Moderation Matters: Experts Urge Caution in Mango Consumption for Health Benefits

Excessive Mango Intake Tied to Weight Gain and Blood Sugar Spikes, Warn Nutritionists

Amidst the mango season frenzy, nutrition experts are sounding a note of caution, stressing the importance of moderation in enjoying this beloved fruit to harness its health benefits while sidestepping potential drawbacks. Renowned for their delicious flavor and nutritional richness, mangoes pack a punch with antioxidants, vitamins, minerals, and dietary fiber. However, experts caution that unchecked indulgence could disrupt weight management goals and trigger blood sugar fluctuations.

According to nutritionist Juhi Kapoor, exercising portion control is key to relishing mangoes without compromising health objectives. Kapoor advises a moderate serving size, suggesting half a large mango or approximately 150 grams per day. This portion size equates to roughly 125-150 calories, allowing mango lovers to enjoy their favorite fruit while adhering to a balanced calorie intake.

Considering the size of the mango is crucial, Kapoor emphasizes. For instance, a large mango weighing around 300-350 grams could pack anywhere from 250 to 300 calories. Given that the average adult’s daily calorie requirement is about 2,000 calories, a single large mango could contribute up to 15% of their total daily calorie intake.

Moreover, nutritionist Lovneet Batra stresses the importance of pairing mango consumption with fiber and healthy fats to mitigate blood glucose spikes. Batra recommends consuming half to one fruit daily, equivalent to approximately 50 grams of carbs. To effectively regulate blood sugar levels, Batra suggests combining mangoes with fiber and healthy fats, such as a cup of lemon water with soaked chia seeds, almonds, and walnuts.

Batra advises consuming mangoes before physical activity, followed by fiber and fat intake. She discourages consuming mangoes in juice form, advocating for whole fruit consumption instead.