Will Mango Make You Fat? Mango Myths & Facts Revealed
When it comes to Mangoes, there are a few facts that people don’t know. Facts like the Mango is part of the Cashew family, there are different species of mango, and most of them are found in the wild. There are a lot more and today we are going to tackle this question, will mango make you fat?
A mango will not make you fat because it contains roughly 120 to 180 calories per mango depending on its size. Although mangoes contain a lot of sugar, it’s natural and not the unhealthy added sugars found in processed foods.
That was a straightforward answer but as with most things, there is always more to a story. Today we are going to take a look at and answer a few questions that commonly get asked about Mangoes 1. Can I eat them at night or are they good for weight loss? We will also look at some facts and some myths regarding Mangoes.
Smoothie Tip: In addition to mangoes, add frozen strawberries and blueberries into your smoothies instead of ice. The result is a more nutrient dense, better tasting beverage your taste buds will love. Also, freezing fruit will help preserve it so you can buy in bulk!
The secret to an easy smoothie is having a blender powerful enough to handle the workload. The blender I recommend has a multi-tiered blade, check it out and the current price on Amazon, Nutri Ninja BL685 with Auto-iQ Technology.
Disclaimer: Some links in this article are affiliate links which means I may earn a small commission at no extra cost to you. As an Amazon associate I earn from qualifying purchases.
Will Mangoes make you fat?
A single mango contains 135 calories and when it’s consumed in moderation mangoes solely will not make you fat. Depending on the size of a mango, it contains between 30 and 46 g of sugar. Although this is a larger amount compared to other fruit, it’s natural sugar and not the refined, added sugar found in processed foods.
Some people like to point out that a single mango can contain 30 to 46g of sugar depending on its size 2. We must remember though, the sugar is natural fructose, glucose, and sucrose sugars. It is not refined 3.
Are Mangoes bad for you?
Mangoes are not bad for you and contain many nutrients beneficial to your health. They contain a sizeable percentage of vitamin C, Vitamin A and fiber. Although mangoes contain a lot of sugar, it’s natural and not the unwholesome added sugars found in processed foods.
The nutrients (percentage of daily value – DV) contained in one Mango:
- Vitamin A: 32% DV
- Vitamin C: 96% DV
- Vitamin E: 12% DV
- Vitamin K: 11% DV
- Vitamin B6: 14% DV
- Copper: 11% DV
- Fiber: 15% DV
Although mangos are nutritious and have benefits 4, consuming too much may lead to health problems for some. It is like everything else though, take running for example. Running is good for you but if you overdo it, it becomes bad. Eating too many Mangoes can be a problem for people with certain pre-existing conditions. If you have diabetes or any blood sugar-related diseases, it is best to speak to your doctor about including Mangoes in your diet.
A study that was conducted on people with pre-diabetes has shown that consuming 10g of freeze-dried mango can have positive effects. They noticed an increase in insulin levels and a decrease in glucose levels. The test subjects were ordered to eat 10g every day for 12 weeks 5.
Can you gain weight from eating fruit?
If fruit is consumed in moderation, it will not solely make you gain weight. All fruit have a higher percentage of carbohydrates and natural sugar than some other foods but are healthy. Fruit contains many vitamins, minerals and antioxidants which can provide you with health benefits. If fruit is consumed as an alternative to unhealthy food, it can help you lose weight.
Although eating natural fruit won’t make you gain weight 6, consuming fruit in excess can make you gain weight. As with anything in life, you need to eat fruit with moderation. In my experience, one to two servings of fruit a day is more than enough. I frequently add fruit to my daily smoothies. Some of my favorite fruits include:
For a complete list of the healthiest fruit, with science to back it up, check my blog post by clicking here, 22 Best Anti-Aging Fruits for Looking & Feeling Younger.
Is Mango good for fat loss?
