The Truth About The King Of Fruit!
Here is a quick look at the nutritional facts in (1) large Mango (approximately 336g)
• Calories – 200
(Now, this will change depending on the size of the fruit. If you are unsure about the size of your Mango, a cup of sliced Mango is 100 calories.)
• Saturated Fat – None
• Trans Fat – None
• Fiber – 5 grams
The fruit is also an excellent source of Vitamin C, Vitamin A, Folate, Vitamin B-6, Vitamin K and Potassium.
Now, here’s the part that throws everyone off – 1 Mango contains about 36 grams of sugar – that is about 10 teaspoons of sugar! This gives Mango a higher glycemic index of 56. But here’s the fun part, the fiber in Mango helps to limit the absorption of that sugar giving Mango a low glycemic load of just 8, which is lower than Bananas or Dates!
Also, one of the non-listed components of mangoes is a substance known as mangiferin—which, in addition to anti-inflammatory and anti-viral activities, also can help lower blood sugar levels.
So overall, Mango is an excellent choice if it’s in season where you live. Also, I highly recommend choosing Mangoes that are organically grown.
When does Mango become a problem?
1. Well, just like anything else, portion size matters! So if you are eating a dozen Mangos everyday just because they are in season, it’s going to overload your system with sugar, and that excess sugar is going to turn to body fat!
2. Also, eating Mango in combination with refined sugar like in Mango Ice Cream, does no good. It is best to stick to Mango in its natural form, combine it with other fruit and vegetables, or have it with good fats like the traditional Indian dish Aamras Puri!
When you have Aamras Puri, the fat in the Puri actually helps to slow down the absorption of sugar from the Mango and also makes you full faster.
3. Eating fresh organic Mango is not the same as using canned Mango pulp. If you are using fruit from a can, it is important to check the label and make sure you understand all ingredients. If the ingredient list is never ending or if something sounds like a chemical you should probably stay away from it.
I personally love Mango just by itself 🙂