Nutritious but high in sugar & calories: Eat mangoes wisely this season

Hyderabad: The connection between summer and mangoes seems inseparable. From children to adults, there is hardly anyone who is not tempted by ripe, juicy, golden mangoes—considered the king of fruits. There are hundreds of varieties of mangoes available in different geographical locations and each variety has its distinct taste and aroma. Mangoes can be consumed in a wide variety of ways—by preparing desserts and sweet dishes like custard, cakes, smoothies, juice, jams and jellies and also chutneys and pickles from raw mangoes. But to derive the most out of the nutrients in mangoes, it is best to eat it as ripe fruit.

Mango is a high glycemic fruit, which means it is high in sugar and calories, being nutritious as well. However, it is advisable to eat mangoes wisely and not go overboard with them. Especially diabetics, obese people, and those trying to lose weight should exercise restraint and caution while consuming mangoes, say experts.

Multiple health benefits of mangoes

Packed with several vitamins, minerals, and antioxidants, mangoes are beneficial in many ways. From boosting immunity to eye health, from aiding digestion and being anti-cancerous, its nutritious value is unparalleled.

Elaborating on the benefits of mangoes, nutritionist and lifestyle educator Karishma Chawla says, “Mangoes are high in nutrients especially vitamin C, which increases immunity and helps lower inflammation. This nutritious fruit is high in carotene. It helps in managing vitamin A deficiency, hence improving vitality. It also contains lutein and zeaxanthin, all of which support eye health.”

Mango has a considerable amount of magnesium, folate, and several B vitamins.

She added, “Mango contains different types of polyphenols, including mangiferin, which is an immensely powerful bioactive compound. Polyphenols function as antioxidants inside our bodies and act as an anti-cancer fruit. Mango contains digestive enzymes, which are essential for optimal digestion in the body.”

Eat mangoes as mid-morning filler

However, since mangoes are high in sugar, balance is the key to consuming mangoes right. “The best time to consume mango would be in the first half of the day, preferably as mid-morning filler, when the BMR (basal metabolic rate) is high. This ensures the calories are not getting stored as fat in the body. Avoid consuming mangoes with another meal,” the nutritionist advises.

For diabetics and those overweight, moderation is the key

“High-calorie mangoes, like any other high-sugary fruit, must be eaten in the first half of the day to prevent excess fat storage. It would be a good idea to mix it in smoothies and salads to add fibre to it, thus slowing down the insulin spike. Depending on the severity of diabetes, one can eat in moderation or control it altogether. When it comes to weight loss, since it’s a seasonal fruit and loved by all, one can have it moderately,” she explains.

“The bottom line is: Moderation is the key along with a clean diet and good exercise regime to indulge in it with the least damage. Remember, when we are mindfully eating, we can indulge in such foods once in a while to enjoy their benefits and taste,” avers nutritionist Karishma.

Diabetologist Dr. Ashish Chauhan advises, “Diabetic patients can definitely eat one or two slices of mangoes if their sugar levels are well under control, that is the fasting level is around 100 and post-prandial (PP or after meal) is 150. Have a couple of fruit slices and then go out for a walk or light exercise. If you are on insulin, consult your doctor regarding eating mangoes. If you have any end-organ damage like kidneys or heart failure, it is better to stay away from mangoes.”