Eating a mango in the evening, a good idea?
Mango is one of the most popular tropical fruits in the world. Its fragrant and juicy flesh and its quite singular flavor seduce Europeans, who consume more and more(1). But what are its nutritional qualities? Does it make you fat? Can it be consumed at any time of the day, including in the evening?
What are the benefits of mango?
The diet is remarkable from a nutritional point of view(2):
- it is not caloric – 74 kcal per 100 g;
- it is rich in water and solublefiber(1.60 g per 100 g), also it is beneficial to good intestinal transit;
- it contains sugars that provide the body with energy;
- its vitamincontent isnoticeable, especially provitamin A, vitamin C and vitamin B9. Thus, mango helps strengthen theimmune system, maintain blood and brain health, reducefatigue, protect the body against oxidative stress and prevent anemia;
- The antioxidant and immunoprotective qualities of the fruit are enhanced by its richness in carotenoids and anthocyanins, the pigments that give it its color;
- In addition, it contains minerals, including potassium (anti-water retention, fight against hypertension), magnesium (muscle health, sleep, mental well-being) and calcium and phosphorus (bone health).
You will understand: including mango in your diet is the guarantee of staying healthy. And this is true for all freshfruitsandvegetables, which must be present at every meal.
Does mango make you fat?
First of all, the mango contains fewer calories per 100 g than a Banana (90 kcal), but a little more than an Apple(50 kcal). However,Caloriesare not sufficient data to declare that a food makes you fat: weight gain depends above all on the overall energy balance (calories consumed – energy expended) over the long term. You can absolutely eat mango every day without gaining a gram, provided that your diet is globally balanced and does not exceed your physical activity.
It can therefore be said that the consumption of mango can be part of a diet. This is even more true if it is combined with other foods that provide additional nutrients: what could be healthier and more delicious than a starter made from shrimp (Protein ), mango and avocado (quality lipids)?
When is the best time to eat mango?
There is actually an “ideal” time to eat fruit, whatever it is: either between meals or just before (it doesn’t matter if it’s lunch or dinner). Indeed the mango is rich in fructose and the latter is not digested in the stomach, but in the small intestine. It therefore passes quickly through the digestive tract. If you eat your mango as adessert, fiber and fructose will “stagnate” in the stomach, blocked by other nutrients (like protein) and risk fermenting. With the keygas , bloating and Gastric aciditytag. It is therefore better to consume it as asnack bar or as a starter, including in the evening.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.