Mangoes: Myths, Facts, and Healthy Ways to Enjoy Them
Mangoes are undeniably delicious, but they also come with a cloud of myths and misunderstandings about their health impact. Let’s clear the air and learn how to enjoy this king of fruits responsibly.
A Quick Disclaimer: Moderation is key with any food—even fruits. Just as eating three slices of cake in one go isn’t advisable, consuming three mangoes at once isn’t either.
That said, mangoes are nutrient-rich and can be included in the diet, even for people with diabetes or sugar imbalances, when eaten in appropriate portions.
The Nutritional Power of Mangoes
Mangoes are packed with nutrients that offer several health benefits:
High in:
- Beta-Carotene
- Fibre
- Potassium
- Magnesium
- Vitamins A, B6, C, E, K
Low in:
- Saturated fat
- Cholesterol
- Sodium
Health Benefits of Mangoes
Mangoes can:
- Aid digestion
- Promote shiny hair and healthy skin
- Improve eyesight
- Neutralize free radicals
- Boost immunity
- Lower blood pressure
- Keep you energetic and healthy
Most importantly, mangoes have a low glycemic index (GI) of 51, making them suitable for most people, including those with diabetes, in moderation. The American Diabetes Association recommends a serving of ¼ mango for individuals managing diabetes.
Why the Fear Around Mangoes?
The hesitation often comes from how mangoes are consumed. While the fruit itself is nutritious, it’s often paired with sugar, milk, and other calorie-laden ingredients to create desserts that negate its health benefits.
For instance:
- Blending mangoes with ice cream and milk adds unnecessary calories and sugars.
- Pairing mango puree with sugar and deep-fried puris turns it into an unhealthy indulgence.
5 Healthy Ways to Enjoy Mangoes
Mango Popsicles:
Puree a mango with a little water or milk (dairy, almond, or soy). Skip the sugar. Pour the puree into popsicle moulds and freeze for a refreshing, guilt-free treat.Mango Salsa:
Dice mangoes and mix with cooked black beans or chickpeas. Add lime juice, salt, green chillies, and fresh coriander for a tangy, protein-rich salsa.Mango Overnight Oats:
Soak oatmeal overnight in water (a fistful per person). Add chopped nuts like almonds, cashews, or walnuts. The next morning, loosen the oats with orange juice and top with fresh mango chunks for a wholesome breakfast.Mango in Salads:
Add diced mango to salads. Use raw mango for a tangy twist in kachumber or pair ripe mango with greens, nuts, and cooked noodles. A spicy dressing made with honey, olive oil, and mustard balances the sweetness.Mango Yogurt Ice Cream:
Blend thick yogurt with mango (no sugar added) and freeze to create a creamy, healthy alternative to ice cream.
