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Mangoes and Weight Gain - Myths and Facts

Updated: Jan 22

Separating Fact from Fiction: The Truth About Mangoes and Weight Gain

Discover the truth about mangoes and weight gain from renowned dietitian and nutritionist, Neha Joshi Valvi, who has helped numerous individuals achieve their health goals. Neha shares her insights on the myths and facts about mangoes in this informative blog, so you can achieve your summer wellness goals.

Mangoes are one of the most popular fruits around the world, loved for their sweet and juicy flavor. However, there are several misconceptions about mangoes, including the idea that they cause weight gain and pimples, and are not suitable for diabetics. In this blog post, we will explore these myths and provide evidence-based facts about mangoes and their impact on weight gain and overall health.

Debunking Common Myths about Mangoes

Myth 1) Mangoes cause weight gain: The belief that mangoes cause weight gain is a common myth that has been perpetuated for years. However, there is no scientific evidence to support this claim. In fact, mangoes are low in calories and high in fiber, which can aid in weight loss. Additionally, mangoes contain a compound called mangiferin, which has been shown to prevent the accumulation of fat in the body.

Myth 2) Mangoes cause pimples: Many people believe that eating mangoes can cause pimples and other skin issues. However, this is a misconception. While it is true that consuming excess sugar can lead to acne, mangoes themselves are not directly linked to pimples. In fact, mangoes contain vitamin A and other antioxidants, which can help promote healthy skin.

Myth 3) Mangoes are not suitable for diabetics: Mangoes have a high sugar content, which has led many people to believe that they are not suitable for diabetics. However, studies have shown that consuming mangoes in moderation can actually help regulate blood sugar levels. Mangoes have a low glycemic index (51), meaning that they cause a slower rise in blood sugar compared to high-GI foods. This makes mangoes a great option for diabetics, as long as they are consumed in moderation.

Nutrient Information about Mangoes

In addition to debunking common myths about mangoes, it is important to understand the nutrient content of this delicious fruit. Mangoes are a good source of several vitamins and minerals, including vitamin C, vitamin A, and potassium. They also contain antioxidants like beta-carotene and polyphenols, which can help protect against chronic diseases. Furthermore, mangoes have a low glycemic index, which means they do not cause a rapid spike in blood sugar levels.

Ways to Eat Mangoes the Right Way

While mangoes are a healthy and nutritious fruit, it is important to consume them in the right way to prevent weight gain and sugar spikes. One way to do this is to avoid mango milkshakes, cakes, mousse, and ice cream, which are high in added sugar and calories. Instead, try incorporating mangoes into salads, and smoothies, or eating them as a snack in moderation. It is also important to practice portion control when eating mangoes, as consuming too much can lead to excess sugar intake.

Benefits of Raw Mango

Raw mangoes, also known as unripe mangoes, offer several health benefits. Here are a few:

  1. Boosts Immunity: Raw mangoes are rich in vitamin C, which helps to boost immunity and protect against infections and illnesses.

  2. Digestive Health: Raw mangoes are a rich source of fiber, which helps to improve digestion and prevent constipation.

  3. Regulates Cholesterol: Raw mangoes are also known to regulate cholesterol levels in the body due to their high pectin content.

  4. Prevents Heat Stroke: Raw mangoes are commonly consumed during the hot summer months to prevent heat stroke and dehydration.

  5. Improves Eye Health: Raw mangoes contain vitamin A, which is essential for maintaining good eye health and preventing eye-related problems.

  6. Skin Health: Raw mangoes are a rich source of antioxidants that help to improve skin health and prevent premature aging.

  7. Weight Loss: Raw mangoes are low in calories and high in fiber, making them an ideal food for those looking to lose weight.

Overall, incorporating raw mangoes into your diet can provide several health benefits and can be a delicious addition to a balanced and healthy diet.

Beat the Heat with a Refreshing Glass of Aam Panna: An Easy Recipe for the Perfect Summer Drink

Easy Recipe for the Perfect Summer Drink Aam Panna


  • 2 raw mangoes

  • 1/2 cup sugar

  • 1 tsp roasted cumin powder

  • 1 tsp black salt

  • 1/2 tsp salt

  • 4 cups water

  • Ice cubes

  • Mint leaves for garnish


  1. Wash the raw mangoes and pressure cook them with enough water until soft and tender. Alternatively, you can also roast the mangoes on a gas stove or in the oven until they are cooked and the skin is charred.

  2. Once the mangoes are cool enough to handle, peel the skin and discard the seeds. Collect the pulp in a bowl.

  3. Add sugar to the bowl of mango pulp and mix well until the sugar dissolves.

  4. Add roasted cumin powder, black salt, and regular salt to the mango mixture and stir well.

  5. Add water to the mixture and blend well using a blender or a hand mixer until smooth.

  6. Pour the Aam Panna into glasses filled with ice cubes and garnish with mint leaves.

  7. Serve chilled and enjoy the refreshing taste of Aam Panna!

Note: You can adjust the sugar and salt quantities to your taste preference. You can also add some mint leaves or ginger to the mixture for added flavor.

Fresh and Flavorful: A Low-Calorie Mango Salsa Recipe for a Perfect Summer Snack or Side Dish

 Mango Salsa Recipe


  • 2 ripe mangoes, peeled and diced

  • 1 small red onion, finely chopped

  • 1 small red bell pepper, diced

  • 1 small Serrano pepper, seeded and minced

  • 1/4 cup fresh cilantro, chopped

  • 1 lime, juiced

  • Salt and pepper to taste


  1. In a mixing bowl, combine the diced mangoes, red onion, red bell pepper, jalapeno pepper, and cilantro.

  2. Squeeze the lime juice over the mixture and stir to combine.

  3. Season with salt and pepper to taste.

  4. Cover and refrigerate for at least 30 minutes to allow the flavors to blend.

  5. Serve as a dip with baked tortilla chips or as a side dish with grilled chicken or fish.

This mango salsa recipe is low in calories and high in fiber, vitamins, and antioxidants, making it a healthy and delicious way to enjoy the goodness of mangoes.

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In conclusion, we have learned that mangoes are a nutritious and delicious fruit that can be enjoyed in moderation as part of a balanced diet. Contrary to popular belief, they do not cause weight gain but can actually aid in weight loss due to their fiber content. With the guidance of a qualified nutritionist like Neha Joshi Valvi, incorporating mangoes into your diet can be a simple and healthy choice. So go ahead and enjoy this summer fruit guilt-free and experience the many health benefits it has to offer!

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Neha Joshi Valvi

By incorporating these strategies, you can ensure that you're getting enough of this crucial nutrient to support your body's overall health and well-being. Stay hydrated, stay healthy, and enjoy the warm weather ahead! And remember, for personalized advice and guidance, consult with qualified professionals, who can help you achieve and maintain your summer wellness goals.

Neha Joshi Valvi Nutritionist - Holistic Wellbeing

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