How many mangoes can you eat a day to avoid weight gain, sugar spikes? | health

Love mangoes but don’t know how much you can safely consume to avoid weight gain or experiencing blood sugar spikes? If you are someone who starts and ends their day and includes ripe fruit in all of your meals, you should be careful. Nutrition experts say mangoes should be consumed in moderation and combined with fiber and healthy fats to control glucose spikes. Mangoes are full of antioxidants, vitamins, minerals and dietary fiber, but overconsumption can be troublesome and can derail your weight loss journey. (Also Read | Weight Loss For Gut Health: 8 Amazing Benefits Of Eating Mangoes In Summer)

However, eating mangoes in moderation can improve digestion, strengthen your mental health, heart health and immunity. The vitamin C and carotenoids in mangoes can help protect the skin from sun damage. The vitamin A in mangoes is essential for maintaining healthy eyes and preventing age-related vision problems such as macular degeneration. Mangoes are a good source of potassium, which helps regulate blood pressure and reduces the risk of heart disease. In addition, mangoes have tryptophan, an amino acid that can help boost mood. (Also Read: What Happens When You Eat Mangoes Baked With Calcium Carbide? Know All The Side Effects From Experts)

How many mangoes can be safely eaten in a day?

Nutritionist Juhi Kapoor shares the right portion of mango per day in her latest Instagram post.

“To enjoy the benefits of mangoes while exercising portion control, it is recommended that you stick to a reasonable serving size, such as half a large mango or about 150 grams. This serving will provide approximately 125-150 calories, giving you allowing you to enjoy delicious fruits while maintaining a balanced calorie intake,” says Kapoor.

Consider the size of the mango

The nutritionist says that one should consider the size of a mango before eating it giving an example of a large sized mango that can contain 250-300 grams of calories.

“Consider a large mango, which typically weighs about 300-350 grams. A mango of this size can contain anywhere from 250 to 300 calories or more. To put that in perspective, a 300-calorie mango is a portion calorie intake for many individuals if an average adult requires about 2,000 calories per day, one large mango would contribute approximately 15% of their total daily calorie needs,” adds Kapoor.

Combine mangoes with healthy fats

Nutritionist Lovneet Batra recommends half to 1 piece of fruit a day to prevent sugar spikes, but suggests adding healthy fats.

“An average mango has about 50 grams of carbohydrates, so if you eat half to 1 fruit a day you’re absolutely fine. But the most important thing here is also how you combine this high-carb fruit. So I would t “I would suggest making sure you have fiber and healthy fats with that, so you can drink a cup of lemon water with soaked chia seeds and almonds and walnuts before you eat your mango,” she said.

The time of consumption of mangoes

Batra says that timing is very important when consuming mangoes and it is always best to have the fruit before a physical activity.

“Make sure you have it before activity and again after you have fiber and fat. Also make sure you have mango in its whole form and not in liquid form,” says Batra.