Many people avoid eating mangoes due to concerns over weight gain or increased blood sugar levels. However, renowned nutritionist and author Rujuta Diwekar has dismissed these common fears, according to The Times of India.
اضافة اعلان
Nutritional Value of Mangoes
On her Instagram account, Diwekar shared an overview of the nutritional content of a ripe, medium-sized mango (200–250 grams), noting that it contains:
99 calories
25 grams of carbohydrates
23 grams of sugar
3 grams of fiber
1.4 grams of protein
0.6 grams of fat
60 mg of Vitamin C
112 micrograms of Vitamin A
71 micrograms of folic acid
It also includes vitamins E and K, as well as potassium and magnesium.
Mangoes Are Not a Risk for Diabetics
Diwekar emphasized that there is no scientific evidence linking the consumption of fresh mangoes to diabetes or weight gain. She explained that mangoes are rich in fiber, antioxidants, and polyphenols, all of which contribute to improved overall health.
She recommended soaking mangoes in water for 30 minutes before eating them. The fiber in mangoes helps promote a feeling of fullness and supports weight management. Additionally, mangoes have a low glycemic index, making them a suitable option for those aiming to maintain stable blood sugar levels—provided they are consumed in moderation.
Additional Health Benefits
A study published in the U.S. National Library of Medicine indicated that consuming mangoes in various forms is associated with several health benefits, including:
Improved blood sugar control
Reduced plasma lipid levels
Appetite suppression
Enhanced mood and physical performance during exercise
Support for vascular health
Reduction of respiratory inflammation
The study also found that mango fibers aid digestion, while polyphenols support gut microbiota balance—both of which positively impact digestive health.
Source: Al Arabiya
