Mangoes, often celebrated as the "king of fruits," are enjoyed worldwide for their delicious taste and nutritional value. While mangoes are known for their sweetness, recent research explores their potential role in weight management and overall health. This article delves into the existing evidence, examining the nutritional composition of mangoes, their potential benefits for weight control, and the findings of scientific studies on mango consumption and its effects on various health markers.
Discovering Mangoes: A Tropical Delight
Mangoes are a type of cashew fruit commonly grown in tropical areas, characterized by a large seed located in the middle of the fruit. Originating in India about 5,000 years ago, mangoes have become a globally consumed fruit, with popular varieties now grown in Mexico, Peru, and Ecuador.
Mangoes are not only delicious but also very nutritious. However, like most foods, moderation is key due to their sugar content. The sugar in mangoes is balanced by fiber and other nutrients, making them a healthier alternative to processed sugary foods. Sweet fruits like mangoes can satisfy cravings for something sweet while providing various health benefits.
Nutritional Composition of Mangoes
Each cup of sliced mango (approximately 165 grams) contains:
- Energy: 170 calories
- Fiber: 3 grams
- Sugar: 24 grams
- Protein: 1 gram
- Vitamin A: 25% of the body's daily needs
- Vitamin C: 76% of the body's daily needs
- Potassium: 257 grams
- Vitamin B6: 0.2 mg
Mangoes offer several health benefits, from providing essential vitamins to improving digestion.
Read also: Benefits of Lipton Diet Green Tea
Supplementing Vitamin A
Mangoes are rich in vitamin A, with one cup providing about 25% of the daily recommended value. Vitamin A is essential for eye and skin health and helps strengthen bone, reproductive, and immune systems.
Supplementing Vitamin C
Mangoes are a rich source of vitamin C, crucial for the body's immune system and the development of muscles, tendons, and bones. Eating mangoes can also improve the absorption of plant iron due to their vitamin C content. One cup of mango contains about 46 milligrams of vitamin C, which is 76% of the recommended daily intake.
Mangoes and Weight Control: Exploring the Potential
While mangoes don't directly contribute to weight gain or loss, research indicates they may play a role in effective and healthy weight control. Recent studies suggest that mangoes contain phytochemicals that can block fat cells and fat-related genes from developing.
One study found that mango peel inhibits the formation of fat tissue due to the antioxidant resveratrol. This suggests that mangoes may be suitable for individuals at a reasonable weight who want to maintain it.
Impact on Insulin Resistance
New research has explored the potential of fresh mangoes in improving cardiometabolic health. A study published in the journal Nutrients found that eating two cups of mango daily (approximately 100 calories) may help lower insulin concentration levels and improve insulin sensitivity in overweight or obese adults with chronic low-grade inflammation.
Read also: Tropical Smoothie for Health
The study, conducted at the Illinois Institute of Technology, compared the effects of eating fresh mangoes to a calorie-matched control food (Italian ices) on inflammation and insulin sensitivity. The results showed that participants who ate mangoes experienced significant reductions in insulin resistance, as measured by the Homeostasis Model Assessment of Insulin Resistance (HOMA-IR).
According to [Indika Edirisinghe, PhD, Professor of Food Science and Nutrition], "Managing blood glucose isn't just about monitoring blood sugar levels-it's about improving insulin sensitivity. Our study suggests that adding fresh mangoes to the diet can be a simple, enjoyable way for people who are overweight or have obesity to support better insulin function and reduce type 2 diabetes risk."
Notably, body composition remained stable in the mango group, while the control group experienced a slight increase in body weight, despite eating calorically comparable foods. Markers of inflammation and glucose levels were not significantly different between the two groups, suggesting mangoes are a heart-healthy swap for calorically comparable sweet treats. There were also no differences between interventions in fasting total cholesterol, LDL cholesterol, HDL cholesterol, or triglycerides.
Edirisinghe noted, "The improvement in insulin sensitivity in the mango group, without changes in body weight, is noteworthy - which counters misconceptions about mangos' natural sugar content and impact on obesity and diabetes. These findings support previous research showing that eating mango does not lead to weight gain, and while the exact mechanism is still unknown, the role of improved antioxidant status from mango consumption may be the mediating factor on blood glucose control."
The study's inclusion criteria included a BMI ≥ 25 kg/m2, high sensitivity C-reactive protein (>1.0 and <10.0 ng/L), and fasting blood sugar >100 mg/dL and <126 mg/dL. Participants were instructed to maintain their normal diet and lifestyle beyond the intervention or control food. The mangoes provided were a combination of Kent (126.9 g/serving) and Keitt (38.1 g/serving) varieties.
Read also: Is Cranberry Mango Diet Juice Right for You?
The study's design, a 4-week randomized, placebo-controlled, single-blinded, parallel design conducted in free-living conditions, allowed for a comprehensive evaluation of hepatic and peripheral insulin sensitivity. The study was supported by an unrestricted grant from the National Mango Board (NMB).
