Despite its sweetness, mangoes can still be an ideal food choice for those looking to lose weight, thanks to their nutritional properties and weight control ability.
Scientific studies have shown that eating mangoes can effectively support weight loss when combined with a healthy diet.
According to a study published in Nutrients, mangoes are rich in fiber and water - two important factors that help reduce cravings and maintain a feeling of fullness for longer. Each medium-sized mango contains about 50% of the vitamin C needed in a day and nearly 5g of fiber.
Fiber plays an important role in slowing digestion, helping to control sugar absorption and reduce overall calorie intake. Consuming fiber-rich foods like mangoes has been shown to reduce the risk of weight gain and belly fat, especially when combined with a low-calorie diet.
The polyphenols in mangoes, especially mangiferin, have anti-inflammatory effects and help boost fat metabolism. These polyphenols help reduce fat accumulation in the body, especially belly fat - a major risk factor for cardiovascular diseases and type 2 diabetes. Research shows that consuming mangoes can increase fat breakdown and improve body fat percentage.
In addition, researchers have also shown that low-calorie fruits such as mangoes, when eaten properly, can help replace foods high in calories and sugar. Mangoes provide a high amount of natural sugar, but they have a low glycemic index (51), helping to reduce sudden changes in blood sugar levels and support weight control.
Eating mangoes properly can be an effective part of a weight loss diet. Thanks to its high fiber content, antioxidant polyphenols and ability to control blood sugar, mangoes not only help reduce cravings but also support the fat loss process, especially when combined with a healthy diet and lifestyle.
