Can Mangoes Be Part of a Weight Loss Diet? Celebrity Nutritionist Shares Smart Ways to Enjoy the “Sugar Bomb” Mango

Mangoes—the “king of fruits”—are a summertime favorite that many people adore. But despite their popularity, mangoes often get a bad rap, especially among those who are trying to lose weight or manage their blood sugar. The reason? Mangoes are perceived as too sugary, and there’s a widespread belief that their natural sweetness can cause blood sugar spikes, making them unsuitable for weight-conscious individuals or those with diabetes.

However, celebrity nutritionist Pooja Makhija is here to bust that myth. In her latest Instagram post, she shares why mangoes can actually be part of a healthy, balanced diet—even for those managing their weight or blood sugar. The key, she says, is eating mangoes smartly and in moderation.

Let’s dive into how mangoes can still be a tasty and nutritious option, even for those concerned about blood sugar levels.

The Glycemic Load of Mangoes: Not as High as You Think

Pooja Makhija explains that the glycemic load (GL) of mangoes is much lower than many people think. The glycemic load of mangoes is around 9, which is relatively low. A lower glycemic load means that mangoes won’t cause a sudden spike in blood sugar levels. This is especially important for those managing diabetes or trying to keep their weight in check.

In comparison, bananas have a glycemic load of around 12 to 13, and dates can have a glycemic load of over 15 if you eat more than two. So, while mangoes are sweet, their glycemic impact is less dramatic than other fruits and even some commonly-consumed foods.

But what makes mangoes even better is their high water content—about 83% water. This makes them naturally low-calorie, which is a significant advantage for anyone trying to lose weight.

Nutritional Powerhouse: Fiber, Polyphenols, and More

Mangoes are not only a low-calorie fruit, but they’re also packed with essential nutrients. According to Pooja, mangoes are rich in polyphenols, which are antioxidants that help fight inflammation and oxidative stress.

They also provide plenty of vitamin A and vitamin C, both of which are important for maintaining healthy skin, immune function, and overall well-being. And let’s not forget about the fiber content—fiber plays a crucial role in digestion and helps keep you full longer, making mangoes a satisfying snack.

Pooja’s tip: “Mangoes provide important nutrients while being relatively low in calories, making them a great choice for a healthy diet if consumed properly.”

How to Eat Mangoes for Weight Loss and Blood Sugar Control

So, how can you incorporate mangoes into your diet without worrying about spikes in blood sugar or extra calories? Pooja Makhija offers a few smart tips for including mangoes in your meals without derailing your weight loss or blood sugar management goals:

Pair Mangoes with Protein or Healthy Fats: Instead of eating mangoes on their own, pair them with protein or healthy fats. For example, add them to a salad with almonds, walnuts, or flax seeds. This combination will slow down the absorption of sugar and keep you feeling fuller for longer.
Eat Mangoes After a Workout: After exercising, your metabolic rate increases, and your body is better at digesting and utilizing food. Eating mangoes post-workout is a great way to replenish energy and enjoy the fruit without worrying about a sugar spike.
Limit Portion Size: While mangoes are healthy, it’s important not to overindulge. Pooja advises eating only a handful of mangoes at a time to keep calorie intake in check.
Avoid Making Aamras or Mango Milkshakes: Crushing mangoes into a smooth puree (like in aamras or milkshakes) breaks down the fiber, which accelerates sugar absorption and can lead to a faster rise in blood sugar. Stick to whole, fresh mango pieces to get the full benefits.

Why Mangoes Can Still Be Part of Your Healthy Diet

Despite their natural sweetness, mangoes don’t deserve the bad reputation they’ve gotten. When consumed properly, mangoes can be part of a well-rounded, healthy diet. Pooja Makhija reassures us that moderation is key, and that misconceptions about mangoes are often the source of unnecessary worries.

“Many people avoid mangoes because of their sugar content, but when eaten in the right way—especially when paired with healthy fats or proteins—they can actually help manage your blood sugar, keep you full, and provide a host of essential nutrients,” says Pooja.

Real-Life Scenario: How to Enjoy Mangoes This Summer

Imagine it’s a warm summer day, and you’re craving something sweet and refreshing. Instead of diving into a sugary ice cream or milkshake, grab a handful of fresh mango slices. Pair it with a few almonds or a tablespoon of flax seeds for added healthy fats and protein. Not only does this combo make for a satisfying snack, but it’s also a great way to enjoy mangoes without spiking your blood sugar.

Alternatively, after a brisk walk or workout session, eat mangoes as part of your post-workout recovery to help replenish lost energy while keeping your metabolism on track. The right portion size of mango, paired with protein or fats, will leave you feeling full and nourished, all while supporting your weight loss goals.

Mangoes Can Be Part of a Balanced Diet

Mangoes, when eaten in moderation and paired with other healthy nutrients, can absolutely be a delicious and nutritious part of a weight loss or diabetes-friendly diet. The key is to consume them smartly—without overindulging and pairing them with protein or healthy fats to balance out their sugar content.

As Pooja Makhija explains, “It’s not about eliminating mangoes completely—it’s about eating them the right way and in the right amount. When consumed properly, mangoes can be a tasty and healthy addition to your diet.”

FAQs on Mangoes and Weight Loss

1. Are mangoes good for weight loss? Yes, mangoes are low in calories and have a low glycemic load. They can be included in a weight loss diet when eaten in moderation, especially when paired with protein or healthy fats.

2. How can I eat mangoes without spiking my blood sugar? Pair mangoes with protein or healthy fats like almonds or flax seeds, and avoid turning them into purees or milkshakes, as this can break down fiber and lead to faster sugar absorption.

3. Can I eat mangoes every day? Yes, mangoes can be eaten every day as long as you watch your portion size. A handful of mangoes is ideal, and they should be consumed as part of a balanced diet that includes healthy fats and proteins.

4. Are mangoes suitable for diabetics? Mangoes can be suitable for diabetics when consumed in moderation. The fruit has a low glycemic load, which helps prevent blood sugar spikes when eaten as part of a balanced meal.

5. Why should I avoid mango milkshakes or aamras? Mango milkshakes and aamras break down the fruit’s fiber, causing sugar to be absorbed quickly into the bloodstream, which can lead to blood sugar spikes. Stick to fresh, whole mangoes for the best health benefits.