Fiber and Gut Health
The soluble fiber found in mangoes contributes to gut health, promoting regular bowel movements and potentially having an anti-diabetic effect. This aids in weight management by promoting a feeling of fullness and preventing overeating.
According to Sarah Rivenburgh, RDN, OhioHealth registered dietitian specializing in oncology nutrition, "A lot of fruit has fiber in it, but mango specifically has soluble fiber, which can be really good because it forms a gel in our digestive tract. It can actually bind the fat and cholesterol and pull it out of your body before it gets absorbed into the bloodstream."
Rivenburgh added, "It helps move waste through your system and it can help with constipation. Anytime food has a higher fiber content, it means the body is going to digest a little bit slower and therefore you may not see spikes in blood sugar as much."
Other Potential Health Benefits of Mangoes
Preventing Cancer
The macronutrients in mangoes may have cancer-preventing properties, with promising research on their effects on breast cancer. In an animal study, mango reduced tumor size and inhibited cancer growth factors. Another study showed that mango prevented the progression of an early-stage breast cancer called ductal carcinoma. However, more research is needed to confirm these properties.
Improving Digestive Health
Eating mangoes has shown positive results in people with chronic constipation. A study published in the Official Journal of the Federation of American Societies for Experimental Biology found that individuals who ate mango daily experienced greater improvements in constipation compared to those who consumed the same amount of fiber from other sources.
The mango-eating group also found it easier to adhere to their treatment and showed an increase in healthy fatty acids and improved ability of natural constipation remedies. These effects may be due to mango's high water and fiber content, as well as its healthy antioxidants.
Supporting Overall Well-being
Mangoes contain significant amounts of vitamins A and E, essential for maintaining healthy vision, skin, and cellular function. They are also a rich source of minerals such as calcium, iron, copper, magnesium, potassium, folate, and lycopene. These nutrients play a crucial role in collagen production, benefiting skin health and supporting the immune system.
Mangoes are a good source of carotenoids, which give fruits and vegetables their pigments and act as antioxidants. Research suggests that carotenoid-rich fruits can reduce the risk of breast cancer. Mangoes also contain unique antioxidants known as polyphenols, including mangiferin, which is exclusively found in mango.
Preparing Mangoes: Fresh vs. Dried
Fresh mangoes have a fragrant smell and sweet taste and can be enjoyed peeled and cut into pieces or eaten directly. They can also be used in smoothies, salads, and fruit salads. Ripe mangoes are slightly soft to the touch and have a fruity aroma.
Another popular preparation is dried mangoes. While dried mangoes contain antioxidants, minerals, and vitamins, they also have potential risks:
- Allergic reactions: Mango peels contain urushiol, also found in cashews, pistachios, and poison ivy. If allergic, contact with fresh mango peel can cause a rash. Dried mangoes, which do not include the peel, are less likely to cause this reaction. However, sulfites in dried mangoes can cause allergic reactions like red eyes and a runny nose. Choosing sulfite-free dried fruit can avoid this.
- High in sugar: Dried mango is high in sugar, even when fresh. Some packaged dried mangoes are sweetened with added sugar. Unsweetened dried mango is a better option, but even small amounts can significantly increase blood sugar levels.
- High in calories: Four pieces of unsweetened dried mango contain 120 calories. This may not be ideal for those trying to lose weight, and lower-calorie fruits like fresh apples and berries may be better options.
Moderation is Key
Mangoes are one of the sweetest fruits and are lower in fiber than other fruits, so it is advisable to avoid overeating them. The United States Department of Agriculture recommends that adults eat only half to one mango per day. The rest of the daily fruit intake should include fruits that are high in fiber but low in sugar, such as oranges, tangerines, apples, or other berries.
Irvingia Gabonensis: The African Bush Mango
It's important to distinguish true mangoes from Irvingia gabonensis, also known as African bush mango. While the fruits of Irvingia gabonensis are sometimes referred to as "mangoes," they are unrelated to the true mango fruit.
A systematic review of randomized controlled trials evaluated the effectiveness of Irvingia gabonensis supplementation in overweight and obese humans. The review, which searched multiple databases, included three RCTs with a total of 208 participants. The trials reported a statistically significant reduction in body weight with Irvingia gabonensis compared to placebo. Additionally, some trials reported significant reductions in body fat and waist circumferences.
However, the authors of the review noted limitations in the included trials, such as a lack of appropriate randomization or allocation concealment. They concluded that until good quality trials are available to demonstrate its efficacy, Irvingia gabonensis could not be recommended as a weight loss aid.
One double-blind study using the seed extract of IGOB131 at 150mg taken before lunch and dinner for 10 weeks showed a reduction in food intake and a decrease in fat mass and waist circumference. A follow-up study with Cissus Quadrangularis in addition to Irvingia noted that adding 150mg of Irvingia extract increased weight loss.