The mango binge effects

Summer is here and the golden-yellow ripe mangoes are, undeniably, hard to resist. When it comes to eating mangoes, most of us often end up having more than we intend to. After all, mango is the king of fruits! And it is packed with nutrients like beta-carotene, Vitamin E, selenium and other antioxidants, which have anti-cancer properties.

But did you know that bingeing can prove unhealthy? Portion control during consumption is highly significant as 100 grams of ripe mango provides 70 kilocalories of energy and 13 grams of sugar.

Diabetics, obese individuals and weight-watchers should restrict their mango intake to 125 grams (half a mango in a day) and should have it between meals as a mid-morning or mid-evening snack.

The quantity can be increased upto 250 grams (but not in case of diabetics) provided the amount of cereal (wheat or rice) is reduced
accordingly on that particular day.

Also, overweight people and those keen to maintain healthy body weight should keep a check on their mango intake as overeating may lead to rapid weight gain.

For normal and healthy individuals, 250-300 grams of mango in a day is fine. In case the person engages in physical exercise, more can be consumed without the risk of weight gain.

Preserved forms of mango, like jams and packaged juices, are laden with calories, and should, therefore, be avoided.
(The writer is the chief clinical nutritionist at Sakra World Hospital, Bangalore)