Mango is good for fat loss when consumed in moderation. Each mango contains only about 130 calories depending on its size. In addition, mangoes contain antioxidants, vitamins and minerals which can benefit losing weight. Consuming mangoes as an alternative to high calorie snacks can help reduce calories and lose fat.
Let’s take a quick look at the answer. If you were to eat a Mango instead of a sandwich, you would be eating healthier food with a lower calorie count. So, if you replace some of the unhealthy processed foods we eat with a nutritious Mango 7, it can lead to weight loss.
Let’s be more realistic and assume that you, like most people, eat at least one snack a day in between meals. The average calorie count for our snacks can be around 200 to 500 calories. Replacing that snack with a Mango or almost any fruit for that matter will have a positive impact on your body.
Unfortunately, to lose weight efficiently, you need to do some form of exercise. Something as simple as a 20-minute walk a day and replacing your snacks with fruit will produce great results. Consider the following:
- Schedule time in the day to move your body. Having an activity planned, means you’re more likely to do it.
- Plan to move your body 20 minutes per day.
- Perform an activity six days per week.
- Plan different activities to break up the boredom. Consider the following:
- Walk a lap around the mall
Disclaimer: Always consult with your physician prior to starting any exercise program or change in daily nutrition.
Is Mango fattening at night?
Eating Mangoes at night has one major negative and one assumed positive. Let me explain.
Having a Mango at night before bed may not good for weight loss 8. Adding any calories higher in sugar into your body before bed may make it harder to lose weight or affect your sleep. Some say that Mangoes assist our sleeping patterns and make us sleep better at night. Some cultures actually swear by this. You may not have the answer to this question until you experiment and find out how it affects your body.
When to eat Mango to lose weight?
It’s best to eat Mangoes in the morning for breakfast or in the afternoon to lose weight. It could also be consumed in between breakfast and lunch or lunch and dinner. Mangoes should not be consumed at night because of its high natural sugar content.
I like the idea of eating Mangoes for breakfast as it is a low-calorie healthy food. The sugar also serves as a great energy source to get you through the morning until lunchtime.
Mango Facts and Myths
Let’s take a quick look at what we learned in this article so far.
Mango Fact: A Mango contains 120 to 180 calories per fruit. That is not enough to make you fat provided you consume Mangoes in moderation.
Moderation is key with just about everything we do.
Mango Fact: A Mango contains 35 to 46 grams of natural sugar per fruit. The sugar should not be compared to refined sugar.
Refined sugar has a lot of chemicals, the sugar gets bleached and it gets processed. That’s much different from natural sugars.
Mango Fact: If you replace your daily snacks with a Mango, it can help you lose weight.
If you eat how you usually do and just add Mangoes, this won’t really help you lose weight.
Mango Myth: Mango Sugars are bad for you.
The sugar found in Mangoes is natural. While they still give you energy and can be stored as fat, they are not the same as refined sugar.
Mango Myth: Mangoes make you fat.
There is no evidence to support this claim. Obviously, if you overdo it then it could cause weight gain.
Mango Myth: Mangoes alone can help you lose weight.
Not true. You still need exercise and a good diet.
Mangoes are a great source of energy. They are found all over the world and are accessible to almost everyone at an affordable price. They taste great and should be consumed as a snack replacement.
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- Mango.org: Mango Nutrition[↩]
- NutritionData: Mangos[↩]
- National Center for Biotechnology Information: Naturally occurring and added sugar in relation to macronutrient intake and food consumption: results from a population-based study in adults[↩]
- National Center for Biotechnology Information: Multifaceted Health Benefits of Mangifera indica L. (Mango) [↩]
- The FASEB Journal: The Effect of Mango Supplementation on Clinical Parameters of Pre-Diabetic Individuals[↩]
- National Center for Biotechnology Information: Paradoxical Effects of Fruit on Obesity[↩]
- USDA: Mangos[↩]
- The National Center for Biotechnology Information: The Health Impact of Nighttime Eating: Old and New Perspectives[↩]