According to renowned nutritionist Juhi Kapoor, maintaining portion control is essential for enjoying mangoes without compromising on health goals. Kapoor recommends a reasonable serving size, suggesting half a large mango or approximately 150 grams per day. This portion size equates to around 125-150 calories, facilitating the enjoyment of mangoes while adhering to a balanced calorie intake.
It’s crucial for consumers to consider the size of the mango they consume, Kapoor advises. For instance, a large mango weighing approximately 300-350 grams could contain anywhere from 250 to 300 calories.
Given that an average adult’s daily calorie requirement is around 2,000 calories, a single large mango may contribute up to 15% of their total daily calorie intake.
Furthermore, nutritionist Lovneet Batra underscores the significance of combining mango consumption with fibre and healthy fats to mitigate glucose spikes. Batra recommends consuming half to one fruit per day, amounting to approximately 50 grams of carbs. To regulate blood sugar levels effectively, Batra suggests pairing mangoes with sources of fibre and healthy fats, such as a cup of lemon water with soaked chia seeds, almonds and walnuts.
Consuming mangoes before engaging in physical activity is advisable, followed by the intake of fibre and fat. Batra advises against consuming mangoes in their liquid juice form, advocating for whole fruit consumption instead.
